Anything I can do to help myself whilst in the (long) waiting list for a clinic?

[Warpereeze]

Hi

Just hoping maybe someone can give me any advice

I think I injured my back / shoulder about 4 months ago doing bodypump - I was lifting v light weights on the chest track and pushed it too hard as my arms got tired.

Its a strange and v difficult to describe senstation - it doesn't "hurt" as in sharp painful (like as in agnoy), but is very uncomfortable - it is almost constantly tingling and numb feeling. I cant pinpoint it to a particular area - its a fairly large area on the very top left hand side of my back (maybe the size of hand) towards the top behind my shoulder. I have no idea about anatomy but looked on google images and reckon it could be round the infraspinatus fascia (or maybe the trapezius) sorts of areas.

I have been to doctors twice - they did not even look at my back / shoulder (or ask me where the problem was) but referred me to a physiotherapist who they have said will look at it and hopefully treat it.

The problem is that they said the waiting list is 6 months. This is very frustating as I usually work out around 5 times a week but have had to stop as that is not helping it in any way. Sitting at home is driving me mad!

I had thought that it would sort itself out eventually but after 4 months It is gradually getting worse - it is almost constantly hurting, especially when I am sitting down or walking to work with my bag.


I am sure that I could do something in the meantime to help myself - I just have absolutely no idea what!

If anyone can suggest any exercises I can do, either at home or in the gym to help myself out that would be great.

As I say, I am on the waiting list for a physiotherapist, but it is very long list!

thanks

[Heidi]

Hi
I suspect it was either a pulled muscle or just muscle tension, it sounds like quite a common problem that I see regularly.
Is there any chance of getting yourself in for some sports massage? This usually works pretty effectively.
Also stretching the necka nd upper back muscles should help. You can find some examples here:
http://www.sportsinjuryclinic.net/cybertherapist/stretching/allstretches.php
The top line of neck stretches, plus the 2 posterior shoulder stretches on the next line should be suitable. Hold for 20-30 seconds, rest and repeat each stretch 2-3 times. This should be done 3-5 times a day.