What is Back Pain Under the Shoulder Blade?

Back pain under the shoulder blade is a discomfort that can range from a mild ache to a sharp, debilitating pain. This pain typically occurs between the shoulder blade and the spine, though it can also radiate to other areas, including the neck, shoulders, and upper back. Understanding this condition involves recognizing the potential causes and knowing when to seek treatment.

Back pain under the shoulder blade can be caused by musculoskeletal issues, nerve compression, or even internal organ problems. Each of these factors contributes to different types of pain, which is why understanding the nature of your pain is crucial for finding the right remedy.

Common Causes of Pain Under the Shoulder Blade

Identifying the cause of your pain is the first step toward relief. Here are some of the most common causes:

1. Muscle Strain: Overuse of muscles, often from repetitive activities or heavy lifting, can lead to muscle strain. This strain results in pain that can be persistent or sporadic, depending on the severity.

2. Poor Posture: Sitting or standing incorrectly for prolonged periods can place undue stress on the muscles around the shoulder blade, leading to pain. Poor posture is a leading cause of shoulder blade pain, especially in people who spend long hours at a desk.

3. Nerve Compression: Nerves in the spine or shoulder area can become compressed, leading to sharp, shooting pains under the shoulder blade. This can be due to herniated discs, spinal stenosis, or other conditions that affect the spine.

4. Injuries: Trauma or injuries to the shoulder, upper back, or spine can result in pain under the shoulder blade. This includes fractures, dislocations, or soft tissue injuries like sprains or strains.

5. Internal Conditions: Sometimes, shoulder blade pain is referred pain from other parts of the body, such as the heart (as in the case of a heart attack), lungs, or gallbladder. It’s important to rule out these serious conditions if the pain is severe or persistent.

Symptoms and Warning Signs to Watch For

The symptoms of shoulder blade pain can vary depending on the underlying cause. Here are some common symptoms:

1. Localized Pain: Pain that is focused under one or both shoulder blades can indicate a musculoskeletal issue or nerve compression.

2. Radiating Pain: If the pain spreads to other areas like the neck, shoulders, or down the arm, it may suggest nerve involvement or a more serious underlying condition.

3. Numbness and Tingling: These sensations, particularly if they extend down the arm, may indicate nerve compression or damage.

4. Difficulty Moving: Stiffness or difficulty moving the shoulder or upper back can accompany muscle strain or injury.

5. Persistent or Worsening Pain: If your pain does not improve with rest and basic treatment, or if it worsens over time, it may be a sign of a more serious issue that requires medical attention.

My Personal Experience with Shoulder Blade Pain

How It Started

My shoulder blade pain began subtly, with a slight twinge that I initially dismissed as minor muscle fatigue. Over time, however, the pain intensified, spreading from my upper back to the shoulder blade area. It was particularly noticeable after long periods of sitting at my desk, where I often found myself slouched over the computer. I also noticed I could not lift simple objects around the house, and thats when I realised I had lost my back strength.

The Impact on Daily Life

As the pain worsened, it began to affect my daily life. I found it difficult to focus on work, as the constant ache was a distraction. Simple tasks like reaching for an item on a shelf or turning my head became uncomfortable. The pain also disrupted my sleep, as I would wake up with stiffness and discomfort in the morning.

The frustration of dealing with this pain day in and day out was exhausting. I realized that something needed to change, but I wasn’t sure where to start. The thought of seeking professional help crossed my mind, but I wanted to try managing it on my own first.

Initial Attempts to Relieve the Pain

Like many people, my first instinct was to try over-the-counter pain relievers. I also experimented with heat and cold therapy, applying a heating pad to the area in the evenings and using an ice pack after physical activity. While these provided some relief, it was only temporary.

I also tried various stretches and exercises that I found online, hoping they would help alleviate the pain. Some days, the pain was manageable, but other days it was more intense, and I began to worry that I was dealing with something more serious.

Effective Tips for Managing Shoulder Blade Pain

Tip 1: Improve Your Posture

Why Good Posture Matters

Good posture is one of the most effective ways to prevent and manage shoulder blade pain. When you maintain proper alignment, you reduce the strain on your muscles, ligaments, and tendons. This helps to prevent muscle fatigue and tension, which are common causes of pain under the shoulder blade.

Poor posture, on the other hand, places undue stress on your upper back and shoulders. Slouching, hunching over, or leaning forward for extended periods can lead to muscle imbalances, which contribute to pain and discomfort.

