Shoulder or upper back pain can be a disruptive issue, often involving muscles. One frequently implicated area is the teres minor muscle. Understanding its function and common issues can help demystify the pain. This article explains why your teres minor might hurt, detailing its role, causes, and relief.
Understanding Your Teres Minor Muscle
The teres minor is a muscle positioned at the back of your shoulder blade. It forms a part of the rotator cuff, a group of four muscles that surround the shoulder joint.
This muscle originates from the lateral border of the scapula and inserts into the greater tubercle of the humerus, your upper arm bone.
The primary role of the teres minor is to assist in the external rotation of the arm, which involves rotating your arm away from your body. It also helps in adduction, drawing the arm towards the body.
Along with the other rotator cuff muscles, it plays an important role in stabilizing the humeral head within the shallow glenoid cavity of the shoulder joint, preventing dislocation during movement.
Common Causes of Teres Minor Pain
Pain in the teres minor muscle often arises from overuse and repetitive strain, especially in activities requiring repeated arm rotation or overhead movements. Occupations like painting, certain sports such as baseball or swimming, and even frequent reaching can lead to inflammation or strain in the muscle. This constant stress can cause microscopic tears or irritation.
Acute injuries are also a common source of teres minor pain, often stemming from sudden movements, falls, or direct trauma to the shoulder area. Losing balance and abruptly reaching out, or experiencing an impact such as in a vehicle accident, can overload the muscle, leading to immediate discomfort. Such incidents can cause sudden tears or strains within the muscle fibers.
Poor posture contributes to teres minor issues, particularly chronic slumping or a forward head posture. This can lead to a prolonged stretch of the teres minor, weakening the muscle over time. Sitting for extended periods, especially with rounded shoulders, places undue strain on this muscle, making it more susceptible to pain and injury.
Muscle imbalances can also cause the teres minor to compensate for weakness in surrounding shoulder muscles. The teres minor may become overworked, leading to strain and discomfort. This can contribute to shoulder instability and pain.
Sometimes, pain felt in the teres minor region can be referred pain, meaning the actual source of the discomfort is elsewhere in the body. Trigger points, which are localized knots of muscle, in neighboring muscles like the infraspinatus or subscapularis can project pain to the back of the shoulder or upper arm. Conditions like quadrangular space syndrome, involving compression of nerves or vessels near the teres minor, can also cause pain.
Recognizing Teres Minor Symptoms
Teres minor pain typically feels like a dull ache or a sharp pain in the back of the shoulder or upper arm, often felt deep beneath the rear deltoid muscle.
The pain may become more pronounced with specific arm movements, such as reaching behind your back or performing external rotation of the arm.
The affected area may also exhibit tenderness to the touch, particularly along the outer edge of the shoulder blade.
In addition to pain, individuals might experience weakness or stiffness in shoulder movements, making it difficult to lift or rotate the arm fully.
Occasionally, the pain might radiate slightly down the arm.
Self-Care Strategies for Relief
Immediate relief for teres minor pain often begins with rest. Limiting movements that cause pain allows the muscle time to recover and prevents further irritation. Continued use of an injured muscle can prolong healing and worsen symptoms.
Applying ice and heat therapy can manage symptoms. Ice application for 15-20 minutes, several times a day, helps during the first 48 hours to reduce inflammation and acute pain. After this initial period, or for chronic stiffness, heat therapy can help relax the muscle and improve blood flow.
Gentle stretching and strengthening exercises aid recovery and prevent recurrence once acute pain subsides. Simple stretches like a cross-body arm stretch or gentle pendulum swings can improve flexibility and range of motion in the shoulder. Perform these movements cautiously and within a pain-free range, possibly incorporating resistance band external rotations to gradually build shoulder stability.
Over-the-counter pain relievers, such as nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen, can temporarily alleviate pain and reduce inflammation. Topical creams or gels containing ingredients like menthol can provide localized relief. Maintaining good posture throughout the day reduces strain on the teres minor and supports overall shoulder health.
When to Consult a Professional
While many cases of teres minor pain improve with self-care, certain indicators suggest professional medical advice is needed. Consult a professional if:
The pain is severe, persistent, or doesn’t improve with home remedies within a few days.
Pain is accompanied by numbness, tingling, or significant weakness in the arm or hand.
You cannot move your arm or shoulder normally, or the joint appears deformed after an injury.
Pain results from a significant injury or trauma, such as a fall or direct impact.
Symptoms continually return despite self-care efforts.