Pain Between Shoulder Blades: Causes and Remedies

Shoulder blade pain is also known as interscapular pain. It refers to physical discomfort, aching, and soreness around the shoulder blades. The space between the shoulder blades consists of multiple formations. Pain can derive from any of these structures, and treatment must understand where it comes from.

Some pains may disappear due to mild strains or tired muscles caused by working in front of a computer for long periods, heavy lifting, exercises, or poor posture. In these cases, the pain will dissipate and should not be a cause for concern.

However, some reasons could result from an injury, disorder, or severe health condition that requires medical intervention. It is vital to understand its underlying causes to remove the shoulder blade’s pain quickly. This article will explore the common causes, effective home remedies, and signs indicating it’s time to seek medical help.

Pain Between the Shoulder Blades
Pain Between the Shoulder Blades

Common Causes of Pain Between Shoulder Blades

Understanding the root cause of pain between your shoulder blades is essential for finding lasting relief. This type of pain can come from muscle tension, joint issues, or even a more serious health condition.

1. Poor Posture

Poor posture is one of the most common causes of pain between the shoulder blades. Slumping forward at a desk, looking down at a phone, or spending extended time in a hunched position can strain the upper back and shoulder muscles. Poor posture, over time, weakens and shortens certain muscles, leading to imbalances that can cause discomfort.

To alleviate pain from poor posture, try focusing on sitting up straight with your shoulders relaxed and taking frequent breaks to stretch.

2. Muscle Strain or Overuse

Muscle strain or overuse is a frequent cause of pain between the shoulder blades. This can happen from lifting heavy objects, exercising without proper form, or even engaging in repetitive motions like typing. Strained muscles become inflamed, leading to pain that ranges from mild soreness to intense aching.

If you suspect muscle strain is the cause, rest and gentle stretching can be beneficial, along with applying ice and heat to manage inflammation and promote healing.

3. Stress and Tension

Stress doesn’t just affect your mind—it also impacts your body. Many people tend to carry stress in their shoulders and upper back, leading to tight muscles and pain between the shoulder blades. When we’re stressed, our muscles contract and hold tension, which can manifest as soreness and tightness in the upper back area.

Deep breathing, mindfulness, and other stress management techniques help relieve pain related to tension.

4. Poor Ergonomics

If you spend a lot of time at a desk or computer, poor ergonomics can contribute to pain between your shoulder blades. An unsupportive chair, a low screen, or an awkward keyboard angle can strain the muscles in the upper back and shoulders. Adjusting your workspace to encourage good posture can make a significant difference in reducing pain.

5. Gallbladder Disease

Gallbladder issues, such as gallstones or gallbladder inflammation, may cause pain that radiates between the shoulder blades, particularly after consuming fatty foods. This pain often feels sharp and is usually accompanied by digestive symptoms, such as nausea, bloating, or pain in the right side of the abdomen.

If you suspect your shoulder blade pain may be related to gallbladder disease, see a healthcare provider for an evaluation.

Natural Remedies For Heartburn During Pregnancy
Natural Remedies For Heartburn During Pregnancy

6. Heart Conditions

In rare cases, pain between the shoulder blades can signal a heart condition, especially in women. Heart pain doesn’t always present as chest pain; it can also radiate to the back or shoulder blades.

This type of pain is often accompanied by symptoms such as chest tightness, shortness of breath, nausea, and lightheadedness.

If you have these symptoms, especially if they come on suddenly, seek medical attention immediately, as this could be a sign of a heart attack.

7. Acid Reflux or GERD

Acid reflux or gastroesophageal reflux disease (GERD) can cause a burning sensation between the shoulder blades, especially after eating or when lying down. This pain occurs when stomach acid flows back up into the esophagus, irritating the lining. This can cause a feeling of tightness or discomfort in the upper back.

Dietary changes and medications can often relieve GERD-related pain between the shoulder blades.

8. Herniated Disc

A herniated or bulging disc in the cervical (neck) or thoracic (upper back) spine can compress nearby nerves, leading to pain that radiates between the shoulder blades. This pain may feel sharp and is often accompanied by tingling, numbness, or weakness in the arms.

If you suspect a herniated disc, a healthcare provider may recommend physical therapy, medications, or even surgery in severe cases.

