Weak, sore mid-back page

[jammies]

Hello all fitness buffs!

I am in the process of healing from severe RA and am slowly increasing my activity every day. One of the problems I am having is that part way through my work day, my mid back (below shoulder blades) gets so exhausted and sore that I have to lean on my lab bench to rest it. It is quite painful and it slows me down at work. I think it is tired just from the work of holding me upright.

What would be the best way to strengthen this area of my body? I still have problems with my hands due to the arthritis and can't put weight on them or hold heavy items with my hands.

Any suggestions would be greatly appreciated. Thanks!

[TigerLily]

Jammies:
Hopefully, a physical therapist will chime in here. I'm not a PT, but I've spent, in aggregate, a year working closely with two PTs specifically on my back, and in particular my mid back, so I know more than the average bear. Here are some of the things they've had me doing and what they've taught me. I know well the leaning thing that you speak of. As I've gotten stronger, it's gotten better.


-- Planks:
http://www.youtube.com/watch?v=xjq_A...eature=channel
Note: Initially, you will want/need to do the modified version of this, which is to bend your knees -- don't have straight legs.

-- Bridges:
http://www.youtube.com/watch?v=A4JKO...eature=related

-- Range of motion exercises for back (a.k.a. "cat/cow" from yoga, if you're familiar...):
http://www.youtube.com/watch?v=GDj3h...eature=channel

-- I don't know if you have access to a gym somehow, but if you do, this is my very favorite exercise to do (feels so good on my back!):
seated lat pulldown:
http://www.youtube.com/watch?v=X5n55mMqSUs
I chose this video because it shows really well which muscles are working -- right at the area you are talking about.

(Note that there are other ways to do a lat pulldown if you can't get to a gym; look up on YouTube.)


-- **Very important!: The stronger your stomach is, the more it will support your back. I suspect your core is quite weak. You will want to look for various core exercises to you can do. I can't stress how important this is.

Here is one:
http://www.youtube.com/watch?v=u72Dc2P4XgY


-- I LOVE using the stability ball (inexpensive to get one). There are a surprising number of exercises you can do with this thing. Especially good for core/back work:
http://www.youtube.com/watch?v=cOv2TDLv8wU
many more videos to explore


-- Excellent video that helped me a lot, in the early stages. Very relaxing and gentle. (Fair warning: Might be geared a little too much toward rehab/alleviation of pain/post surgery for you, though; not sure)
"Back In Shape"
http://www.collagevideo.com/workout-...-in-shape-7181

[zoebird]

yup, i agree, (yoga teacher)

[TigerLily]

Oh, how could I have forgotten these lovelies:

"Bird Dog"
http://www.youtube.com/watch?v=98PrwSDj8-c

"Superman"
http://www.youtube.com/watch?v=_M7Oum7VbkU

[Andtckrtoo]

Don't forget the abs as well. Strengthening your ab muscles will take some of the pressure off the back when you stand. I would definitely check with a physical therapist to see what he/she recommends.

[jammies]

Thanks so much for these fantastic suggestions. I think you guys hit the nail on the head...my core is essentially made of jello right now. It didn't occur to me that was causing my back problem, but I am sure you are right. TigerLily, I really appreciate the videos your provided - I think I can use all of them! I was making things too complicated and thinking I needed some complex weight lifting. Core is perfect and I am starting these right away.

Once again, problem solved by the people on this forum . Thanks!!!