Problem: Continued lower back pain; shoulder pain
Hypothesis: Continuing routine of twice-daily leglifts may help lower back pain; adding shrugs with a theraband may help shoulder pain
Procedure: Twice a day (morning and night), complete 20 leglifts and 3 sets of 15 shrugs with the theraband. Take notes on pain levels and re-evaluate in two weeks.
Friday, 2/17, 9:00 am: 20 leglifts and 3 x 15 shrugs completed. Very little back pain (1.5). I do have significant shoulder pain (about a 4.5), and the shrugs made my shoulder muscles very tight. I think I clench these muscles in my sleep; the tightness I felt while doing the shrugs felt both unpleasant and entirely natural. I made a point of focusing on the downward motion of the shrugs and on really relaxing my shoulders downwards as far as possible.
Friday, 2/17, 8:00 pm: 20 leglifts and 3 x 15 shrugs completed. My neck and shoulders really hurt during the shrugs. I may have to change the plans and do fewer of them – we’ll see.
Sat, 2/18, 10:40 am: 20 leglifts and 3 x 15 shrugs completed (I had some shoulder pain, but not as much as last night – I made a point of going through the full range of motion without hunching my neck too much).
Sat, 2/18, 8 pm: 20 leglifts and 3 x 15 shrugs completed. The pain situation was similar to this morning’s.
Sun, 2/19, 9:20 am: 20 leglifts and 3 x 15 shrugs completed. My shoulders felt tired during the shrugs but didn’t hurt. No lower back pain either.