Tuesday, August 16, 2022

How To Get Rid Of Pain Between Shoulder Blades

Don't Miss

Treating Shoulder Blade Pain

How to get rid of pain between your shoulder blades

Whether you experience neck and shoulder pain on the left side or the right side, treatment mostly depends on the particular cause. Before you try any of the suggested methods to alleviate pain, you may want to exclude any possible underlying medical issues.

To do this, your physician can be of great help. After youve done all the necessary tests and your doctor is satisfied with the results, go ahead and find out what techniques can relieve tension from your upper back.

What Does Good Posture Look And Feel Like

One tip that I always try to implement when I stand up is to act as if a string is holding the top of my head up. Doing so causes my chest to open up and prevents me from slouching.

When I focus on getting into good posture it gives me the feeling of being proud. I know it sounds silly but the body language you put yourself in has the power to change your emotional state. To test it out, try hunching over for a minute and notice how you feel. The opposite of this would be to stand up tall and hold your hands in a V pose, notice how much better you feel.

The foundation of your posture:

  • starts with your feet
  • longneck with the chin slightly up
  • crown of the head feels like it is being held up by a string

For more information on this subject check out the video below. If you click on the persons YouTube channel you will also discover her posture series on how to improve it from your feet to your head.

Visit A Health Care Provider

If the above treatments dont effectively reduce the pain under your shoulder blade, visit a physiatrist, chiropractor, or physical therapist. These health care providers will evaluate you for the source of the pain and can individually tailor plans that will help strengthen and stretch your upper back, neck, and core muscles. They might also provide manual manipulation, using hand maneuvers to loosen stiff muscles or misaligned joints.

You may need to take a trial and error approach with these tips. Try a combination of these treatment ideas to see what reduces the pain under your shoulder blade.

Also Check: How To Treat A Broken Wrist

Pain Under The Shoulder Blade How To Get Rid Of It

Below you will find a description of the massage using a massage ball as well as a towel.

Both variants are effective, but I recommend doing the massage with a ball.

This is a bit more effective based on my own experience.

But ultimately, you will have to decide what you find more effective.

Massage yourself daily, and your pain could soon be a thing of the past.

Urgent Advice: Get Advice From A Gp Or 111 Now If:

Top 3 Exercises to Stop Pain Between Shoulder Blades
  • the pain is sudden or very bad
  • you cannot move your arm
  • your arm or shoulder has changed shape or is badly swollen
  • you have pins and needles that do not go away
  • there’s no feeling in your arm or shoulder
  • your arm or shoulder is hot or cold to touch
  • the pain started after an injury or accident, like a fall
  • you develop severe pain in both shoulders
  • you feel feverish or unwell

These can be signs of something serious, like a broken or dislocated bone, or a torn ligament or tendon.

111 will tell you what to do. They can tell you the right place to get help if you need to see someone.

Go to 111.nhs.uk or .

Go to an urgent treatment centre

Urgent treatment centres are places you can go if you need to see someone now.

They’re also called walk-in centres or minor injuries units.

You may be seen quicker than you would at A&E.

You May Like: Where Is Your Carpal Tunnel

Pain Under The Shoulder Causes

As Ive already mentioned, there is one particular muscle that can cause pain under your shoulder blade.

It is called serratus posterior superior.

It lies below your shoulder blade and helps your diaphragm when you inhale by raising your ribs and expanding your rib cage.

If this muscle is overloaded, it can become tense and develop trigger points.

Both can lead to the pain in question.

Additional details at this point are not necessary since it would cause more confusion than elucidation.

Simply carry on with the self-massage.

What Causes Upper Back Pain

Upper back pain is usually caused by soft tissue injuries, such as sprains or strains, or muscle tension caused by poor posture or looking downward for long periods.

