Upper back tension

[styx_oarsman]

I've been practising sitting meditation for little more than two years now. I do mostly Embryonic breathing (as described in Yang's book) and few months ago I started attempting the Microcosmic orbit. Since the beginning of my practice I've felt a tension in the upper back area, right below the left shoulderblade. First it felt only like tensed muscles but stretching or relaxation didn't really help and later came a strong sensation of "heat" in the area. It feels like if something was literally heating my muscles up and it's not very pleasant. It doesn't really hurt, though. I'd call it uncomfortable.

 

When I took a longer break from meditating, both tension and heat gradually disappeared.

 

When I started meditating on a regular (almost daily) basis, some six months back, the sensation reappeared and got worse. During the last month or two it's turned into an almost chronic thing - I feel it practically every time I sit or stand without moving for a while. I guess it's some kind of Qi blockage, but I have really no idea what to do with it.

 

Besides meditation, I practise martial arts, little bit of yoga and rock climbng on top of that, and in general I consider myself to be in good shape physically. Therefore I assume it really must be a "byproduct" of my meditation practice.

 

Thank you in advance for any comments or help.

[Birch]

I'd personally go get an acupuncture session.

Posture came to mind but I'm not good with that stuff.

[Bubbles]

Hi styx_oarsman,

 

Your description makes me think that it may be more a posture thing. When tensions appears while being still it is often the sign of a misalignment.So it may have nothing to do with the meditation per se, but more with the posture (sitting or standing).

 

You mention having tried stretching but I make a difference between active and passive ones, and I believe passive ones are better for tensions.

 

If you are familiar with yoga, have a daily practice to work on aligments and be sure to include various standing postures, plus janu sirsasana, paschimottanasana, sarvangasana and halasana ( especially the last one) for some time.

I find halasana very good for all upper back tensions especially if you take the time to stay in the posture and very gently allow (don't do anything, just allow it to occur) your body to passively stretch from toes to neck. You will feel that the stretch is gradually reaching the upper regions of your back and that tensions are dissolving (it really requires to let go and embrace all feelings- you may already know that, but just in case..).

 

So try that for a while and see what happens and please report back so that all bums can benefit from your experience

 

Edited to add: it is very easy to develop back tensions with sitting meditation if your sitting is imbalanced. Your weight has to be evenly distributed on your cushion, the thickness of your cushion plays a great role in the way your torso finds its equilibrium. If all is not OK, one may develop tensions in various parts of the back.

Sitting on a solid chair can be of some help at the beginning.

Edited June 21, 2012 by bubbles

[Gerard]

You have opened the gallbladder channel and it's releasing all the emotional and mental gunk associated with that organ. This can last years, welcome to the House of Pain, lol.

 

How about the side of your legs and the two points on your butt (GB 29 and GB 30) near the hip area? These are very painful points if you open the corresponding area from the hips down to the feet.

 

Here's a pic of this particular meridian:

 

http://www.acupuncture.com.au/education/meridians/gallbladder-meridian.html

 

Acupuncture, cupping, acupressure, tuina massage and herbal treatment will relieve all those the symptoms but internal practice is what really matters in the end. Still the additional treatment will relieve pain and dissipate evil Qi.

 

Good luck.

[寒月 Hanyue]

I've felt a tension in the upper back area, right below the left shoulderblade.

 

You have opened the gallbladder channel and it's releasing all the emotional and mental gunk associated with that organ.

 

Curious why you feel this would be the gallbladder channel?

 

Not saying you are wrong, but would like to hear your reasoning if you have time.

 

Best,

[styx_oarsman]

Thank you very much for replies, I really appreciate it.

 

It really could be caused by bad posture, I'll try to work on that. I used to have posture problems as a child.

 

bubbles: Yoga really does help. I'll try those postures you mentioned.

 

Gerarg: wouldn't opening of a channel be a more of an abrupt process? This problem of mine has developped over an extended period of time... But I'm no expert in this area. Anyway, my hips and butt feel quite alright

[寒月 Hanyue]

Since the beginning of my practice I've felt a tension in the upper back area, right below the left shoulderblade. First it felt only like tensed muscles but stretching or relaxation didn't really help and later came a strong sensation of "heat" in the area. Therefore I assume it really must be a "byproduct" of my meditation practice.

 

Thank you in advance for any comments or help.

 

There are 'spinal passes', 3 or 5 or however many depending on who you ask. While many consider them only to do with the spinal alignment and the movement of energy therein, it is more a area location thing. Nothing exists in a vacum in Chinese practices. Huai-jin Nan mentions feeling discomfrot and pain in the upper back and scapula region as an early indicator/reaction to cultivation practice. This area is a hard one to release the deep set tension and is a major cross-over point for the layers of fascia and muscle.

 

Stretching won't help. Lying in 'constructive rest' and practicing still/empty meditation allowing the whole spine to dissolve and let go into the floor. Feel the muscles like warm honey melting. Allow the bones to settle and adjust. Then pay attention to the soles of your feet and the back of your knees, melt them open them, feel the weight of the leg press both into the foot and back into the hip socket. Allow the breath to be natural, feel a pooling in dantian.

 

Normal constructive rest;

 

This one helps open the upper back more

 

Then sit on the edge of a chair and gentle rock the pelvis back and forth, allow the whole spine to move but focus on the pelvis, allow the movement to carry on up the spine in a gentle and relaxed manner. Then shift your awareness to the mid-spine and allow that to rock back and forth with the pelvis below and the head above following, then move your awareness up and gently and slowly rock the head back and forth allowing the whole spine to easily follow the action. It is not about size of motion as much as ease of motion and connection through the whole spine while the body continues to relax.

