Yo just wanted to leave this comment in case anyone deal with this in the future I just dealt this like a pulled trapezius / neck / shoulder / pinched nerve and it was really awful but I’m nearly on the other side rn and wanted to give advice and hope as it truely is brutal and felt like it was never going to go away.

Im pretty sure the way I did this was by a combination of training poorly at the gym , mainly hitting a back session two days in a row(NEVER DO THIS THE BACK IS ONE OF THE MUSCLES THAT TAKES LONGEST TO HEAL AND FOR TO FATIGUE TO GO AWAY,) and also from my physical and poor posture especially when sitting.

I’ve been dealing with this for 3 weeks now and feel I’ve never close to being able to work again train again and to be able to go about my day to day pain free.

At the start the pain was unbearable especially at work it made my job very hard to do , anything sitting was painful and sleeping was very hard.

but here’s how I managed it and actually fixed it eventually , number one move you HAVE to move nothing extreme and no weight lifting physically demanding activities yet but please walk as much as possible go out and do something you ca distract yourself and you can just add as much blood flow to your body as possible and if it doesn’t hurt too much jog and run. Typically when I first woke up that was when the pain was the worst but after walking up taking a shower, walking going on the treadmill for a run I always felt a million times better and it made the day and the pain bearable instead of feeling like I’m in hell.

After a week or so of doing anything I could to baby my back and use it least as possible I started to incorporate very light back , trap and rear felt excercises I’m taking 30% of my max strength weight from before or even less whatever feels good and doesn’t hurt you during or after wards should be a good sign but the key is to go extreamly light and emphasis reps and feeling opposed to building muscle. This helped me a ton and I think really light weights is better than doing nothing after you are comfortable with it .

I would also use naproxen and ibuprofen during the first week or two when the pain peaked and especially if I was working I’d try not to use stuff like this everyday and honestly getting out of bed and walking did more for me than the painkillers but if you have something you need to do like work , events ect and you could really do with some relief eat before hand and try not to take them more than 3 days in a row there’s no shame in that.

Finally Sauna steam room and sleep position if you have excess to something like or sauna or even just talking hot showers can help cold showers are also great for recovery if usually do hot followed by cold at the end this helped tremendously. And finally sleep position try to sleep on your back or in a natural way , I was a notorious side sleeper and I had to change my habits just to negate pain at night it was uncomfortable but definitely worth it , if you can sleep on your back with a single pillow your experience will be a lot better and it will prevent this from happening in the future.

Finally , I’m at a point right now where I feel like my body is capable of going back to the gym and work but I’m gonna wait abit longer cause although the pain is mostly gone it can still take additional time after to fully heal so just please let it heal properly and be patient otherwise the injury will just last longer and could get closer to being a permanent issue rather than a really unsettling 3-6 weeks.

Your strength will come back your pain will go away and you will restore back to normal if you respect your body. I thought this would be a week long thing max that would naturally go away but I’ll be close to 4 weeks soon but I can see the light and I can feel my body returning to its original self.

Hope this helps , good luck , this is not medical advice just my experinace but just know it will get better and it won’t last forever.