Upper back pain

[Hyoga]

Hello. I went to a specialized physician for similar pain. That cause was more probably work posture but it looks very similar.

Whatever it is don't keep the same posture for an extended period of time, but definitely fo not keep a posture where your head is bent (most likely if you keep staring at the frets). This put a lot of stress on your neck, which is connected to upper back. So yes, straight posture of course, but move your body also, including neck and shoulders.

Take 30 seconds break now and then to move your head around, left right down up, circle, circle your shoulders too.

These are to keep the pain from happening. Now what to do if it happens: warm the muscles. No ice! I was given some ointment that does it + was recommended to take hot baths neck deep.

I will edit this for the sake of clarity/disclaimer: physicians may have different opinions amongst themselves, and even in different country. And I'm in Japan, so I don't know, your physician might say it's all BS and you should do this and that. I'm no medical professional myself

Hope this helps.

 

[pegdrums]

A million thanks for a ll the replies and great suggestions and im sorry for not replying until now. Work has been mad.

I will try and address some of the posts I read.

My work: I work in a covid testing centre which means 12 hour shifts of either standing at a swabbing bay all day or walking to meet and greet the cars that arrive. Either way its generally long days of being on your feet. Im very posture aware so am constantly checking in with myself to keep my back straight core activated a little etc, good shoes and that. When I practice sitting is very appealing after work.
Sitting does work better for 'practice' technique stuff, but standing and bopping about the room is better for playing along to tunes and that. From now on I will take on the advice given here about posture, not staring at the board and I like Hyoga's suggestion of stopping and rotating the neck and shoulders every now and again.


The pain: I stopped playing (which was harder Tham I thought!) for a couple of days and the pain eased to almost gone. Now when I play I stretch for a few mins before. This plus posture plus not staring at board seem to help. Someone suggested holding the bass classical guitar style which I have tried but my strap is not really adjustable so cant for the moment do it properly.

The strap: My new strap should be here today or tomorrow. I cant wait. And no I don't think it will magically fix everything but it will be more comfortable. And as I mentioned above for the first time ever I will be able to adjust it properly. This will allow me to get it suited better to me.

The hands: Again im very aware of their position now. In my one and only bass lesson so far he spoke about injury prevention and how to position the hands too avoid it. This included gripping the neck at a better pressure, wrist angles and as someone mentioned, position of the neck. My teacher suggested a 45 degree angle too but not away from the body. He meant between upright and parallel to the floor. This helped my hand position.
This lesson was before the back pain started and helped get rid of my sore thumb form over gripping. I will ask him about the back thing tomorrow. (one lesson a month)

The chair: I switched from sitting on a drum stool to a kitchen chair as someone suggested. Big help. Firmer seat seems to be better than a cushy one. Its weird how I could sit on that stool for 3 hrs throwing arms and legs around and not be in any discomfort afterward.

The exercises: So my wife reminded me of this. I used to try and surf a few years ago. Id go once a week. Ended up with physio exercises for rotator cuff issue. She also gave me exercises to help build the muscles in my shoulders in general and I've dug them out and started them again and they seem to help.
They might help some of ye so I'll explain as best I can.

Lie on the ground face down with your arms out so you make a T. With your forehead relaxed on the ground gently bring your shoulder blades together and then raise your arms (palms face down) an inch off the ground and hold for 30 seconds. Sounds easy but those tiny forgotten about muscles get activated here.
Repeat the exercise in several positions....from the T bend arms at elbows so forearms are at right angles to .
From right angles put arms straight infant like superman. Do all position for 30 seconds without stopping. Arms by your sides is another position. Remember to keep arms just an inch off the ground.


Again many thanks for all your time and advice. Ill keep you posted as maybe someone with a similar issue might stumble across this thread in the future.

 

[Samatza]

One thing that I found helped my back pain was making sure my left shoulder is fully relaxed.

I had a mishap in my teens that damaged two discs in my neck so I’m very careful now to ensure my shoulders are relaxed and my wrists are not bent at odd angles.

My strap length is set so that it’s the same sitting or standing and that has also helped. Some of my basses are quite heavy but it doesn’t make anything worse if I follow the above. I hope this helps.