Thursday, August 11, 2022

How To Relieve Right Shoulder Blade Pain

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Do You Have Deep Knots In Your Shoulder Blades

Fix Shoulder Blade Pain in 30 SECONDS

If youre sitting at your computer and starting to feel your shoulders stiffing up and creeping up towards your ears, then its inevitable that youre going to get deep knots in shoulder blades.

Fear not, for I have put together 7 super effective ways to get rid of those stubborn knots and leave feeling loose and pain-free.

More often than not, the pain between your shoulder blades is cervicogenic, meaning that its coming from your neck. So to begin, the first thing you should try is a cervical extension.

When The Shoulder Is The Suspect

Shoulder pain is most often caused by an injury to the rotator cuff, a group of tendons and muscles that stabilize the joint. The rotator cuff develops wear and tear with age, and can be easily injured. When this happens, we compensate by using different muscles to pick things up or reach for them. This may cause both shoulder and neck pain, says Dr. Ricchetti. You may have a rotator cuff injury or other shoulder problem if pain:

  • Develops in the shoulder itself or on the outside of your upper arm.
  • Is dull and aching.
  • Improves when you rest your arm.

Home Remedies For Right Shoulder Blade Pain

Activities that cause or exacerbate shoulder blade pain should be avoided. Try OTC pain relievers such as Ibuprofen , Tylenol or naproxen . Apply an ice pack for 15-20 minutes to decrease the pain and inflammation. For muscle spasm, heat may provide quality relief and decrease pain. Try alternating between heat and cold, as there is no right or wrong answer here do what feels best and alleviates discomfort.

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Rest Your Upper Back From Activity

If your pain worsens when you do certain movements or physical activities, such as household chores or exercise, rest for a day or two. Pausing from physical activity may help reduce your pain and prevent overuse. Dont cease from activity for too long or altogether, though. Many people report that a sedentary life makes the upper back pain worse. Remaining in one position for too long, as in sitting behind a desk, may also aggravate the symptoms. Try taking frequent breaks and change the position to allow for a reset before getting back to sitting.


Perform Stretches For Shoulder Pain At Night

How to Relieve Shoulder Pain: 10 Remedies to Try Yourself

Exercising a few hours before bed can also be useful as it will increase blood flow throughout the whole body. This can alleviate pain, but also relax you enough to ease sleeping troubles. Try something low impact like a brisk walk or a bike ride, and then allow your body to cool down again before going to bed.

Further, certain shoulder stretches can help you reduce the tension and stress that has built up during the day. Not only are shoulder stretches an easy option, but they take only a few minutes at night. Stretching has huge health benefits like increasing flexibility, range of motion, and blood flow. Another big plus is that they are simple to do in your own home and require no special equipment. Before you go to bed, try these seven shoulder stretches to alleviate some tension and reduce your stress.

Shoulder stretch basics

If you start to feel pain at any time during a stretch, stop immediately. Stretching should be done to the point of mild strain. If you experience pain, you are going too hard and could injure yourself. This is especially true if the pain is sharp or sudden. It is a good idea for chronic pain sufferers to consult a pain doctor before starting too strenuous of a stretching routine as overexertion could exacerbate certain conditions.

Chin retractions

Eagle arms

Cow-face pose

Standing wall stretch

Shoulder blade stretch

Half-dragon fly


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Stretches Arent The Only Treatment Option Panther Physical Therapy Can Offer For Your Shoulder Blade Pain

You dont have to rely on stretches alone to treat your shoulder blade pain. At Panther Physical Therapy, our team of therapy specialists are ready to help you in many ways. For instance, we offer free screenings that can help jump-start your therapy process. Our team can also create a treatment plan for shoulder pain thats personalized to your needs.

Are you ready to start getting our help with your shoulder pain? Contact us today for more information or to schedule your free screening.

When The Neck Is The Likely Culprit

Inflammation of any of the 14 nerves or eight pairs of joints in the neck can cause neck pain. The joints or vertebrae serve as a hinge that lets us nod or shake our heads during conversation . In fact, up to 70% of 65-year-olds may have symptomatic arthritis in one or more neck joints.

Because pain in one area can so often be confused with another, a thorough exam must be done, including range of motion, strength testing and provocative neck and shoulder maneuvers, says Dr. Ricchetti. You may have arthritis or nerve-related neck pain if pain:

  • Radiates to your shoulder blade, or close to or on the side of your neck.
  • Electric-like, stabbing, burning or tingling.
  • Radiates down past your elbow or even into your hand.
  • Persists at rest.
  • Radiates down your arm when you extend or twist your neck.
  • Is relieved when you support your neck.

Its important to see a specialist to get a thorough physical examination of your neck and shoulder. To help with diagnosis, they may inject lidocaine into the shoulder, or the joints or nerves of the neck. This diagnostic test helps guide treatment if it relieves pain, it demonstrates where the problems are, explains Dr. Ricchetti. Whether the problem lies in your neck or your shoulder, conservative measures are usually tried first.