Personal Tips for Maintaining Good Posture

Maintaining good posture isn’t always easy, especially if you’re used to sitting or standing a certain way. Here are some personal tips that have helped me improve my posture:

1. Use a Lumbar Support Cushion: I started using a lumbar support cushion while sitting at my desk. This simple addition helped me maintain the natural curve of my spine, reducing the strain on my upper back.

2. Adjust Your Chair Height: Proper chair height is crucial for good posture. I adjusted my chair so that my feet were flat on the floor and my knees were at a 90-degree angle. This positioning helped reduce the pressure on my lower back and shoulders.

3. Set Reminders to Sit Up Straight: It’s easy to forget about posture when you’re focused on work. I set reminders on my phone to check my posture every hour. These reminders encouraged me to sit up straight and take breaks to stretch.

4. Practice Core Strengthening Exercises: A strong core supports good posture. I incorporated core-strengthening exercises like planks and abdominal crunches into my routine, which helped me maintain better posture throughout the day.

5. Invest in an Ergonomic Chair: Switching to an ergonomic office chair made a significant difference. The chair provided proper support for my back and encouraged me to sit with good posture, reducing the strain on my shoulder blades.

5 Recommendations for Improving Posture

1. Adjust Your Workspace: Ensure that your desk, chair, and monitor are set up correctly to promote good posture. Your monitor should be at eye
level, and your chair should support the natural curve of your spine. Consider investing in a standing desk or a monitor riser if needed.

2. Strengthen Your Core: A strong core helps support good posture. Incorporate exercises like planks, bridges, and leg raises into your routine to strengthen your abdominal and lower back muscles.

3. Use Posture Correctors: If you struggle to maintain good posture, a posture corrector can help. These devices gently pull your shoulders back, encouraging you to sit or stand with proper alignment.

4. Stretch Regularly: Regular stretching helps maintain flexibility and reduces muscle tension. Focus on stretches that target the chest, shoulders, and upper back to counteract the effects of poor posture.

5. Mindful Movement: Pay attention to your posture throughout the day. Whether you’re sitting, standing, or walking, make a conscious effort to maintain good posture. Over time, this will become second nature.

Tip 2: Incorporate Stretching into Your Routine

Key Stretches for Shoulder Blade Pain

Stretching is an effective way to relieve tension in the muscles around the shoulder blade. It helps to increase flexibility, reduce stiffness, and improve blood circulation, which can alleviate pain and prevent it from recurring.

Here are some key stretches that I found particularly helpful:

1. Shoulder Blade Squeeze: Sit or stand with your back straight. Squeeze your shoulder blades together as if you are trying to hold a pencil between them. Hold for 5 seconds, then release. Repeat 10 times.

2. Upper Trapezius Stretch: Tilt your head to one side, bringing your ear towards your shoulder. Use your hand to gently pull your head closer to your shoulder. Hold for 20-30 seconds, then switch sides. Repeat 2-3 times on each side.

3. Cat-Cow Stretch: Start on your hands and knees. Arch your back towards the ceiling (Cat), then slowly lower your belly towards the floor while lifting your head (Cow). Move between these positions slowly, holding each for a few seconds. Repeat 10 times.

4. Child’s Pose: Kneel on the floor, sit back on your heels, and reach your arms forward as you lower your chest to the ground. Hold this stretch for 30 seconds to 1 minute, focusing on breathing deeply.

5. Doorway Stretch: Stand in a doorway with your arms at a 90-degree angle, hands on the doorframe. Step forward with one foot and gently lean into the stretch. This opens up the chest and relieves tension in the upper back. Hold for 20-30 seconds.

My Favorite Stretching Routine

Incorporating a daily stretching routine made a noticeable difference in my shoulder blade pain. I found that stretching in the morning helped to loosen up any stiffness from sleeping, while stretching in the evening relaxed my muscles after a long day. Here’s the routine I followed:

1. Morning Stretch: I started with a gentle shoulder blade squeeze, followed by the upper trapezius stretch. This helped to wake up my muscles and set a positive tone for the day.

2. Midday Stretch: Around lunchtime, I would do the cat-cow stretch and a quick doorway stretch to relieve any tension that had built up from sitting.

3. Evening Stretch: Before bed, I ended the day with a child’s pose and a final shoulder blade squeeze. This routine helped me wind down and reduced the likelihood of waking up with pain.

5 Recommended Stretching Routines

1. Morning Mobility Routine: A 10-minute routine focused on gentle stretches and mobility exercises to prepare your body for the day.

2. Desk Stretch Routine: A series of stretches designed for people who spend long hours sitting at a desk. These stretches target the shoulders, neck, and upper back.

3. Full-Body Stretch Routine: A comprehensive stretching routine that covers all major muscle groups, including the shoulders and upper back.

