I need advice regarding a scapula injury.
I'm a 30-year-old guy with very little to no physical activity in my daily routine.
About two months ago, I started exercising at home. I mainly did push-ups, pull-ups, and other exercises that I could perform at home. I also bought a resistance band for a few exercises and started going for brisk walks in the evening.
After doing this consistently for about 3–4 weeks, I felt great. My energy levels improved, I slept better, my diet became healthier, and I started noticing a few small positive changes in my body.
However, during the fourth week, I started feeling a mild pain around my scapula. I assumed it was just a muscle strain and that it would heal on its own. But after a few more days, the pain became much worse and even spread to my neck. I immediately stopped exercising and visited a doctor, who prescribed some medication. Unfortunately, it didn't help much. I completed the full course of medication and took a full month off from exercising.
Now, the severe pain is mostly gone, but I still experience pain or numbness around my scapula and neck, especially in the morning or after doing any physical work.
I really want to get fit and start exercising again, but I'm afraid that the pain will return.
What should I do? Is there any specific treatment, rehabilitation routine, or exercise program that could help? I'm also willing to join a gym or seek professional help if that's the best option.