 

 

Add this to your practice, and go gentle with the orbit work you are doing but don't stop practicing. Some systems teach similar daoyin with extra bits but the above while seemingly simple can be a deep study and should be enough to make a difference.

 

Regarding sitting alignment, well my advice is get to know YOUR spine! Other peoples models of what alignment should be can actually damage you! I know this from first hand experience. Different methods teach different alignments due to what they want you to develop, though they of course say their weay is the 'natural one'? go figure

 

Hope this helps,

 

Best

[寒月 Hanyue]

wouldn't opening of a channel be a more of an abrupt process?

 

Not always, channel and point reactions can manifest in a myriad of ways. I had a period of feeling like someone holding a match or lighter over baihui everytime I sat. I started to expect to see a burn mark when I got up! It was VERY off putting to say the least

 

Best,

[zanshin]

From physiological perspective sounds like irritation at lower trapezius attachment, this is postural/shoulder blade stabilizer muscle that brings shoulder blade down and back, so stretches are okay just to keep it gliding, but if posture not good it's already weak and overstretched so you need strengthening. To isolate it lay face down, raise one arm up then the other (alternate) keeping your thumb rotated up. Rows and pulldowns are good too. True midback tightness is unusual since people sit hunched and rounded shoulders so much, midback weakness is real common. If you used to have bad posture it may be a little irritated when you work on better posture, because you're turning that muscle on and making it stay engaged all the time, but should be a temporary stage,

[寒月 Hanyue]

Hi snowmonki. This picture reminds me of a somatic exercise that I do at my desk.

 

Hi RV

 

You know I love somatics

 

The picture was the first thing I found that roughly illustrated what I was talking about, no idea where it comes from.

 

The sagittal plane rocking motion of the spine is the primary spinal motion that distinguishes mammals and is usually the first taught in any spinal training. I have found this to be true of many martial and healing arts. Not all, but many.

 

Have you seen this video before??

 

 

All the best,

[Trunk]

Self-acupressure sometimes helps. (Look for these pictures at the link.)

 

 

There are some really deep points just medial to the shoulder blades, not sure if you're talking about that area.

 

 

Rolling on tennis balls tied up in a sock is a convenient way to get critical lines to each side of the spine (while skipping the spine itself).

 

Like I said, may or may not be the thing for your difficulty.

[Birch]

I hadn't seen that vid Snowmonki but it did remind me of a vid RV posted showing one of her teachers 'freeform'. AND that reminded me of Umike's post about fascia/collagen (leptin;-))

[Gerard]

Oops, my bad; sorry, I missed when the OP said below the left shoulder blade. Hmmm, that could be a heart Qi blockage. Your best bet is to see a TCM practitioner for a general check up.

 

Meridian/internal organs clearings do not necessarily develop overnight, sometimes is a very gradual process. It varies from person to person.

[寒月 Hanyue]

it did remind me of a vid RV posted showing one of her teachers 'freeform'.

 

Do you have the link?

 

Best

[sean]

i had this identical problem, same exact location. here is what worked for me:

 

1. hands up - after my sits, 5 minutes of arms up and (important) shoulders back and down. relax. notice what begins to habitually contract as you fatigue and relax that.

2. back buddy - worked on trigger points, especially around the neck.

3. it starts with food - halfway thru a 30 day challenge with great results. incredible how much inflammation, joint pain can be caused by diet.

 

Do you have the link?

 

Best

i'd like to see that too, please.

 

meanwhile, there's this:

 

sean

[Guest allan]

I've been practising sitting meditation for little more than two years now. ... and few months ago I started attempting the Microcosmic orbit. Since the beginning of my practice I've felt a tension in the upper back area, right below the left shoulderblade. First it felt only like tensed muscles but stretching or relaxation didn't really help and later came a strong sensation of "heat" in the area. It feels like if something was literally heating my muscles up and it's not very pleasant. It doesn't really hurt, though. I'd call it uncomfortable.

 

When I took a longer break from meditating, both tension and heat gradually disappeared.

 

When I started meditating on a regular (almost daily) basis, some six months back, the sensation reappeared and got worse. During the last month or two it's turned into an almost chronic thing - I feel it practically every time I sit or stand without moving for a while. I guess it's some kind of Qi blockage, but I have really no idea what to do with it.

 

Besides meditation, I practise martial arts, little bit of yoga and rock climbng on top of that, and in general I consider myself to be in good shape physically. Therefore I assume it really must be a "byproduct" of my meditation practice.

 

Thank you in advance for any comments or help.

 

What you have detailed and described do sound like a Qi blockage which many self taught students would experience when attempting to circulate the Qi. This confirms your guess.

 

Besides working on those exercises suggested by above members, you should immediately stop your attempted MCO meditation. It would aggravate the pain and/or create a larger Qi blockage.

 

Regards,

[styx_oarsman]

So, I started doing the things you guys have mentioned, both the yoga asanas and relaxation techniques and after only couple of days I'm getting definite results. The area feels much more relaxed and somewhat "cooler" (the sensation's pretty hard to decribe, though).

I'll probably try to gradually strengthen the muscles in the area and I'll also work on my posture. I'll see where it gets me.

 

Thank you all for your help! I really appreciate it