The rhomboid muscles are in the upper back, between the shoulder blades and the spine. They stabilize the shoulder blades and facilitate arm and shoulder movements. Pain in this area, particularly when breathing, is a common occurrence that can cause considerable discomfort. This article explains common causes and what to do.
Understanding Rhomboid Pain When Breathing
Pain in the rhomboid region that intensifies with breathing often stems from musculoskeletal issues. Muscle strain or spasm is a frequent cause, resulting from poor posture, prolonged sitting, repetitive movements, or sudden, forceful actions. The expansion and contraction of the rib cage during respiration can then exacerbate this inflammation or tightness, causing increased pain.
Sometimes, rhomboid pain is referred from nearby structures. Issues within the thoracic spine, such as facet joint dysfunction, or problems with the ribs, like costochondritis or rib subluxation, can manifest as pain in the rhomboid area. This referred pain can mimic true rhomboid pain, becoming more pronounced with movements involving the chest and upper back. Such discomfort is typically described as a nagging, dull ache or pressure.
Breathing mechanics can also intensify existing rhomboid pain. Deep breaths, coughing, or sneezing require significant rib cage movement and engagement of surrounding muscles, including the rhomboids. This increased mechanical stress on strained or irritated muscles and adjacent structures can sharply increase pain, making even simple respiratory actions uncomfortable. The pain may also be accompanied by stiffness or tightness in the upper back.
Immediate Relief and Home Strategies
Several immediate steps can alleviate rhomboid pain at home. Resting affected muscles by reducing aggravating activities is a primary recommendation. Allowing muscles time to heal by avoiding strenuous movements aids recovery.
Applying heat or cold therapy can offer relief. For acute pain or inflammation, ice packs can reduce swelling when applied for about 20 minutes, several times daily, especially within the first few days. Heat therapy is effective for chronic muscle pain, stiffness, or spasms, promoting blood flow and muscle relaxation. Moist heat, such as warm damp towels or baths, may penetrate muscles more effectively.
Gentle stretching and movement can relieve muscle tension and improve flexibility. Simple exercises like shoulder rolls, trunk rotations, or cat-cow stretches can be performed within a pain-free range. Foam rolling the upper back can provide a massage-like effect, helping loosen tight muscles. Practicing good posture, especially during prolonged sitting, can reduce rhomboid strain by aligning the spine properly.
Over-the-counter (OTC) pain relievers can temporarily manage discomfort. Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen reduce both pain and inflammation. Acetaminophen can also alleviate pain, though it does not address inflammation. Always follow dosage instructions carefully.
When to Seek Medical Advice
While many cases of rhomboid pain when breathing can be managed with home care, certain signs indicate the need for professional medical evaluation. If pain persists for several days despite home treatment or worsens, consult a healthcare professional to rule out more serious underlying conditions.
Accompanying symptoms warrant immediate medical attention. These include fever, chills, shortness of breath, chest pain, dizziness, numbness, tingling, or weakness in the arms or hands. Pain radiating down the arm or significantly interfering with breathing, sleep, or daily activities also requires prompt assessment, as such symptoms could point to issues beyond simple muscle strain.
Pain that began after a fall, accident, or significant injury should always be evaluated by a medical professional to rule out conditions like fractures or severe muscle tears. This article provides general information and does not substitute for professional medical diagnosis or personalized treatment from a qualified healthcare provider.