squats went well today
sumo deads went well today
lunges went well until...
i went to pick up a light weight 70 lb bar off the ground to re rack it and i felt like something pulled apart on my upper right back area like underneath the shoulder blade. hurts to twist turn or flex shoulder blades together...hurts to take a big breath and fill belly with air too...idk wtf happened

what should i do? i have a foam roller i used after but it feels like its deep under the shoulder blade i cant really hit it. got a bit of a massage over there too and nothing. cant sit up too easily either

This post was edited by BeastOf_TheEast on Sep 29 2015 06:02pm

Not really sure about your actual condition but a common mistake I see is bad form when picking up light objects (finished with set, empty bb, starting a set), no matter what.

In the future, always pick up bbs and dbs with good form and non laziness (not rounding the back), not saying this caused that, but something to keep in mind for next time once you recovered.

This post was edited by ArtofApocalypse on Sep 29 2015 06:20pm

yeah im really aware of that. used basically a deadlift form lol. it was really weird. i guess ill just suck it up till it goes away lol

I've had this pain before several times. It's definitely up there with some of the most uncomfortable feelings I've ever had...because you feel it ALL THE TIME...slight movements or even breathing causes discomfort/pain.

Foam roller won't hit in, but a lacross ball can. Lacross ball will only temporarily alleviate the pain. But doing it regularly will the issue remedy itself.

Also, HEAT. If you have a heat bad or can take a hot bath...do it as often as u can.

ok thanks alot, i got a heating pad. idk how the hell it happened...everything felt fine until i went to simply put a light barbell back lol. i guess it'll just go away in a few days? not gonna skip the gym over it tho

Could be serratus, could be a rhomboid.

its definitely those areas 100% rhomboid major/serratus area. feels like someone punched me there hard

This post was edited by BeastOf_TheEast on Sep 30 2015 09:44am

its literally this exact spot

http://forum.bodybuilding.com/attachment.php?attachmentid=5863093&d=1371113807

Based on your description I'm going to say a rhomboid major strain. Serratus should not have been under much tension in that loading position and rhomboid major would have taken up most of the lateral tension from the scapula. Avoid heavy pulling for 1 to 2 weeks then begin light ROM work

so is it still ok to push/squat? mostly squat im worried about missing since ive been doing well and its been going up alot.