9. Scoliosis and Spinal Curvature

Scoliosis, or abnormal curvature of the spine, can lead to uneven tension in the muscles of the upper back, causing pain between the shoulder blades. The pain may be mild to severe, depending on the degree of the spinal curvature.

Treatment for scoliosis varies depending on the severity but can include physical therapy, bracing, and sometimes surgery.

10. Shingles

Shingles, caused by the varicella-zoster virus (the same virus responsible for chickenpox), can lead to sharp, burning pain that may affect the area between the shoulder blades. This pain typically occurs before a rash appears along the nerve pathways affected by the virus.

Early treatment with antiviral medications can reduce the severity and duration of shingles.

Neck Shoulder and Arm Pain
Neck Shoulder and Arm Pain

10 Remedies for Pain Between Shoulder Blades

Here are ten tried-and-true remedies to help ease pain between the shoulder blades.

1. Practice Good Posture

One of the leading causes of pain between the shoulder blades is poor posture. Spending hours hunched over a computer or looking down at your phone puts strain on your upper back muscles, causing soreness and stiffness.

To correct your posture:

  • Sit upright with your back straight, shoulders relaxed, and feet flat on the floor.
  • Adjust your desk so your screen is at eye level and your elbows are at a 90-degree angle.
  • Take breaks every hour to stretch and move around, relieving tension from sitting too long in one position.

Good posture supports spinal alignment and reduces muscle strain, offering long-term relief from shoulder blade pain.

2. Try Heat Therapy

Heat is a great way to relax tight muscles and soothe soreness between the shoulder blades. A warm compress or heating pad can help to ease the pain and increase blood flow to the area, which promotes healing.

To use heat therapy effectively:

  • Place a heating pad or hot water bottle between your shoulder blades.
  • Apply for 15–20 minutes at a time; this can be repeated several times a day if needed.
  • Make sure to use a moderate heat setting to avoid burns.

Heat therapy is especially helpful for pain caused by muscle tension, stress, or a minor strain.

3. Use Ice for Inflammation

While heat is great for muscle tension, ice works well if your pain is due to inflammation, like a pulled muscle or a recent strain. Ice reduces swelling, numbs the area, and can ease sharp or acute pain.

To try ice therapy:

  • Wrap an ice pack or a bag of frozen vegetables in a thin cloth.
  • Place it between your shoulder blades for 10–15 minutes at a time.
  • Alternate between ice and heat if you’re not sure which is more effective.

Avoid applying ice directly to the skin, as this can lead to frostbite.

Stretches for lower back pain
Stretches for lower back pain

4. Gentle Stretching

Simple stretches can prevent and treat shoulder blade pain.

Method 1: Start in a seated position in a chair. Place your hands behind your head. Lean your upper back over the back of the chair to stretch your upper back as if you are hurting after waking up. Hold this position for 15 seconds and relax. Perform five repetitions.

Method 2: To stretch the pectoralis minor, get on all fours next to a knee-high object. Gently bend your arm to 90 degrees, placing it on top. Exhale and twist gently, pressing your shoulder of that arm to the other hand. Repeat this stretch with your other arm.

Method 3: You can perform the child’s pose to release tightened rhomboids. Start by kneeling on the floor. Keep your knees hip-width apart and your toes together. Sit on your heels and gently lean your upper body forward.

Your upper body should be on top of your thighs as you place your forehead on the ground. Stretch your arms over your head and rest your palms on the floor. Hold this position for 1 minute and release slowly. Perform three repetitions.

5. Massage Therapy

A massage can work wonders for pain between the shoulder blades, as it helps to reduce muscle tension, improve circulation, and release knots. You can try self-massage techniques or, if possible, see a professional massage therapist.

To massage the area yourself:

  • Use a tennis ball or massage ball: Stand against a wall, place the ball between your back and the wall, and slowly roll it along the sore areas.
  • Try gentle kneading with your fingers or use a foam roller on the upper back for relief.

A professional massage therapist can target muscle groups around the shoulder blades for deeper relief, particularly if the pain has been lingering.

6. Adjust Your Workspace Ergonomics

An ergonomic workstation setup can make a huge difference in preventing pain between the shoulder blades. If you spend a lot of time at a desk, small adjustments can prevent strain on your upper back and shoulders.

For an ergonomic desk setup:

  • Set your monitor at eye level to avoid slouching or craning your neck.
  • Keep your feet flat on the floor and your back supported.
  • Position your keyboard and mouse so your elbows are at a 90-degree angle.

