I have had back pain, dull ache that keeps me awake at night for 4 months now. I have not worked out in over 2 months. Been to many Physical therapists and chiros and they simply do not help. Every exercise they gave has caused more pain.
Basically this is what I have below:
“What you have is a scapula problem. That is a bone that slides around and moves over the back of your rib cage. You need lower traps, rear delts basically everythig around the upper back shoulder area to start pulling back more so it doesn’t get pulled forward by your stronger chest muscles. Read about aligning shoulders and pulling back the scapula.”
Basically I am wondering what exercises I can do at home to rehab myself?
I think the problem with the Physical therapy was alot of the exercises they made me do. They made me do like 15-20 reps and the lats would end up coming into play causing injury. If I can avoid that like very strict rear db flies I figure that might work? But I dont know what other exercises can help. I do know any rowing is a no no and upright rows hurt me last time as well.