Muscle strain in back?

helpp letsrun community wrote:

So I was doing squats the other day and I got pain that hurt really bad for a day, the next day it was still pretty bad (still hurt to swallow sometimes, hurt to sneeze, ect) and now it's gotten to a pretty reasonable level. The pain is mainly around the rhomboid/trapezius area.

I just get sharp pain now during certain exercises at the gym (lat pulldown specifically) and when I move my shoulder back and to the same side as the pain.

Any ideas? Pulled muscle maybe? It's been about two weeks now since the initial pain.

Get an MRI if it bothers you. Could be a bulging disk...

Try Feldenkrais: openatm.org.

Thanks! Do you recommend any of the recordings or should I just start at the bottom and work my way up?

helpp letsrun community wrote:

Any ideas? Pulled muscle maybe? It's been about two weeks now since the initial pain.

Probably 'normal' muscle damage. But unlike a hamstring, it's quite hard to properly stretch out little muscles in the back, and spasm can persist for some time.

Get a massage if you can. If not, roll it on a tennis ball. If areas of musle are sore, you'll notice, and they need loosening up.

For this area, any kind of gentle mobility exercises are good, especially one arm rows or inverted rows, but keep them light. Swimming is absolutely excellent - alternate front and back crawl.