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Shoulder Blade Stretches And Techniques

1. Thera Cane pressure: To provide targeted pressure that can help break up tightness within the shoulder blade area, Owens recommends using a self-massage tool like the Thera Cane , which you can get on Amazon. “Any area that you’re noticing a dull ache when hunched over, hit it and apply direct pressure into it with something like a Thera Cane,” he says. Hook the shorter arch on your back in the shoulder blade area, and find the spots that are really tight.

“Get right next to the vertebrae and down the center, but never touch the vertebrae itself or the spine,” he says, noting to work your way out laterally towards the scapula. Try to draw a box at the top of the scapula and zigzag back and forth, giving two to three seconds of pressure in each spot before moving to the next. Avoid dynamic pressure, since this “can damage the tissue and make you feel worse,” says Owens. Repeat the same technique on your trapezius muscles too. With each area, work both sides so that you have balance within your body.

2. Lacrosse ball as a wall massage: Another easy at-home stretch involves a small ball . Stand with your back against the wall with the ball on the spot that’s tight, then hold the corresponding arm across your chest. “Lacrosse balls are wonderful to stretch everything in your scapula area out and really dig in,” he says. Avoid rolling up and down instead, as with the Thera Cane, hold pressure in one spot for two to three seconds, then move to a different point.

Causes Of Right Shoulder Blade Pain

Under The Shoulder Blade Pain & How To Fix It Rib Pain Relief

A variety of illness and diseases result in pain in right shoulder blade and self-diagnosing is dangerous.

1. Gallbladder Attack

The gallbladder is located under the liver in the upper right area of the abdomen. It functions to help digest dietary fat. Females, those over forty year of age and obese persons may be prone to gallstones and subsequent painful gallbladder attacks. The pain is intense it generally occurs after eating a fatty or fried meal. The pain from these attacks can radiate to the right shoulder.

Gallstones are most commonly treated by surgical removal of the gallbladder. This procedure is performed by a surgeon who makes several small incisions in the abdomen. Then using a camera and special surgical tools is able to remove the gallbladder. The recovery using this method requires less time than the classic large incision.

2. Heart Attack

A heart attack is caused by blockage of blood vessels supplying the heart. Pain can radiate to a variety of locations including the right shoulder. The pain can also be felt in the neck, jaw or left shoulder. Tearing or ripping type pain can radiate to the shoulder or back and can signify that the large blood vessel coming off the heart is tearing. Both of these problems are life -threatening and require immediate emergency care. Call 911 immediately.

3. Liver Diseases

Infections of the liver are treated with antibiotics and if required, surgical drainage. More serious liver diseases may require a liver transplant.

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What Are Shoulder Pain Treatments And Home Remedies

For dislocations, separations, and fractures, you need a doctorâs help to get your shoulder back in the right position and then a sling to hold it in place while it heals.

For many other issues, your doctor may suggest rest, heat or ice, and a medicine like aspirin or ibuprofen to reduce the pain and swelling.

If your shoulder doesnât improve after these first steps, your doctor may try injecting a corticosteroid straight into the joint to relieve swelling and pain.

Sometimes cartilage tears, rotator cuff tears, and frozen shoulder donât improve with rest and medicine. Your doctor may recommend surgery.

With any problem in your shoulder, your treatment plan will probably include exercises to help you stretch and strengthen the joint, and to improve your range of motion.

Symptoms Of Shoulder Pain

The characteristics of shoulder pain vary, depending on the cause of the problem and they can be felt in different ways.

You may feel shoulder pain all the time, or only when you move your shoulder, and the pain might be temporary or continue .

With tendonitis and bursitis there is usually a slow onset of discomfort and you may have difficulty sleeping on the affected shoulder.

*Rotator Cuff : Picture, Function, Location. 2016. Rotator Cuff : Picture, Function, Location. Available at: **GSK Global Pain Index 2014

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How To Prevent Shoulder Blade Pain And Tightness

Researchers in a 2021 study on male athletes noted that self-applied stretching could prevent shoulder tightness and pain. Their findings showed the positive impact of shoulder stretching regardless of the physical differences between participants.

Aside from regular stretching, the following tips can help prevent shoulder pain and tightness:

  • Improve desk setup where possible: Ensure screens are at eye level if working at a desk.
  • Be aware of bodily positions: Learn to notice when your posture is not optimal and try some shoulder rolls to counter this. Setting alarms to remind yourself to sit straighter may help.
  • Improve muscle strength: Strengthening the muscles that surround and support the shoulders, upper back, and neck can help reduce the pressure on these areas. This might include working on core strength and strengthening the back muscles.

Causes Of Shoulder Pain When Night

Relieve pain between your shoulder blades

Although many shoulder disorders can cause pain, the most common cause of shoulder pain at night comes from rotator cuff tendinitis. It usually is caused by irritation of the shoulder tendons leading to inflammation and pain. This condition can be caused by many things, including:

  • Tears
  • Repetitive work injuries
  • Aging

Rotator cuff tendinitis is known to affect millions of people in the U.S. each year and is a major cause of shoulder pain when sleeping.

