Did martial arts/ exercise for awhile but...?

Question

i have found i am getting back and neck pain that comes and goes especially in the upper back and mddle back sorta near my lats. does anyone have any good stretchs or anything?

Answer 1

Yes, Grab your wrist from behind your back and pull your arm to the opposite side. Then, tilt your head away from the lowered shoulder by positioning ear toward front of opposite shoulder. Hold and use on opposite shoulder. I hope that isn't confusing.... anyways, this stretches out the trapezius and will probably get rid of the pain in your upper back and neck. For your lats just grab something like a pole about waist high and bow while pushing backward on your legs. Those would probably help, but if you're having sharp pain while doing these, there may be something wrong, otherwise, these'll loosen those muscles well and prevent you from hurting them during martial arts.

Answer 2

You have a little problem in your Trapezius Muscles.

The trapezius muscle is a superficial triangular muscle that extends from the base of your skull out to your shoulder and down the side of your spine to your mid back. Tension in the upper trapezius muscle is often the culprit when you are suffering from neck stiffness. The trapezius is an easy muscle to massage and once loosened gives you an increased range of motion so that you can achieve a better stretch.

How to Massage Stiff Trapezius Muscles for Better Neck Stretches

Stretch your neck by bringing your right ear to your right shoulder. Let your left shoulder drop to increase the stretch. Now do the same on the opposite side. This will help you assess your range of motion.

Put massage lotion on the back of your neck and shoulder.

Use your left hand to massage your right trapezius. With moderate pressure, run your fingertips down the back of your neck from the base of your skull to your shoulder. Do this several times.

Grab the thick part of the muscle at your shoulder and squeeze gently. Repeat this several times along the shoulder and as far as you can grab the muscle up the back of the neck.

Now repeat the stretch in step one on the side that you've just massaged. If you don't think your range of motion has improved, massage the muscle some more and try the stretch again.

Repeat these steps on the other side.

Answer 3

I would go see your doctor or physiotherapist.  I wouldn't leave it to 'chance'.