Poor posture and text neck can combine to wreck your upper back. Common behaviors and activities that can cause upper back pain include:

  • Poor posture

Dont let that long list of potential, serious conditions alarm you too much. In younger patients and when I say young, I mean people up to their mid-60s its most commonly a strain, Dr. Knight says.

Don’t Miss: Can Sciatica Cause Jaw Pain

Problems In Muscles Bones And Joints

When your rotator cuff tendon rubs or catches on nearby tissue and bone as you lift your arm, its called shoulder impingement, which is another very common cause of shoulder pain.

If you are an active athlete, a rotator cuff injury might be the reason for your shoulder blade pain. In rare cases, an accident or sports trauma can cause a broken scapula.

Sometimes, osteoarthritis might be the root cause. Osteoarthritis makes your joints sore and tender. Other diseases that may generate upper back pain between shoulder blades are various disc diseases or fibromyalgia.

Exercises For Shoulder Blade Pain

Top 3 Exercises to Stop Pain Between Shoulder Blades

So, what exercises should you be doing? We outline the best ones to start with below. Make sure you go slow. If any pain occurs, back off and adjust. Try again and if it happens again, avoid the pain-causing exercise for now.

  • Trapezius stretch

    This browser does not support the video element.


    The trapezius muscle makes up the upper back and shoulders. Its a common area for individuals to experience tightness, especially if the cause is posture-related. By stretching out this muscle, you can also relieve tension or pain under the shoulder blades.


  • Sit on a chair with your back straight.
  • Place one hand over your head on the back of your neck so that your forehead is resting on your forearm.
  • You should use the other hand to fixate your shoulder by holding onto the edge of the chair.
  • Turn your head towards the same side as the raised arm.
  • Pull the head diagonally forward to the side and feel it stretching down towards the shoulder blade.
  • It should not hurt in the direction that you bend your head.
  • Hold the stretch for 30 seconds and then repeat the stretch with your head bent to the opposite side.
  • Posterior shoulder capsule stretch
  • Read Also: How To Prevent Carpal Tunnel Gaming

    S To Fix A Knot Under Your Shoulder Blade

    Have you ever had a knot under your shoulder blade? One that hindered your movements? You are not alone. Most painful knots under the shoulder blade are due to tension buildup within the soft tissues. In this blog, I address how to break up and mobilize this tissue. Ill also offer suggestions to prevent future incidents of pain.

    Step 1: Release Trigger Points

    Trigger points are those hard, unyielding knots in your muscles that are sensitive to touch. These stuck and tight tissues need to be broken up. You can do this yourself with a foam roller, massage ball or even a tennis ball. To demonstrate, look at the picture of me leaning against the wall. As you can see, I have the ball directly behind my shoulder blade on the sensitive spot. Depending on how tender the area is, you may want to start by standing with your back to the wall. Lying on the ball on the ground may be too intense, which could cause the muscles to actually tighten up more because of too much direct pressure. Thus, a slow, gentle approach is best.

    Once you have the ball positioned on the knot, there are three techniques you can use:

  • Now, holding the ball on the knot, slowly move your armup, sideways, down and back, and any direction that creates a gentle pull on the tissues in and near the knot. As a result, the tight tissues will open and expand.
  • Step 2: Move Your Shoulder Blades

    Shoulder Shrugs

    This exercise moves the shoulder blades up and down along the spine.

    Elbow Curls

    What Causes Shoulder Pain

    There are few significant factors which usually contribute to the occurrence of shoulder pain. The most common one must be the injuries of those soft tissues like ligaments, tendons as well as muscles of the shoulder. The reason can be repetitiveness or some overuse injuries.

    Occasionally, the pain in the shoulder can come from injuries of the bicep or neck. Several other causes are bursitis, arthritis, tendinitis, torn cartilage, bone spurs, frozen shoulder, the broken bone at the shoulder as well as injuries to spinal cord;.

    Some particular diseases which also trigger the shoulder pain like cervical spine diseases at neck or conditions of heart, liver and even gallbladder.

