Neck and Mid Back 

Neck & Mid Back 

I have these two together because one generally causes the other and vice versus. 

The goal is to identify which one is causing the other and fix them.  The end result is pain in the mid shoulder blades (scapula's) and /or pain that goes along the back of your neck to what feels like your skull. You can have pain with any and all head and neck movements and it is very difficult to function when this happens. Below are some ideas on how to help out! 

    Pec Minor release with LaCrosse Ball


    • Apply good pressure 
    • Move your arm around to increase pressure and cover the area your working on
    • Perform this move daily

    Do NOT's

    • Go to hard - bruising is not the goal 
    • Perform to often  / 1-2 times a day is perfect 
    • Use the ball for in between your shoulder blades - muscles DO NOT LIKE THAT !!!

    Pass Throughs

    • These are fantastic for EVERYONE!!! 
    • You can perform these at your desk chair or standing 
    • DO not force the movement - let your body open up to it as it can - BE PATIENT
    • NEVER NEVER have pain in the neck or shoulder while performing these
    The Lat & Tricep Stretch
    • Perform this 2-3 times a day
    • Hold for 30-45 seconds
    • DO NOT stretch into pain or cause yourself pain with this
    • Pain in the shoulder is NOT normal and you should stop if you feel this 
    Low Back Pain with Disc Involvement


    • Pain, deep in the hip
    • Pins and needles down the leg, into the calf and/or foot and toes
    • Numbness in the lower leg, foot and/or toes
    • Weakness: you can not move your toes, walk on your heels or toes


    • As above, when the disc becomes involved at this level there have been micro-traumas to the disc over the years and it is finally weakened enough to bulge, protrude or herniate into the nerve root space

    What to do?

    • Typically this one is an immediate spinal ortho referral, MRI to gauge severity and possible surgery depending on severity. NOT ALL DISC problems are surgical. Quite a few can be handled conservatively.


    • Pain that radiates from your lower (lumbar) spine to your buttock and down the back of your leg
    • Usually only one side of the body is affected
    • Pain in the rear or leg that is worse when sitting
    • Hip pain
    • Burning or tingling down the leg
    • Weakness, numbness, or difficulty moving the leg or foot
    • A shooting pain that makes it difficult to stand up


    • Irritation of the nerve root of the lower lumbar and lumbosacral spine
    • Muscle spasms in the back or buttock
    • Sciatic nerve becomes pinched, usually by a herniated disk in your spine or by an overgrowth of bone on your vertebrae.
    • True Sciatica is generally linked to disc involvement but not usually as intense as far as pain and nerve symptoms (loss of feeling and strength in the lower legs and feet)
    Piriformis syndrome


    • Acute tenderness in the buttocks and sciatica-like pain down the back of the thigh, calf, and foot
    • Symptoms often become worse after prolonged sitting, walking, or running and may feel better after lying down on the back


    • Lumbar herniated disc
    • Degenerative disc disease
    • Piriformis muscles runs from your lower spine to the top of your thigh bone. When this muscles presses on your sciatic nerve the pain is caused.

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