Investing in a supportive chair or a standing desk can also reduce upper back pain and improve overall comfort while you work.

7. Try Foam Rolling

Foam rolling is an effective way to relieve muscle tension between the shoulder blades. It helps release tightness in the upper back, improve circulation, and prevent recurring pain.

Here’s how to use a foam roller for shoulder blade pain:

  • Lie down on the floor with the foam roller positioned horizontally under your upper back.
  • Slowly roll up and down the foam roller, keeping the movement controlled.
  • Avoid rolling directly on your spine; focus on the muscles around the shoulder blades.

Using a foam roller a few times a week can be a great addition to your routine for easing back pain and keeping your upper back muscles relaxed.

Calf stretches
Calf stretches

8. Strengthen Your Upper Back and Core Muscles

Weak back and core muscles can lead to poor posture, which is a major contributor to pain between the shoulder blades. Incorporating strengthening exercises into your routine helps support the spine, improve posture, and reduce strain on your upper back muscles.

A few simple exercises to try include:

  • Rows: Use a resistance band or light weights to strengthen your upper back by pulling your arms toward your chest while keeping your elbows close to your body.
  • Planks: Strengthen your core, which provides stability and support for your upper body.
  • Shoulder Blade Squeezes: Squeeze your shoulder blades together and hold, which strengthens the muscles between them.

Consistent strengthening exercises can help reduce muscle tension and prevent future pain.

9. Practice Deep Breathing and Relaxation Techniques

Stress and tension can lead to muscle tightness, especially in the upper back and shoulders. Deep breathing exercises and relaxation techniques can help relax the body, ease tension, and reduce pain.

To practice deep breathing:

  • Sit comfortably, close your eyes, and inhale deeply through your nose for a count of four.
  • Hold for a few seconds, then exhale slowly through your mouth.
  • Repeat this for a few minutes to relax your body and mind.

Adding relaxation exercises like deep breathing, meditation, or yoga into your daily routine can help alleviate pain associated with stress and promote a calm, relaxed state.

10. Anti-Inflammatory Diet

An anti-inflammatory diet can play a role in reducing chronic muscle and joint pain. Including foods that reduce inflammation helps your body recover faster and can relieve discomfort in muscles and joints, including the area between your shoulder blades.

Some anti-inflammatory foods include:

  • Fatty fish like salmon, mackerel, and sardines, are rich in omega-3 fatty acids.
  • Leafy greens like spinach and kale, provide antioxidants that help reduce inflammation.
  • Nuts and seeds, especially almonds and walnuts. It offers healthy fats that are beneficial for joint and muscle health.

Avoiding processed foods, added sugars, and excess alcohol can also help lower inflammation and provide more long-term relief from pain.

Pain Under the Right Shoulder Blade
Pain Under the Right Shoulder Blade

Preventing Pain Between Shoulder Blades: Practical Tips

Prevention is key to avoiding recurring pain between the shoulder blades. Here are some helpful tips:

  • Stay Active: Regular physical activity strengthens muscles, supports flexibility, and prevents tension buildup.
  • Take Frequent Breaks: If you work at a desk, take short breaks every hour to stand up, stretch, and walk around.
  • Avoid Heavy Lifting: When lifting, use proper form, keeping your back straight and avoiding twisting movements.
  • Use Supportive Footwear: Wearing supportive shoes can impact your posture and help alleviate upper back pain, especially if you’re on your feet for extended periods.
  • Hydrate and Eat Well: Staying hydrated and eating a balanced diet provides essential nutrients that support muscle function and prevent cramping.

When to See a Doctor?

While pain between the shoulder blades is often due to muscle tension or strain, there are times when it’s best to consult a healthcare provider. See a doctor if:

  • The pain is persistent or worsening despite home remedies.
  • Pain is accompanied by symptoms like chest pain, shortness of breath, or nausea, which could indicate a heart problem.
  • You experience digestive symptoms like nausea or bloating along with the pain, as this may signal a gallbladder issue.
  • You feel numbness, tingling, or weakness in your arms, as these symptoms can suggest nerve involvement.

Seeking medical advice is especially important if you have any risk factors for heart disease, such as high blood pressure, high cholesterol, or a family history of cardiovascular issues.