4. Yoga for Shoulder Pain: A yoga routine specifically designed to alleviate shoulder and upper back pain. Includes poses like downward dog, child’s pose, and eagle arms.

5. Post-Workout Stretch Routine: A routine to be done after physical activity, focusing on stretching and relaxing the muscles around the shoulder blades.

Tip 3: Try Heat and Cold Therapy

How Heat Therapy Helps

Heat therapy works by increasing blood flow to the affected area, which helps to relax tight muscles and alleviate pain. Applying heat to the shoulder blade area can provide immediate relief from discomfort, especially if the pain is due to muscle tension or strain.

I found that using a heating pad in the evenings was particularly effective in reducing the stiffness and aching in my shoulder blade. The warmth helped to soothe the muscles and made it easier to unwind after a long day.

How Cold Therapy Reduces Pain

Cold therapy, on the other hand, is useful for reducing inflammation and numbing sharp pain. If your shoulder blade pain is due to a recent injury or inflammation, applying an ice pack can help to reduce swelling and provide pain relief.

I alternated between heat and cold therapy depending on the severity of my pain. On days when the pain was more intense, I would start with an ice pack to reduce inflammation, followed by a heating pad to relax the muscles.

My Experience with Heat and Cold Therapy

Combining heat and cold therapy provided me with the most comprehensive relief. I typically used heat therapy for 15-20 minutes before bed, which helped to relax my muscles and improve my sleep. Cold therapy was more effective immediately after physical activity or when the pain was particularly sharp.

One thing I learned was to always have both a heating pad and an ice pack readily available. This allowed me to respond quickly to changes in pain and adjust my treatment accordingly.

5 Recommended Heat and Cold Therapy Products

1. Heating Pad with Adjustable Heat Settings: A large, soft heating pad with multiple heat settings and auto shut-off for safety.

2. Reusable Gel Ice Pack: A flexible, reusable ice pack that conforms to the shape of your shoulder blade, providing targeted relief.

3. Microwavable Heat Wrap: A wrap that can be heated in the microwave and worn over the shoulders for hands-free relief.

4. Cold Therapy Wrap with Compression: An ice pack with a compression wrap that combines cold therapy with gentle pressure to reduce inflammation and pain.

5. Electric Heating Pad with Moist Heat Option: A heating pad that offers the option of moist heat, which can be more effective for deep muscle relief.

Tip 4: Use Over-the-Counter Pain Relievers

Best OTC Options for Shoulder Blade Pain

Over-the-counter (OTC) pain relievers can be an effective part of your pain management strategy. Here are some options that I found helpful:

1. Ibuprofen (Advil, Motrin): This nonsteroidal anti-inflammatory drug (NSAID) helps reduce inflammation and relieve pain. It’s particularly useful if your shoulder blade pain is due to muscle strain or injury.

2. Acetaminophen (Tylenol): While not an anti-inflammatory, acetaminophen is effective for relieving pain. It’s a good option if you’re looking for pain relief without the potential stomach irritation associated with NSAIDs.

3. Topical Analgesics: Products like creams or gels that contain menthol, capsaicin, or lidocaine can provide targeted relief when applied directly to the painful area. I found that these were especially helpful for quick relief during the day.

4. Aspirin: Another NSAID, aspirin not only reduces pain but also has anti-inflammatory properties. It’s a good option if you prefer an alternative to ibuprofen.

5. Naproxen (Aleve): Naproxen is another NSAID that provides longer-lasting relief compared to ibuprofen. It’s useful if you need sustained pain relief throughout the day.

My Experience with Pain Relievers

Initially, I relied heavily on ibuprofen for pain relief. It worked well in reducing the inflammation and dulling the pain, especially during flare-ups. However, I was mindful of not overusing it due to potential side effects, such as stomach irritation.

Over time, I experimented with acetaminophen and topical analgesics. I found that rotating between different types of pain relievers helped to manage the pain more effectively without relying too much on one specific product.

5 Recommended OTC Pain Relievers

1. Advil Liqui-Gels: Fast-acting ibuprofen capsules that provide quick relief from pain and inflammation.

2. Tylenol Extra Strength Caplets: High-dose acetaminophen for effective pain relief without the stomach irritation associated with NSAIDs.

3. Aspercreme Pain Relieving Cream with Lidocaine: A topical cream that provides targeted pain relief with a numbing effect.

4. Aleve Caplets: Long-lasting naproxen tablets that provide up to 12 hours of relief from pain and inflammation.

5. Bengay Ultra Strength Cream: A topical analgesic cream that combines menthol and methyl salicylate for soothing pain relief.

