TammyS started this discussion ·
Hi! Sometimes I have upper back pain after pole dancing. It feels like I have pulled my muscles. 🙁 I do warm up and cool down every time. Does somebody else have this? What can I do to avoid this? Maybe train my back muscles to strengthen my back? What are good back excersises for that? Cheers! Tamara
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When I first started inverting I got this. I also sometimes still get this on reverse shoulder mounts. Pretty much any back exercise will help out (rows, pull ups, etc) This is a REALLY good site for all sorts of weightlifting exercises: ExRx.net
TammyS ·
Thanks for the link to the site! 😉 Will try that!
EVamp83 ·
Hey Tammy, I've had a similar backpain the first few months of inverting. I was wondering, after an invert, do you slide down (inverted), or do you keep your hands where they are and just flip your body down and put your feet on the ground? Because that last method, is what caused the pain for me. I got rid of it by building both my abdominal and back muscles and by relieving my back by cutting a bit back on inverts, and sliding down from them (instead of dropping my feet to the floor). Anyway, best of luck! I hope you'll be pain free soon!
TammyS ·
Thanks! Ah yeah, I know what you mean. Yes I try to slide down after an invert, I try not to flip my body and drop my feet because, indeed, it hurts my back. I always try to get out (off) the pole as smoothly as possible, but sometimes it is difficult, when I have not yet the move under control. So I also need to build my abdominal muscles. Very good to know. There is one other thing I have some problems with: pain in the forearm / wrist when doing the split hold. I have my left hand low with my thumb down and my right hand (dominant) high. But when I get out of this move, my forearm / wrist hurts. I know some other people from my class have this problem. Anyone a solution to this? Thanks!
Yogini ·
Hello, I was going to start a new post on the forum, but I found this one and it seems to be what I'm experiencing now. I get back pain right below my shoulder blades on my ribs after inverting. It is mostly on the side I do most of my inverting on. Aside from lifting weights, what else can I do about this? It hurts and when I get down from the pole it feels like I was hit there or something... Do you promise it goes away?
Reyn ·
I have pains that I believe are the same as what you all are talking about. It started over a year ago, and still hasn't gone away. I did massages, no help. I'm doing the chiropractor thing now and he says that my spine has a weird left curve that is causing a lot of the stress.... but after ten sessions, it is still painful =( I wish I could help, I hope someone else can =( =(
Reyn ·
I just want to add that the chiropractor HAS actually been the best thing I've done so far. So MAYBE I just need more time... I'm just frustrated because my right side is now SO WEAK from the pain, even though it has improved from a couple of months ago.
Sieira ·
I get the same thing..during inverting. The pain literally takes my breath away. My instructor said to make sure your using your arms and not your shoulders and check the posture when ur starting ur invert. I know I go good for awhile then I hit that spot and it's horrible again. Sooo frustrating. I streych end stretch too. Maybe there are certain stretches and exersises they will help SV?
I know this was originally an old message, but I'm a firm believer in the search function, so... I had this when I first started pole, and then it transferred to silks. It hurt on the left, but I had a massage therapist tell me he thought it was from over-strong muscles on my right. I'm right hand dominant, and tended to favor inverting with the pole (and silks) on the right side of my body. The muscles on the right were so strong, they were pulling unevenly on the spine, making the left side "grip" to try to compensate. To fix it, I had to develop my left side. Also, always make sure to keep those shoulders blades engaged! At the time I fixed it, I was only doing silks. I had to be careful doing anything with a split grip, including climbing. With fabric, I just split the fabric to climb (using equal hand positions) and avoided, or minimized, the actions that caused the pain. It took a good six months, but it did go away. Now, I am very careful to work both sides evenly. I'm still right side dominant, but always try to do moves on both sides. When using a stacked grip, I make sure to switch which hand is on top or bottom.
Nats01 ·
Hi All! I too suffered from the, what I believe was a rhomboid strain. Because of the inverting especially the Inverted V/Chopper/Inverted straddle the rhomboid muscles take a lot of strain and are constantly being pulled in these positions. The best way to overcome the injury or even prevent it is to stand in a neutral upright position, arms by your side. Now engage your shoulder blades and pinch them towards each other/together. But very important, when doing this make sure your arms are not following. Therefore try and keep your shoulders by you side aligned with your neck and don't let your shoulder move with the pinching to behind your neck. Hold it for 5 seconds and repeat 5 times or so. Do this as often during the day as you can remember. Next you can follow up with weights. You can do the regular bent over row, but I find that the wider row is more effective. I don't know what they call this excercise but I'll try and explain. Just as in a regular bent over row, you bend your elbow to bring the weight in your hand up to your chest and the elbow past your back while pinching the shoulder blade. But now instead, resume the same position as the bent over row, but with a slight bent in the elbow pointing out to the side. Now raise the weight outwards and upwards. So if you are lifting the right hand weight, you will bring your hand out to your right side and then up as in a regular row ending with the pinch of the shoulder blade. It's a much wider position the the regular row and is super effective for the rhomboid strain and strengthening. Do a few reps and start off with a light weight progressing further. Good luck.
Veena ·
Sieira, the exercises shown in this video are very important, and can help prevent pain and injury. Also, I cover how to use a Side Pole Hold to invert properly preventing strain on your back. https://www.youtube.com/watch?v=rJ3V_2DsxgE
Sieira ·
Thanks guys..it gets so painful it's like my whole right side. It takes my breath away sometimes. I was inverting better and idk if ADD kicked in or I'm thinking to much I'm going back to the bad habits lol sigh.
