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[quote=Anonymous][quote=Anonymous][quote=Anonymous]A year ago I had a disc injury (bulging disc L5-S1). While that feels basically healed, I am now having lots of mid-back pain, especially when I wake up in the morning. No one seems able to tell me what this is (chiro, PT, GP, ortho, pain managment specialist). I'm wondering if it has to do with my workouts. I am doing weights again, but very light and with (I think) good form. I also walk about 2-3 miles a day. I do occasional yoga and have experimented with pilates. I also do daily PT exercises.

If you've had a back injury or have back pain, what form of exercise did you find that kept you in shape and feeling strong but didn't aggravate your back? I'm a 46 year old woman if that matters. [/quote]

Mid back pain? Could it be your mattress? Your sleeping position? Have you rested completely? Maybe you are reaggravating it before it has healed? Does it hurt while you are working out? If so, which evercises aggravate it? Anyway...It sounds like your experienced in multiple forms of workouts so I doubt I can help, but, you never know so here goes...my suggestion would be to the Y, T, W raises if you haven't already. Lay on your stomach with arms up at 45 degrees (and raise them up. 3 sets of 12-15. Then arms out to the side (T) and raise them up. Three sets of 12-15. Arms out to sides but bend elbows (W) and raise arms. 3 sets of 12-15. They are great for the mid back. Also band stretches. Hold a band in front of you, lock your elbows, and stretch it out to your sides. Two sets of high reps of 24-30. Face pulls is another great workout for lower traps. That's all I got. Good luck.[/quote]

I don't think it's my mattress, but I am working on sleeping position. I think my tendency is to curl up too much. I need to find a way to keep my shoulder blades back more while I sleep like I work on all day.

I'm doing some pilates work, but instead of just jumping in with a pilates workout (which I've found in the past to actually increase pain), I'm starting with the very beginning basics and I'm going to go very slowly.

I think I've also been doing too many forward leaning weights exercises (rows, deadlifts, etc.) Even though I've only done these with no or very light weight and focused on proper form, I think it's still too much.

Y, T, W raises have been helpful for sure and are already a regular part of my exercise. [/quote]

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