Understanding Pain Between the Shoulder Blades
That spot between your shoulder blades has a real talent for ruining your day. It flares up while you’re driving, creeps in around 2pm at your desk, and settles in right where you can’t reach it — like it’s paying rent back there.
Here’s the good news: most of the time, that burning, nagging pain between the shoulder blades is muscular. Usually it’s your rhomboids — the muscles running between your spine and shoulder blade — throwing a fit after too many hours hunched over a screen, a phone, or a steering wheel. And muscular pain is the kind we can actually do something about, sometimes in a single session.
I say “most of the time” on purpose, though. Every so often, pain in this spot is your body waving a flag about something more serious, and it’s worth knowing the difference. So below, I’ll walk you through what’s usually going on, how to get relief at home, and the handful of symptoms that mean it’s time to call your doctor instead of booking a massage.
Understanding Pain Between the Shoulder Blades
There’s actually a name for this: interscapular pain — “inter” meaning between, “scapular” meaning your shoulder blades. Fancy term, annoying problem.
The reason this exact spot gets so cranky comes down to geography. The muscles back there spend all day holding you upright while your arms reach forward to do basically everything — type, drive, scroll, cook, carry groceries, hold a kid. They’re always working and almost never stretched in the other direction. So they knot up, get tender, and start sending that deep, burning ache that’s impossible to pin down and even harder to reach.
Most of the time, the muscle behind it is one called the rhomboid. Let’s get to know it.
The Muscle Behind the Pain: The Rhomboids
The rhomboid muscles adduct (move toward the midline), elevate the scapula, and stabilize it in the retracted position. They are active in both forward and backward arm swings when walking, and if the rhomboids have trigger points, you will experience shoulder blade pain.
The rhomboids are less likely to develop trigger points than other shoulder girdle muscles, such as the levator scapula, supraspinatus, and trapezius.
Symptoms of Rhomboid Trigger Points
If you do have rhomboid trigger points, symptoms include superficial aching shoulder pain at rest that doesn’t seem to get worse with any movement. The rhomboid muscle causes referred pain underneath the shoulder blade. You won’t feel too much pain in the actual shoulder joint. You will likely have pain between the shoulder blade and spine, sometimes even severe shoulder blade pain.
If you are feeling pain in your upper arm bone area, this is likely caused by a different muscle. It is not uncommon for multiple muscles to have trigger points at once.
What Are The Possible Causes of Pain Under the Shoulder Blades?
Many things can cause pain under the shoulder blade. You can get trigger points in the rhomboids by being in a sustained stretch position, the round-shouldered posture caused by tight pectoralis muscles. Repetitive activities, like lifting weights, vacuuming, or scrubbing the bathtub, also cause pain near your shoulder blade.
If you hear snapping and crunching noises during the movement of the scapula, it may be because of trigger points in the interscapular area. [If you think its frozen shoulder, read this]
How to Relieve Pain Between the Shoulder Blades
Let’s start with the thing causing it. That round-shouldered, rolled-forward posture — shoulders creeping toward your ears, chest collapsing in — is usually the real culprit. The fix isn’t just “sit up straight” (nobody’s ever held that for more than four minutes). It’s actually two jobs: opening up the tight pectoral muscles pulling you forward, and waking up the rhomboids and trapezius that are supposed to hold you back. Do one without the other and you’ll be right back here next week.
A few things that genuinely help at home:
- Set a timer for every 20–30 minutes. Stand up, roll your shoulders back, take ten seconds. Your muscles need blood flow, and sitting still is their least favorite thing. This one’s free and almost annoyingly effective.
- Check your chair. If it pushes your shoulders forward, it’s working against you all day. A lumbar pillow that supports your lower back lets your upper back stop overcompensating.
- Grab a tennis or lacrosse ball. Put it on the floor, lie back, and let it rest right on the tender spot between your shoulder blade and spine (there’s a video below showing exactly how). Breathe and hold the pressure for up to a minute until the spot starts to release. When you stand up, that area should feel noticeably lighter. If you want more on this, here are 7 tips for shoulder blade pain to work through.