    Don’t Miss: Should You Keep Running With Knee Pain

    Endless Nagging Between Your Shoulder Blades: How To Fix Rhomboid Pain

    If there was only one movement assessment I had to pick when it comes to evaluating interscapular pain,;Im going to look at thoracic rotation mobility. Be sure to watch the full video to learn not just how to assess, but also how to improve thoracic rotation mobility and potentially fix rhomboid pain!

    What Are The Causes Of Pain Under The Right Shoulder Blade

    What Causes Pain Under Right Shoulder Blade? Check Causes ...

    Fact Checked

    When suffering from pain under your right shoulder blade, your doctor may make the determination that you are having a gallstone attack. When a gallstone lodges in a duct, this results in a blockage. The symptoms of a lodged gallstone include pain between your shoulder blades; pain in your right shoulder; intense pain in the upper right portion of your abdomen and equally intense pain right below your breast bone or sternum in the center of your abdomen, according to the Mayo Clinic 1.

    If you are experiencing serious medical symptoms, seek emergency treatment immediately.

    Don’t Miss: How To Prevent Neck Pain While Sleeping

    Gallstones Or Enlarged Gallbladder

    Pain in your right shoulder can be a sign of a gallstone blocking a duct in your gallbladder. You may also feel pain in your back between your shoulder blades. The pain may be sudden and sharp.

    You may or may not feel the more common symptoms of gallstones or gallbladder inflammation. These are:

    • sudden pain in your upper right abdomen
    • pain in the center of your abdomen, below your breast bone
    • nausea or vomiting

    You Have A Muscle Knot Or A Tense Muscle

    The most frequent reason for shoulder blade pain is a tense muscle or a muscle knot. The area around the muscle will feel tender to touch or tight. A way of thinking about it is imagining you pull on a loose thread in a sweater. This will create a hard knot in the fabric.

    Why do the muscles become tense? It can come from doing too much, too soon, which is often the case in sports or exercise. For example, repetitive throwing may result in a muscle knot or tender spot under the shoulder blade. They may also develop as the result of pain in the neck and the shoulder.

    These knots limit your functionality and impact your day-to-day life. You may find it hard to reach for an object on a high shelf or have difficulties twisting your torso.

    Luckily, muscle knots are often easily treated with a massage technique known as myofascial release. Myofascial release is where moderate pressure is applied to the spot to release the stuck tissues. A popular example of this technique is foam rolling .

    Also Check: How To Relieve Shoulder Pain After Gallbladder Surgery

    Ways To Alleviate Pain In Upper Back & Shoulder Blades:

    Leons notes :

    1-3 techniques below will focus on giving you temporary relief by using self massage techniques and stretching for the actual painful areas.

    4-8 will focus on stretching and activating the muscles that will help you to carry yourself in a better posture This is the long term strategy.

    Please note, if your pain persists for a long time, you may want to see a professional in-person to address your situation.

    Strengthening Exercises For Shoulder Pain

    How to get rid of pain between the shoulder blades by Irvine Chiropractic Center

    These are two examples of strengthening exercises that help prevent shoulder pain using little to no equipment.

    • Fill a water bottle about ¾ full
    • Keeping your arm straight, hold the bottle in front of you at shoulder height for 30 to 60 seconds
    • Switch arms, doing this 3 times on each side
    • Lie on your stomach with your arms at your sides. Put a pillow under your forehead if you need to
    • Gently bring your shoulder blades together and toward your feet
    • Relax your shoulders about halfway down and hold for 10 seconds
    • Release your shoulders and repeat the exercise 10 times

    You can also prevent neck and shoulder pain by working on your posture.

    You May Like: Can Shoulder Blade Pain Cause Arm Pain

    Herniated Or Bulging Disc

    A herniated disc in the cervical or thoracic spine, also referred to as degenerative disc disease, can lead to intense back pain. Those with disc disease tend to experience pain that radiates down the arm and hands. However, pain can also start between the shoulder blades and at the base of the neck, especially when turning the head or bending the neck forward or backwards.

