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How do you "reach" a flare in the middle of your back?

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Fibromyalgia
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Posted 11/20/2014 6:43 PM (GMT 0)
It's hard to massage the middle of my back--no one available to do a gentle massage; at least during the day.  Using a heating pad helps quite a bit, as do muscle rub creams, though that, too, can be hard to apply to the right area.  Is this area something for the 'tennis ball massage' or something like that?  I should buy one to have on hand.

I've done some mild stretches which helps a little. Also changing positions as often as I can.  Other suggestions?

Posted 11/20/2014 7:49 PM (GMT 0)
Bend over so your upper body is nearly parallel with the floor. Let your arms hang down loose. Now, start swinging your arms in all directions and you will feel the stretching of those muscles in the middle of your back where your shoulder blades are. This is the only stretch that will reach this area, I think. I like to do this in a hot shower. It feels sooo good.

I use a tennis ball against a wall for the rest of my back...finding those pesky trigger points that I've talked about a lot. You can put a tennis ball in an old sock or nylon and fling it over your shoulder and then lean into it. This way it won't slip away from you.

Sherrine
Posted 11/20/2014 8:23 PM (GMT 0)
Thanks, Sherrine! Both of these sound like they'd bring relief. Will give them a try. :)
Posted 11/20/2014 11:20 PM (GMT 0)
Oh yeah, i forgot about putting it in a sock : ) Luvsminis.. With my hip trigger points a tennis ball is too much, so i use a softer rubber ball on the trigger points...i put it under the hips either on the floor or bed..

With the weather changes i was so much tighter, so i am exercising trying to loosen the muscles back out.
Posted 11/21/2014 12:18 AM (GMT 0)
This is my favorite fibro tool:

http://www.amazon.com/Body-Back-Buddy-Self-Massage-Tool/dp/B0006VJ6TO

It's called the "Body Back Buddy." There is a similar item called a "Theracane." They are expensive ($35 on Amazon), but I use mine all the time to work out knots I can't reach.

Also, you could use a lotion applicator to help you put the cream on your back. It's like a rubber sponge on a stick. I use one for regular lotion, but I'm sure you could use it for muscle cream. Here is what it looks like:

http://www.amazon.com/Aquasentials-Aqu-3611-Easy-Lotion-Applicator/dp/B001D8ZGAM/ref=sr_1_1?s=hpc&ie=UTF8&qid=1416529311&sr=1-1&keywords=lotion+applicator+for+back

Actually, if you are just wanting soft, gentle pressure, the lotion applicator might help with that. The Body Back Buddy is more for knots, but if you want gentle massage, the applicator might work. I think I may try it myself now.
Posted 11/21/2014 12:37 AM (GMT 0)
I get pain in my upper back sometimes when I am cooking. I used to get it at work when I had to do something on a counter.

One Physiotherapist told me to reach those muscles to do the following. You can do it on a floor or on your bed works too. Take the palms of your hands and place them under your chin. Your thumbs go just under the chin giving a bit of support and fingers at the side of your face. Gently push your upper back into the bed or floor. To do the lower back I don't put my hands under my chin, I just leave them at my side. I bring my knees up and push my back gently into the bed or floor. I also with my knees up lift my behind up and hold for a couple seconds. I am doing only 3 of each at present.

Do ask your Doctor if it might help you and not make you worse.

My Massage Therapist said that the muscles in your back are large and can recover better than your neck.

Loring

Osteoarthritis in Multiple Joints, Fibromyalgia, Neuralgia, Chronic Daily Headaches, I.B., Hard of Hearing...
Posted 11/21/2014 12:37 AM (GMT 0)
Ljm2014: Thanks for sharing re the softer rubber ball. I don't think I have anything like that or a tennis ball in the house right now, since my children are all grown. I'll have to go shopping! :)

Yes--I definitely blame the weather changes. Here it feels just like walking into a freezer when I go outside. My muscles are rebelling big time. Good news, though--tomorrow and the following days we should be 'up' in the 30s to maybe 40 degrees. That will feel like 75 degrees after this brutally cold stuff.

AustenFan: Cool! I had never heard of either of those, and they sound perfect for fibro. They also sound like things that should be on my Christmas list. :) Thanks for the heads up!
Posted 11/21/2014 12:41 AM (GMT 0)
Loring: Thanks for the exercise! I hadn't heard of anything like that before, so I hope to try it.  Good idea to check with the doc first.

My back seems to be bothering me despite my alternating sitting/standing. Washing dishes and cooking have been the worst--probably because I'm not moving much doing those--same positions.
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