- Stretch — but only when it’s the right kind of tight. The rhomboid stretches in the video help most when the muscle is stuck short — think waking up after sleeping curled on one side. If it’s already overstretched and achy from hunching forward, more stretching can make it grumpier, not better.
Here’s the honest part: a ball on the floor can only reach so far. It can’t tell a knotted rhomboid from a cranky trapezius from a trigger point that’s actually referring pain from somewhere else entirely — and that’s usually why the spot keeps coming back no matter how many YouTube stretches you try. That’s the line where hands-on work earns its keep. A therapist can find the muscle that’s actually driving it, work it directly, and often get you relief in one session that you’ve been chasing for weeks on your own. When you’re ready for that, book online or call us at 614-604-6358.
Incorporating natural remedies and supplements for shoulder blade pain relief
In addition to physical therapies, incorporating natural remedies and supplements can also be an effective way to alleviate burning pain in the shoulder blade. These holistic approaches can help address the underlying causes of the discomfort and provide a more comprehensive solution.
One natural remedy that has gained attention for its anti-inflammatory properties is turmeric. The active compound in turmeric, curcumin, has been shown to have potent anti-inflammatory effects, which can help reduce the inflammation and irritation that may be contributing to the burning pain in the shoulder blade. You can incorporate turmeric into your diet by adding it to your meals or use quality turmeric supplements.
Another natural option is the use of essential oils. Certain essential oils, such as peppermint, eucalyptus, and lavender, have been found to possess analgesic (pain-relieving) and anti-inflammatory properties. These oils can be diluted and applied topically to the shoulder blade area, or you can add a few drops to a warm bath or diffuser to enjoy the soothing benefits.
Supplements like omega-3 fatty acids, found in fish oil or krill oil, can also be beneficial for reducing inflammation and promoting joint and muscle health. Additionally, herbs like ginger, boswellia, and devil’s claw have been traditionally used to address joint and muscle pain, and may provide relief for burning shoulder blade pain.
When incorporating natural remedies and supplements, it’s important to consult with a healthcare professional, especially if you have any underlying medical conditions or are taking medication, to ensure safety and efficacy.
Alternative Causes of Pain Under Your Shoulder Blade
Here is a list of possible reasons you could have upper back or shoulder pain:
Bulging or Disc Herniation
Disc herniation occurs when the soft center of a spinal disc pushes through a crack in the tougher exterior casing. This can irritate nearby nerves, leading to pain radiating to other body parts, including the area between the shoulder blades. Disc herniation in the thoracic or cervical spine is more likely to cause upper back problems.
Spinal Misalignment
Another possible reason for pain in this area is misalignment of the spine. This condition may arise due to several factors, such as:
- Sustaining an injury from incidents like falls or vehicular collisions
- Maintaining poor posture
- Sleeping in a position that doesn’t support the spine properly
- Performing repetitive movements
This type of misalignment can lead to pain in the area between the shoulder blades or in the neck.
Arthritis
Arthritis refers to the swelling and tenderness of one or more of your joints. Intrascapular pain usually refers to osteoarthritis of the thoracic spine. As the cartilage wears down, bones can rub against each other, causing pain and stiffness in the back.
Fibromyalgia
A disorder characterized by widespread musculoskeletal pain, fibromyalgia can lead to tenderness and pain in the upper back area. Its exact cause remains unknown, but it’s believed to involve various genetic and environmental factors.
Shingles
Caused by the same virus responsible for chickenpox, shingles can lead to a painful rash that often appears as a single stripe wrapping around the body’s left or right side. The pain can sometimes cause a burning sensation in the upper back.
Acid Reflux
Acid reflux, or gastroesophageal reflux disease (GERD), occurs when stomach acid frequently flows back into the esophagus. This can lead to a burning sensation in the chest and, occasionally, pain near the shoulder blades.
Nerve Compression
Compression or a pinched nerve, often due to herniated spinal discs or bone spurs, can cause pain in the upper back.
Gall Bladder Infection
Gallstones or inflammation of the gall bladder can sometimes cause pain that is felt between the shoulder blades or under the right shoulder.