    Other symptoms of a herniated or bulging disc include tingling, numbness, and weakness in the arms and hands.

    Gallbladder Removal Or Disease

    Shoulder pain can be a referred pain caused by gallbladder removal or gallstones.

    Laparoscopic Surgery

    Commonly used for weight loss, pancreatitis, and cholecystitis, laparoscopic surgery removes your gallbladder. The most common symptom post-laparoscopic surgery is shoulder pain.


    Gallstones are hard particles formed in your gallbladder, commonly caused by a high concentration of cholesterol, calcium, or bilirubin in your bile. The symptoms of gallstones include an upset stomach, nausea, indigestion, and shoulder pain.

    You May Like: What Does Sciatica Pain Feel Like In Pregnancy

    Common Causes Of Pain Under The Shoulder Blade

    There are many reasons you might be experiencing a nagging ache or soreness under the shoulder blades. It may hurt due to inflammation from injury or overuse. This is often noticeable at onset or gradually after you have been active. It may feel painful due to radiating pain from another body part or structure, such as from the neck, spine, or shoulder. Here are some of the most common causes.

    Stretching And Strengthening For Neck And Shoulder Pain

    Exercises To Relieve Shoulder Blade Pain

    Stretching and strengthening help relieve pain and also build up muscle support to prevent future injuries. These gentle exercises should not make you feel any additional pain, so if they do, stop right away and consult a healthcare professional.

    Here are three simple stretches to relieve neck pain.

  • Lower your chin to your chest while keeping your shoulders straight. Hold the stretch for 15 to 30 seconds. Relax and slowly lift your chin back to the starting position.
  • Rotate your head to one side while keeping your shoulders straight. Hold for 15 to 30 seconds. Relax and slowly return to the first position. Repeat on the other side.
  • Tilt your head so that youre moving your ear toward your shoulder. Hold for 15 to 30 seconds. Relax and slowly return to the first position. Tilt your head to the other side and repeat.
  • Use these stretches as a warm up to your strengthening exercises.

    Here are two exercises to help prevent future neck pain and injuries:

    Squeeze your shoulder blades together and hold for 5 seconds. Dont squeeze too hard; it should feel comfortable. Repeat 10 times twice a day.

    Keeping your neck in a neutral position, do a wall pushup with your feet shoulder-width apart and your elbows straight. Repeat 10 times with 1 to 2 sets. Do this twice a day.

    Stretching exercises for shoulder pain

    These stretching exercises help loosen up the tight muscles that cause pain and can improve flexibility to prevent future injuries.

    Also Check: How To Relieve Nerve Pain In Shoulder Blade

    What Are Some Upper Back Pain Risk Factors

    Say you havent seen the doctor yet about your upper back pain, but youre pretty sure its not an acute injury. After all, you havent taken up a new sport. Maybe you barely have time to exercise, much less overdo it.

    Believe it or not, that actually increases your risk of back injury. When youre physically active, the muscles in your belly and backyour corehelp support your spine. If youre sedentary, you might have weak muscles that contribute to upper back pain.

    Lack of exercise is one of several factors that can increase your risk of upper back pain. Others include:

    Excess weight. Since your spine supports the weight in your torso, excess weight could stress your back. Belly fat, in particular, is a problem: If you carry a lot of weight in your midsection, it can strain the soft tissues in your back. Conversely, weight loss can reduce pain though research suggests it may be even more effective as part of a holistic strategy that includes pain management strategies.

    Belly fat can contribute to upper back pain, but weight loss can help relieve it.

    Psychological conditions.;Experts arent sure why, but you might be more likely to have back pain if you have depression and anxiety. In fact, some research suggests that people who have depression have worse back pain than people without depression.

    More articles

    Popular Articles