Hi guys. I've been doing a low rep strength training routine recently, and was working my shoulders today. I did standing military barbell press. At the end of the exercise, I could feel some pain in my upper back, at the spine (I think). Now, 30mins after my workout, its mostly gone, but I can still feel it if I bend my neck down far.

When I was doing the presses, I was slightly leaning back a bit whilst pushing the weight up. Could this be the cause of the pain? I was only leaning back a tiny, tiny bit when I was struggling, and I've seen people do the press with much worse form, so I'm not sure.

Anyway, I'm considering doing the military press sitting against an upright bench. Any opinions?

I think you might have hyperextended something or pulled something on the explosive part of the lift. I had a similar pain doing push presses as I couldn't turn my head to the left for a week LOL.

Well, all I know is it hurts much worse today! I can barely turn my head to the right. Anything I can do to ease this? Muscle rub, maybe?

Massaging it would be best if its the same thing what I had it'll go away in about a week or so. Pretty much its having a stiff neck which people get all the time from sleeping in an awkward position. I couldn't train for 6 days because of this as this was taking my recovery energy so any time I worked out I felt like I overtrained. If its your spine that hurts i'd go to a doctor. Last but not least its a good excuse to ask your friends for a good neck rub LOL.

I think Droopy is right..

If the pain is just to the side of your spine,it's probably a pulled middle trap..you were a little out of tracking range for the muscle when you were leaning into the lift...(if this is right..just guessing)..

That inability to turn your head is likely caused by inflammation and will recede as Droopy stated..massage would be good and icing is good to reduce inflammation...Ibuprofen too..I would not put heat on it as that draws blood to the area..

If it does not go away within a reasonable time, then you will have to see a Doc,but I think that is premature at this time...if you don't use it and let it heal..I would take a rest from training until then..

It sounds exactly like you've pulled something in the middle or lower traps, like suggested above. That happens to me when I slack off on overhead movements or Olympic pulls for a while and then come back at them hard. It will usually clear up within a weekend (2-4 days). Just try to keep your neck and upper back relaxed.

Just make sure to warm up the neck and trap area before you press next time. Also, if you hold the barbell at lockout above your head, don't jut your head too far forward.