Heart Attack
While chest pain is the most common symptom of a heart attack, some people may experience pain in the back shoulder blade area, especially women.
Thoracic Aorta Rupture
This heart condition refers to a tear or rupture in the aorta, the main vessel supplying blood to the body. It can lead to severe internal bleeding and is often caused by traumatic injuries.
Pulmonary Embolism
A blockage in one of the pulmonary arteries in the lungs, usually due to blood clots, can result in chest pain that may also be felt between the shoulder blades.
Shoulder Joint Bone Spurs
Bone spurs are bony projections that develop along bone edges, often in joints. If they form in or around the shoulder joint, they can cause pain in the shoulder region, which might radiate toward the scapula.
Aortic Dissection
A serious condition where the large blood vessel branching off the heart tears. This can cause sharp or burning pain down into the shoulder and requires immediate medical attention.
Compression Fractures
A fracture of the scapula may cause pain in the shoulder blade region
When To See A Doctor
As we see from our list above, some causes of shoulder pain may be serious, even deadly. If severe pain persists and interferes with mobility or regular activities, seek professional medical advice.
If you experience any of the following symptoms and a burning sensation between shoulder blades, you should visit a doctor immediately.
- Dizziness and lightheadedness
- Shortness of breath
- Sweating
- Fever
- Swelling or redness of the legs and feet
- Coughing
- Rapid heartbeat
- Impaired vision
- Paralysis
- Loss of consciousness
- Trouble speaking
Shoulder pain can be a debilitating and frustrating experience, ranging from sharp and acute pain behind the left shoulder blade to tightness between the shoulder blades to chronic pain. The cause of the pain can be linked to both the thoracic and cervical spine and can include poor posture, muscle tension, structural changes, and strain.
Shoulder pain treatment can include physical therapy, massage, chiropractic adjustments, and lifestyle changes. If the pain is persistent or severe, it is important to seek medical attention, as the cause may need to be evaluated and diagnosed.
Prevention and Maintenance For Shoulder Blade Pain
Understanding the causes and treatments of shoulder blade pain is essential, but preventing the pain or its recurrence is equally crucial. Here are some preventive measures and daily habits you can adopt:
- Ergonomics at Work: Ensure your workspace is ergonomic. Your computer screen should be at eye level, and your keyboard and mouse should be positioned so your elbows are at a 90-degree angle. This can prevent strain on your upper back and provide some pain relief.
- Regular Exercise: Engage in exercises that target and strengthen the upper back, shoulders, and core. This includes activities like rowing, swimming, and specific weight-training exercises.
- Posture Awareness: Be conscious of your posture throughout the day. Consider practicing yoga or Pilates, which emphasize alignment and balance.
- Stretching Routine: Incorporate daily stretching into your routine. Upper back stretches can relax tight muscles and improve flexibility, reducing the risk of strain.
- Healthy Weight: Maintaining a healthy weight reduces the strain on your muscles and spine, decreasing the risk of pain around the shoulder blades.
- Stay Hydrated: Muscles need water to function optimally. Ensure you drink enough water throughout the day to keep muscle cramps and stiffness at bay.
- Wear Supportive Footwear: Believe it or not, your shoes can impact your upper back and shoulder. Supportive footwear can promote proper alignment and may help relieve strain.
- Regular Check-ups: Schedule regular check-ups with a physical therapist or chiropractor, especially if you’ve had previous episodes of left or right shoulder blade pain. They can provide guidance on preventive exercises and pain management.
By implementing these strategies, you can not only tackle the pain you’re currently experiencing but also reduce the chances of future episodes.
Your physician is instrumental in pinpointing the cause of your shoulder blade discomfort and guiding you toward the best treatment options. Before consulting a physical therapist, we recommend scheduling a massage therapy session with our seasoned massage therapists at Body Ache Escape Massage Center. At times, a single massage session can make the interscapular pain vanish. For scheduling, you can either book online or call us at 614-604-6358.
Some other articles about shoulder and back pain.
Sharp Pain in Your Shoulder Muscles
How To Fix Muscular Chest Pain
