Question
- 18 years old
- Came home after holiday
- Ordered 16kg kettlebell, (as recommended for av. strength adult male)
- Yet when picking it up i felt it was a couple KG's on the heavy side
- Had done no weights-based training for over 15 months
- No cardio for over 7 weeks
- Undertook kettlebell workout, felt fine, was handling carefully
- Workout was mainly squats based.
- The following 2 days I could barely walk, severe DOMS all over body, especially the entire spinal muscle group.
- Was given back massage by mother who is qualified masseuse
- Commented on the unusual curvature in my upper back, "like two big bumps" there was no specific pain however upon treatment to that area
- After observing in the mirror however i was alarmed at how much change had taken place after only 1 workout, clear visible almost "inflated" trapezius muscles (after consulting upper back diagrams these would be the affected as my guess), anyway, it just did not make sense
- I worry what the reason is to be honest, it looks like a hunch back is forming which doesn't look too healthy! I know there could be many reasons but from the background detail provided I would be most grateful if your expertise could specify exactly which reason. I have no genetic issues (bar translocation), and am relatively healthy in my diet.
Thank you,
Jack

Answer
Dear Jack,

First of all...thanks for the great history of the problem.  It really helps when I get good information form the people asking questions.

Now, from the history you have given, along with the fact that you have just recently begun these workouts, I highly doubt that there is any real issue here other than over-training which has resulted in an artificial increase in muscle size through increased inflammation.  The fact that you have delayed onset muscle soreness over the entire body is a sure sign that you over-did it, especially with the history of inactivity for months previously.  A common mistake when staring back into a fitness program...I have made it myself.  Moreover, your complaint is bilateral in presentation and symmetrical with an acute onset...not likely to be caused by a physiological or pathological problem.

Listen, I would encourage you to use ICE (first 72 hours) and NSAIDS for your initial pain if needed, and then move to heat over the musculature with stretching techniques to help disperse the inflammation.  Massage is a great technique to mobilize the inflammation and help with pain.  Monitor the increased "hunching" appearance of the musculature, and it should start to lessen and disappear in the week.  Relax your training regime for the first 3 weeks until you have become accustomed to the increased muscular demand, and give the body the time to recover.

Concerning a developing hunchback...this is a gradual long-term process associated with chronic poor posture and rarely seen in young people without an underlying pathological process.  If you are starting to hunch, then you need to address your posture, reduce bad computer postures, laying on the couch watching TV,  video game playing (common causes)etc...  Additionally, focus on stretching the anterior chest musculature and strengthen the upper back musculature (rhomboids, posterior deltoids, posterior neck muscles).

If the pain persists for more than 2 weeks without a physical change in appearance, then have it checked out by a doctor.

Hope this helps Jack.

Respectfully,
Dr. J. Shawn Leatherman
www.suncoasthealthcare.net