How To Relieve Shoulder Blade Pain
Shoulder blade pain can be annoying, persistent, and sometimes severe. But that doesn’t mean you have to resort to
heavy medication or surgery for relief. There are plenty of natural methods and treatments you can use to soothe this type of pain without the risks associated with drugs or invasive procedures.
Apply Heat or Cold Therapy.
Heat or cold therapy may help reduce pain and swelling in your shoulder blades. Try applying a heating pad, hot water bottle, or warm wet cloth to the affected area for 30 minutes to an hour. Alternatively, apply an ice pack to the area for 15-20 minutes at a time several times a day. You can switch between the two types of therapy as needed to find what works best for you.
Perform Gentle Stretches and Exercises.
While it’s important to take breaks from strenuous activities, continuing gentle exercise can help loosen stiff muscles, improve your range of motion, and reduce shoulder blade pain. Simple stretching exercises that focus on lengthening the muscles in your back and neck will help realign the shoulder blades and ease discomfort. It is also important to keep your chest muscles stretched. You can try gentle strengthening exercises such as rows or reverse flies to give your scapula the support they need and improve poor posture.
Try Cupping Therapy.
Cupping therapy is an ancient form of alternative therapy in which a practitioner will place special cups on your skin to create suction. This helps increase blood flow and relax tense muscles, providing temporary relief from shoulder pain. It’s believed that loosening the muscle tissue can encourage healing and improve flexibility and range of motion. Cupping therapy can be done as a stand-alone holistic treatment for shoulder pain or incorporated into other massage sessions for maximum benefit.
Use a Herbal Paste to Reduce Inflammation.
Herbal pastes are an alternative remedy for shoulder blade pain because they can reduce inflammation, helping to reduce associated aches and pains. The paste is usually made from herbs such as turmeric, ginger, garlic, and camphor which are known for their anti-inflammatory properties. To make your own herbal paste, mix all the ingredients together with a little bit of coconut oil and apply it to the affected areas. Leave it on for around 15 minutes before rinsing it off with lukewarm water.
Use Essential Oils For Relaxation and Shoulder Blade Pain Relief.
Essential oils are another great natural remedy for relieving shoulder blade pain. Lower back pain, tension
headaches and other sources of discomfort can often lead to tightness and discomfort in the shoulders. Use essential oils such as lavender to reduce stress, relax muscles and soothe tense areas. Add a few drops of oil to jojoba or coconut oil, then apply it to the affected area with a gentle massage. Relaxation is key for an overall reduction in pain and inflammation in your body. The most effective essential oil for pain relief is likely to be a combination of different oils. Some of the most popular essential oils for pain between the shoulder blades include Peppermint, Eucalyptus, Clove, and Marjoram. Peppermint is known to help reduce muscle tension, Eucalyptus is known to help reduce inflammation, Clove is known to be a natural anesthetic, and Marjoram is known to help improve circulation. Together, these oils can help relieve pain under the shoulder blade. [How Essential Oils Can Help Gout]
Massage Can Help Upper Back and Shoulder Blade Pain
Massage can help with pain around the shoulder blades. Deep tissue massage works to relax the tight muscles and increase blood flow to the area. The massage therapist will use their fingers, knuckles, or elbows to apply pressure to the affected area, helping to relieve tension and reduce inflammation in the muscles. Regular massage sessions can help restore mobility and reduce pain, allowing the body to heal itself naturally. Tight muscles can lead to referred pain around your shoulder blades. Prevention is key. Get a regular massage so you fix what is causing the pain before it starts. You can also perform self-massage by applying pressure to the sore area with a lacrosse ball. [Benefits of deep tissue massage]
Rest your upper back from activity
If your agony intensifies when you do certain motions or activities, such as housework or workouts, rest for a time period or two. Taking a break from physical movement may help ease your discomfort and stop overuse. Nonetheless, don’t remain inactive for too long or completely. Lots of individuals say that leading a sedentary lifestyle can make upper back discomfort even worse. Spending too much time in the same posture, such as being seated at a desk, can also heighten the symptoms. Attempt to take regular breaks and switch up your position to give yourself a “restart” before resuming sitting.
Why does it hurt between my shoulder blades?
Shoulder blade pain is a common issue for many people, and can range from mild discomfort to severe pain. Pain between shoulder blades is usually caused by issues with the shoulder joint, such as inflammation, muscle strain, or bursitis. Other causes of shoulder blade pain include poor posture, overuse of shoulder muscles, age-related wear and tear, shoulder blade trauma, and a herniated disc in the spine. [More causes of shoulder blade pain]
The best way to relieve shoulder blade pain is to identify the underlying cause and address it accordingly. Depending on the severity of your shoulder blade pain, you may need to seek medical advice from a professional. For mild shoulder blade pain relief, home treatments can often be effective. Exercises such as shoulder blade squeezes, shoulder blade protractions and retractions, shoulder rolls, and arm circles can help to reduce tension in the shoulder muscles and provide pain relief. Additionally, stretching can improve flexibility around the shoulder joint. Alternating between heat and cold therapy may also help with shoulder blade pain relief. If shoulder blade pain persists, it’s important to consult with a doctor to ensure proper shoulder joint health.
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