Back pain between the shoulder blades can be a frustrating and sometimes debilitating experience. Whether the discomfort stems from a temporary strain or an ongoing condition, understanding the causes, available treatments, and preventative measures can empower you to manage or avoid this type of pain. There are several at-home remedies you can try to alleviate the pain. However, you should see an orthopedist if the pain is severe and limiting your activity, lasting over a week, accompanied by numbness or tingling in the arms, and it worsens over time or occurs after a significant injury.
Common Causes of Pain Between the Shoulder Blades
Muscle Strain: One of the leading causes of back pain between the shoulder blades, a muscle strain often occurs from overuse, heavy lifting, or sudden movements. When muscles in the upper back become overextended or fatigued, it can result in sharp or aching back pain between the shoulder blades.
Poor Posture: Consistently poor posture can place unnecessary strain on the upper back, contributing to discomfort. Sitting hunched over a desk or leaning forward can misalign the spine and lead to back pain in the upper back between shoulder blades.
Arthritis: Conditions like osteoarthritis may impact the spine, causing inflammation and discomfort in the back, especially between the shoulder blades. Arthritis-related pain often feels like a dull ache that can worsen with activity or certain movements.
Other Contributing Factors: Herniated discs, spinal misalignment, or certain conditions like scoliosis can also lead to upper back pain between shoulder blades. Lifestyle factors such as carrying heavy bags, obesity, or sedentary habits may exacerbate the pain.
Treatment Options for Back Pain Between the Shoulder Blades
At-Home Remedies
- Stretching and Strengthening Exercises: Targeted exercises can relieve upper back pain between the shoulder blades by improving flexibility and strengthening the muscles. Gentle stretching exercises, such as shoulder blade squeezes, can loosen tight muscles, while strengthening exercises like rows can enhance stability and reduce strain.
- Heat and Cold Therapy: Applying a cold pack to the affected area can reduce inflammation and numb acute pain, while heat therapy, like a warm compress, can help relax tense muscles and relieve aching back pain between shoulder blades.
- Massage and Foam Rolling: A gentle massage or using a foam roller on the upper back can ease muscle tension. This approach can provide significant relief, especially if the pain stems from muscle strain or postural issues.
- Over-the-Counter Pain Relievers: Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can alleviate pain and inflammation temporarily. However, they should only be used under proper guidance and not as a long-term solution.
Medical Interventions
- Physical Therapy: For persistent or severe pain, physical therapy may be necessary. Physical therapists design tailored exercises to strengthen and realign the back, helping patients achieve long-term relief and preventing future pain.
- Injections: In cases where conservative treatments are not effective, an orthopedist may recommend a spinal injection. These injections are part of a comprehensive treatment plan and are used to diagnose the source of pain (diagnostic) or used as a treatment to help alleviate pain (therapeutic).
- Surgical Options: Though rare, surgery might be considered if other treatments fail to relieve chronic pain, especially if it is due to a structural issue like a herniated disc.
Preventing Upper Back Pain Between Shoulder Blades
- Maintain Good Posture: Developing and maintaining good posture can significantly reduce the risk of back pain. When sitting, keep your back straight, shoulders relaxed, and feet flat on the floor. Investing in ergonomic furniture for your workspace can also be beneficial.
- Stay Active: Regular exercise keeps your back muscles strong and flexible, reducing the likelihood of strain. Activities like swimming, walking, and yoga can all support upper back health and relieve upper back pain between shoulder blades.
- Lift Properly: If lifting is part of your daily routine, ensure you are using the correct form by bending at the knees rather than at the waist and avoid twisting your body while lifting. Proper lifting technique minimizes the risk of strain and back pain.
- Take Breaks: Long hours of sitting can put a strain on your back. Taking breaks every 30 minutes to stand, stretch, and walk around can help maintain muscle flexibility and prevent discomfort.
Back Pain Assessment Checklist
If you are experiencing ongoing or aching back pain between the shoulder blades, early diagnosis and treatment can prevent complications and ensure a quicker recovery. Complete this simple self-assessment to see if it is time to see an orthopedic back and spine specialist.
At EmergeOrtho-Blue Ridge Region, our board-certified back, spine, and pain management specialists can accurately assess your condition and recommend the best course of treatment. Do not wait—schedule an appointment today to get the care you need for a full recovery.
