u/Desperate_Work175

I've been doing my daily stretches with my lacrosse ball for a month now. I think my back is finally free because the pain in my sternum has decreased significantly, the area feels more relaxed, and my back feels much freer. Also, it hurts much less when I throw myself on top of my lacrosse ball, and there are very few spots where it hurts, and I have to lift my hip to feel it. So now I'm wondering, what's next? I'm afraid to do something and make it worse. I know I need to do mobility exercises, strengthen muscles, and so on. But specifically, what do you recommend I do? Exercises? Mobility? Should I just keep doing stretches on my lacrosse ball for a while longer?

I should clarify that I don't speak English, so please excuse me in advance. Also, I forgot to mention that it still pops when I press it, and the lump, while it has shrunk, is still there.

Hi!

I've been dealing with this really bad pain for the last 5 or 6 months. It was there before, but I didn't pay much attention to it. From what I've been told, everything I did was wrong. I didn't stop training. I went to rehab and they gave me a lot of mobility exercises.

Two weeks ago I read all the information about Ned and others. I made my own "peanut ball" (I'm from Argentina so I can't get a backpod). I started doing everything as I understood it should be done. Zero mobility and strength exercises, avoiding anything that causes me pain, sleeping on my back, and trying to be mindful of my posture at all times. Also, I have the lump from Tiezte's syndrome, so every 4 days I massage it to clean it out (it hurts a lot).

How long does this first stage of back release take? I've been at it for two weeks and I'm already losing hope since I don't notice much improvement.

And also, regarding the lump, how long should it take to go away?

Thank you and sorry if there are any typos, I'm from Argentina and English is not my native language.