Tip 5: Seek Professional Help When Necessary

When to See a Doctor

While self-care measures can be effective, there are times when it’s important to seek professional help. If your pain persists for more than a few weeks, or if it’s accompanied by symptoms like numbness, tingling, or weakness, it’s time to see a doctor.

In my case, I decided to see a doctor after several weeks of persistent pain. My doctor performed a physical examination and recommended imaging tests to rule out more serious conditions. Fortunately, my pain was due to muscle strain, but the peace of mind I gained from knowing it
wasn’t something more serious was invaluable.

Types of Medical Professionals to Consult

If you’re dealing with persistent or severe shoulder blade pain, there are several types of medical professionals who can help:

1. Primary Care Physician: Your first point of contact should be your primary care doctor. They can perform an initial assessment, provide pain management options, and refer you to specialists if needed.

2. Physical Therapist: A physical therapist can develop a personalized exercise and rehabilitation plan to strengthen the muscles around your shoulder blade, improve flexibility, and reduce pain.

3. Chiropractor: Chiropractors specialize in diagnosing and treating musculoskeletal issues, including back and shoulder pain. They can perform adjustments that may alleviate pain by improving spinal alignment.

4. Orthopedic Specialist: If your pain is due to a more serious condition, such as a rotator cuff injury or a herniated disc, an orthopedic specialist can provide specialized care, including surgical options if necessary.

5. Massage Therapist: A massage therapist can help relieve muscle tension and improve blood circulation in the affected area. Regular massage therapy sessions may reduce chronic pain and prevent future flare-ups.

My Experience Seeking Professional Help

After my initial visit to the doctor, I was referred to a physical therapist. The physical therapist worked with me to develop a tailored exercise plan that focused on strengthening my upper back and improving my posture. This hands-on approach, combined with the other self-care tips I implemented, led to significant improvement over time.

I also visited a chiropractor who performed spinal adjustments. These adjustments helped to alleviate some of the tension and discomfort I was experiencing. I found that a combination of physical therapy and chiropractic care provided the most comprehensive relief.

5 Recommended Professional Services

1. Local Physical Therapy Clinics: Search for physical therapy clinics in your area that specialize in back and shoulder pain. Look for those with positive reviews and experienced therapists.

2. Chiropractic Care Centers: Find a reputable chiropractic care center that offers a range of services, including spinal adjustments and rehabilitation exercises.

3. Orthopedic Clinics: If your pain is more severe or requires specialized treatment, an orthopedic clinic can provide advanced care, including imaging and surgical options.

4. Massage Therapy Studios: Consider visiting a massage therapy studio with licensed therapists who specialize in treating musculoskeletal pain.

5. Online Telehealth Services: For those who prefer to consult with a doctor or therapist from the comfort of home, telehealth services offer virtual appointments with medical professionals.

Conclusion

Back pain under the shoulder blade can be a debilitating and frustrating experience, but with the right approach, it is possible to manage and even eliminate the pain. By focusing on maintaining good posture, incorporating regular stretching, using heat and cold therapy, and seeking professional help when necessary, you can take control of your pain and improve your quality of life.

From my personal journey, I’ve learned that consistency is key. Regularly practicing the tips and exercises that worked for me made a significant difference over time. I also realized the importance of listening to my body and not hesitating to seek professional help when needed.

Remember, everyone’s experience with shoulder blade pain is unique, and what works for one person may not work for another. Be patient, try different approaches, and find what works best for you.

FAQs

What causes pain under the shoulder blade?

Pain under the shoulder blade can be caused by various factors, including muscle strain, poor posture, overuse injuries, or conditions such as a herniated disc or rotator cuff injury. It’s important to identify the underlying cause to determine the most effective treatment.

How long does it take for shoulder blade pain to heal?

The healing time for shoulder blade pain depends on the severity and cause of the pain. Mild cases may improve within a few days to a week with proper care, while more severe cases may take several weeks or even months to heal fully.

Can poor posture cause shoulder blade pain?

Yes, poor posture is a common cause of shoulder blade pain. Slouching or sitting with rounded shoulders puts extra strain on the muscles around the shoulder blade, leading to discomfort and pain over time.

Is it safe to exercise with shoulder blade pain?

In many cases, gentle exercises and stretches can help relieve shoulder blade pain. However, it’s important to avoid any movements that exacerbate the pain. If in doubt, consult with a physical therapist or medical professional before starting an exercise routine.

When should I see a doctor for shoulder blade pain?

You should see a doctor if your shoulder blade pain persists for more than a few weeks, if it’s severe, or if it’s accompanied by symptoms like numbness, tingling, or weakness. It’s also important to seek medical attention if the pain is the result of an injury.