I pulled something in my upper back about a week ago. I don't know exactly when it happened. It came on kind of gradually. I do know that around the time it came on I had one/was doing quite a lot of upper back work fairly consecutively along with re-introducing deadlifts after several weeks off from them (I had to switch my schedule around).
At first the pain was around the top of my rhomboids/mid traps. I thought I could train through it and tried to overhead press. On the second rep of my first work set I pulled my right upper trap rather badly.
The original injury was about two weeks ago and the second one was about one week ago. I've been foam rolling and resting the whole area since. I bench pressed pain free the day before yesterday (shoulders back and down of course). Yesterday I did some very light dumbbell rows and some very light shrugs. The problem seems to have been gradually getting better, but this morning I really screwed the whole area up pushing a freaking grocery cart. I couldn't even carry the bags in without a fair amount of pain.
So right now I have a little bit of aching between my shoulder blades with my arms/shoulders at rest. Pulling my shoulders down is fine. Pulling them back hurts a fair amount and shrugging them up hurts a little bit more. Lifting my arm makes the opposite trap hurt. This happens with either arm. The pain seems to be right in the mid/upper fibers of my trapezius.
I'm resting the area totally. Foam rolling it a fair amount. Little bit of icing sometimes. I've taken two epsom salts baths which seem to have helped a little.
I have three questions.
First, I really don't think this is a big enough problem that I should get professional help, but I don't really have any context to put it in. I've never really pulled anything badly before. So, could this be a big problem that I should get checked out.
Second, I want to fix this completely ASAP. Are my recovery methods good? Specifically foam rolling. It seems to make the area feel a little better, but I don't want to stress the area either. Also, is there anything more I could do?
And third, WTF! What is this and how can I keep it from happening again? I assume it's from jumping right into deadlifting along with a lot more upper back work than I'm used to. Next time I guess I should work everything back in more gradually.
Thanks for taking the time to look at this. I really appreciate it.