Some of the other causes of shoulder pain at night are:

  • Frozen shoulder
  • Shoulder dislocation

Why exactly does the pain increase at night even though it might be fine during the day?

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When To Seek Medical Attention

If your shoulder blade pain is severe, unusual, or does not lessen over time, it is a sign you should see a doctor. Pain indicates that something is wrong, which could be serious. Even if you are not suffering from an emergency, it is important to rule these scenarios out and work towards a reduction of pain.

Certain symptoms that accompany your pain can mean you need to seek emergency care. If you have any of the following symptoms along with your pain, seek immediate help:

  • Shortness of breath
  • Paralysis on one side of your body
  • Loss of consciousness
  • If you are not experiencing these symptoms, monitor your pain closely and if it doesnât resolve or lessen over a few days, make an appointment to seek treatment.

    Relieving The Pain Under Your Shoulder Blade

    Pain under your shoulder blade can be a sharp or burning pain near the spine, or more of a deep aching sensation that spreads across the shoulder or upper back. When shoulder blade pain persists, it can affect quality of life and limit arm and back movements. Here are 5 ideas that may help ease your pain.

    If pain underneath the shoulder blade develops without any signs of an emergency, most people can safely try to alleviate the pain on their own using self-care treatments. ReadEarly Treatments for Upper Back Pain

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    Pain Between Shoulder Blades: Causes And Treatments

    Dr. Bhavik Sheth, PT, DPT, CSCS, SFMA

    Dr. Bhavik Sheth, PT, DPT, CSCS, SFMA is a physical therapist and the co-founder of the Elite Movement Initiative, a physical therapy group. He earned his D…

    Eachnight may earn commissions for products you purchase through our links. Our articles and reviews include affiliate links and advertisements, including amerisleep advertising. Learn more

    A dull ache between the shoulder blades, often referred to as interscapular pain, is fairly common. In most cases, this pain is a result of muscle strain brought on by poor posture or by sitting and standing in an uncomfortable position for a long period of time. For example, a day spent hunched over the computer can often result in pain in this area.

    However, shoulder blade pain may not always be related to tendon, joint, muscle, or bone injuries. In some cases, interscapular pain can be caused by something more serious, such as a heart attack or gallbladder disease.

    In our post, we outline some possible causes of pain in the upper back. Plus, we discuss possible treatments you can do at home to find relief, and when you should contact your doctor.

    Can Heartburn Cause Pain Between The Shoulder Blades

    Relieve pain between your shoulder blades

    When stomach acid makes its way back into the esophagus, it can cause an intense burning in the chest. In some cases, a dull, aching pain can also radiate down from the neck and in between the shoulder blades. You can alleviate symptoms of acid reflux by avoiding spicy, fatty, or acidic foods, such as garlic, onions, tomatoes. Coffee and tea also have a high acid content that can trigger heartburn.

    Sleeping on an incline can help reduce acid reflux at night so your sleep is not interrupted. You can do this by using a wedge pillow or an adjustable bed frame.

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    Does Anxiety Cause Back Pain

    Adults tend to carry stress in their shoulders. When we are anxious, these muscles tense and put pressure on the back, which can lead to pain. Feelings of emotional stress often lead to chronic pain in the shoulder blades. This is because emotional anxiety often affects the nerves and muscles that run through the neck and upper back. Anxiety or psychological stress has a profound impact on a persons physical symptoms, says Dr. Bhavik Sheth, Physical Therapist. It is very common for neck and shoulder pain to be worse at times of high stress, and less symptomatic at times of leisure or pleasure.

    Rotator Cuff Injuries And Irritations

    Your rotator cuff is a group of muscles and tendons that help tether your shoulder into the socket and allow you to move it in a circular motion. Some two million people visit a doctor each year for rotator cuffrelated issues, according to the American Academy of Orthopedic Surgery . Most problems with the rotator cuff fall into two categories: tears or inflammation. Suspect a rotator cuff problem if you have pain or stiffness in your shoulder when you lift your arm above your head to brush your hair or when you reach behind your back. “You won’t be able to do a lot of things you want to do, such as put dishes in an upper cabinet, play tennis, or do garden pruning,” says Dr. Ramappa.

    Rotator cuff impingement. A rotator cuff impingement happens when there is irritation, inflammation, or compression of the tendons or bursa in the shoulder. An impingement can be caused by an injury, but it can also just result from general wear and tear from daily life.

    Rotator cuff tears. A tear in the rotator cuff will produce pain that is similar to an impingement but has one additional differentiating feature. “If the pain is associated with weakness, it is likely caused by a tear, and if you just have pain, it may only be a rotator cuff impingement,” says Dr. Ramappa.

    Performing simple stretches two to three days a week can help keep your muscles flexible and reduce pain, provided your doctor approves.

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    Issues Associated With Shoulder Pain At Night

    On top of the pain, most people with shoulder pain at night sleep poorly, which has a completely different set of problems associated with it. These can include:

    • Increased sensitivity to pain
    • Low energy
    • Mood disorders

    Sleeplessness can become a vicious cycle of decreasing sleep and increased pain, which will only make your condition worse.

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