7 tips to relieve pain between shoulder blades

Does this sound familiar? You’re working at your desk, scrolling on your phone or relaxing on the couch, when suddenly, that nagging pain between shoulder blades strikes. Whether it feels like a dull ache or a sharp twinge, shoulder blade pain can make even the simplest tasks uncomfortable.

But what’s causing it? Is it just poor posture, or could it be something more? Let’s dive into the possible reasons for pain between your shoulder blades and the steps you can take to find relief quickly.

What causes pain between shoulder blades?

Pain between shoulder blades, also known as interscapular pain, can stem from various underlying causes, ranging from minor strain to more serious medical conditions.

While back pain between shoulder blades is rarely a cause for serious concern, understanding what might be causing the pain is key to finding relief and preventing it from worsening or reoccurring.

Common causes of shoulder blade pain include:

• Muscle strain: Muscle overuse or poor posture, especially during activities like typing or lifting, can lead to muscle tension and pain.
• Poor posture: Slouching or sitting for long periods can put stress on the upper back. • Injury: Trauma to the spine, ribs or surrounding muscles can result in pain between the shoulder blades.
• Herniated disc: A bulging or ruptured disc in the spine can radiate pain to the upper back.
• Arthritis: Wear-and-tear arthritis in the neck or upper back can cause referred pain between the shoulder blades.

7 ways to relieve shoulder blade pain

Fortunately, there are steps you can take today to find relief from upper back pain between your shoulder blades. From quick stretches you can do at your desk to lifestyle changes that make a big difference, let’s explore some effective ways to loosen up those muscles and get you feeling better fast.

1. Rest

When you’re dealing with any kind of back pain, rest is essential. If you find that your shoulder blade pain worsens when you do certain activities or movements, rest from physical activity for a day or two to allow your body to recover. While rest is important, make sure you don’t stay in one position, like sitting at your desk, for too long. Take breaks, get up and walk around and change positions, as being sedentary can actually make pain between shoulder blades worse.

2. Apply ice and/or heat

Applying ice or heat therapy can help relieve pain between shoulder blades. Try using a heating pad or warm compress on low heat for 15-20 minutes at a time. For ice therapy, apply an ice pack wrapped in a towel for 15-20 minutes at a time.

Alternate between heat and ice throughout the day to see which one helps relieve your pain most effectively. For safety, always include a layer of fabric between the ice or heat source and your skin, and keep sessions at least two hours apart.

3. Massage

Massage therapy can help relieve shoulder blade pain by relaxing your muscles and relieving tension in the upper back. A friend or professional can help massage your back, shoulders and neck to provide pain relief.

You can also try a few self-massage techniques at home. If you have a foam roller or tennis ball, place it between your back and a wall, and gently roll side to side, then up and down.

4. Stretching

It’s important to stretch regularly to relieve tension in your muscles, as tight muscles often contribute to issues like shoulder blade pain.

A few effective stretches for pain between shoulder blades include:

• Doorway stretch: Stand with your feet shoulder-width apart and squeeze your shoulder blades together. Hold for 15-30 seconds, then release.
• Shoulder blade squeeze: Stand in a doorway with your feet shoulder-width apart. Place your forearms on the door frame, shoulder-height, with your elbows bent at 90 degrees. Step forward slightly, leaning into the doorway and feeling a stretch in your shoulder blades. Hold for 15-30 seconds, then switch sides.
• Shoulder rotation: Stand or sit with your feet shoulder-width apart. Raise your right arm straight up overhead. Bend your elbow and lower your forearm behind your head, gently pulling it towards your opposite shoulder. Hold for 15-30 seconds, then switch sides.

5. Medication

Over-the-counter (OTC) medications can provide temporary pain relief for some types of shoulder blade pain and are available without a prescription at your local drug or grocery store. Drugs like aspirin and ibuprofen can also help reduce inflammation in the body.

Be sure and ask your doctor or pharmacist if you have any questions about what medications are best for your health needs.

6. Posture

Maintaining good posture is critical in relieving and preventing upper back pain and pain between shoulder blades. Be mindful of your posture throughout the day, especially if you sit at a desk for long periods, as it’s easy to hunch over your computer.

Keep your shoulders back and your spine straight. When sitting at your desk, use a supportive chair and adjust positions frequently. Make sure your computer monitor is at eye level so you can maintain good posture.

7. See a doctor

If you're experiencing persistent or severe pain between your shoulder blades, it’s time to consult your doctor. They can help determine the root cause of your pain and what treatment options are right for you.

Find relief for your pain with our Muscle and Joint Care program, so you can get back to doing what you love.