If you’ve added a bunch of boob quick, probably your muscles haven’t had time to strengthen up to support it.
I have big boobs as well, but maybe I have more frame to carry them, as my band is 36? I’ve never had *back* pain from them per se, but my back has been weak relative to the weight and that led to shoulder/arm pain. So maybe comparable? Not sure.
Anyway, the situation was: I ended up overall-deconditioned after a foot injury a while back, and that was affecting my all my postural muscles, simply because I’d spent so much time off my feet without any sort of strength training to make up for it. I was getting bad shoulder pain and even symptoms that mimicked carpal tunnel from computer work, which was a first. A phys therapist identified that my lower traps, esp, along w/ lats & rhomboids, were weak, and that I was unconsciously substituting by trying to hoist up my shoulders w/ upper traps & pecs, which was causing nerve tensioning in the front of the shoulder.
She had me do various “reverse fly” exercises … one that really worked was kneeling forward on a stability ball, pinching the shoulder blades down, and lifting the arms backward (while elbows bent 45 deg) similar to a bird pulling its wings up. I couldn’t find that specific exercise on the web, but there are many variations. I started w/ no weight and worked up to harder stuff. Once I was working those muscles w/ 2-3# weights (they aren’t big muscles that you can work with 20#, if you can do that much you’re substituting and not isolating the lower traps) the pain went away. Remember it takes several for muscles to really strengthen, so it can take that long for an exercise to “work.” Also, you can probably do these little isolation moves without a full-body workout, which will not be overtaxing, as Rob says.
Generally, when your back is tired, a great practice is to draw the shoulder blades downward and toward the center, rather than “hoisting” your shoulders back. The “shoulders back” thing is a misleading cliche of posture pop culture, and it isn’t really what you want. The shoulders should sort of “float” above engaged lower trapezius and engaged abs.
To work on this from the front end, the “plank” is a basic and effective abs exercise.
Maybe this will help!
ps – sounds like you’re set on the bra front, but proper support from the band and not the straps is key, as you probably know. There’s a bunch of resources re bras on here … on a thread about bras!
- This reply was modified 9 years, 1 month ago by mighty m.