Pain between the shoulder blades, also known as interscapular pain, is a common complaint. This discomfort can manifest as a persistent ache, sharp twinge, or burning sensation, sometimes impacting daily activities and overall well-being. Understanding its causes is important, as it helps guide appropriate treatment and management strategies.
Common Causes of Pain Between Shoulder Blades
Musculoskeletal issues are frequent contributors to discomfort between the shoulder blades. Poor posture, such as slouching or having rounded shoulders, especially during prolonged sitting, can strain the muscles and ligaments in the upper back. This continuous stress can lead to muscle strain or spasm in muscles like the rhomboids, trapezius, or erector spinae. Activities involving heavy lifting, repetitive movements, sudden awkward motions, or even sleeping in an unusual position can also cause these muscle strains.
Herniated or bulging discs can contribute to referred pain in this area. Degenerative changes like osteoarthritis or spondylosis in the thoracic spine are potential causes, particularly in older individuals. Improper movement of the shoulder blade itself, known as scapular dysfunction, can also lead to pain. Nerve compression or irritation, such as radiculopathy originating from the neck, can also cause pain that radiates to the region between the shoulder blades.
Workplace ergonomics play a significant role in the development of upper back pain. Poorly configured workstations, including incorrect computer monitor height or inadequate chair support, can force individuals into postures that strain the upper back. Prolonged sitting with poor posture is a major factor, leading to muscle fatigue and discomfort. The “tech neck” phenomenon, where individuals crane their necks forward while using devices, also places considerable strain on the upper back.
Psychological stress and tension can manifest as physical pain in the upper back and neck. When the body perceives stress, it triggers a “fight or flight” response, leading to muscle tension. This sustained muscle contraction, particularly in the shoulders and neck, can result in stiffness and aching between the shoulder blades. Overuse injuries from activities like sports, such as rowing or swimming, or occupations requiring repetitive arm movements, can also strain the muscles in this region.
When to Seek Medical Attention
While many instances of pain between the shoulder blades are due to muscle strain or poor posture, certain symptoms warrant prompt medical evaluation. Acute, severe, or rapidly worsening pain should always be a cause for concern. Pain that is excruciating or debilitating requires immediate attention.
It is important to seek medical help if the pain is accompanied by other specific symptoms:
Chest pain, shortness of breath, dizziness, or excessive sweating, which could indicate heart-related issues, such as angina or a myocardial infarction.
Abdominal pain, nausea, or vomiting, suggesting gastrointestinal problems, like gallbladder disease or pancreatitis, which can refer pain to the back.
Neurological involvement, including numbness, tingling, weakness, or loss of sensation in the arms, hands, or legs.
Difficulty walking, balance issues, or loss of bowel or bladder control, which may point to more significant spinal cord compression.
Fever, chills, night sweats, or unexplained weight loss, suggesting an underlying infection, inflammation, or systemic disease.
Pain that follows a significant trauma or injury, such as a fall or car accident.
Medical evaluation is also recommended if home remedies provide no relief after a few days, if the pain persists for several weeks without improvement, or if it worsens with activity or rest despite conservative measures. This information is not a substitute for professional medical advice; consult a healthcare professional for diagnosis and treatment.
Home Remedies and Self-Care Tips
For mild to moderate pain between the shoulder blades, several home remedies can provide temporary relief. Short periods of rest are often beneficial, allowing strained muscles to recover. However, avoiding prolonged inactivity is important, as being sedentary can sometimes worsen the pain.
Applying heat or cold therapy can help manage discomfort. Ice packs can reduce inflammation and numb the area, typically used for 15-20 minutes at a time with at least two hours between applications. Heat therapy, such as a heating pad or warm compress, helps relax tight muscles and improve blood circulation, also applied for 15-20 minutes at a time. Alternating between heat and cold can be effective, and a layer of fabric should always be placed between the skin and the heat or cold source.
Over-the-counter pain relievers can help reduce pain and inflammation. Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen are common options, as is acetaminophen.
Gentle stretching and movement can alleviate muscle tension and improve flexibility. Simple stretches include shoulder rolls, cat-cow stretches, and thoracic extensions, performed with slow, controlled movements. Self-massage techniques, using a foam roller or a tennis ball against a wall, can also help release muscle knots and tension.
Mindfulness and stress reduction techniques are beneficial, as psychological stress can contribute to muscle tension. Practices like deep breathing, meditation, or yoga can help manage stress and promote relaxation. Additionally, maintaining adequate hydration and a balanced diet supports overall muscle health and can reduce inflammation.
Preventing Recurrence
Implementing long-term strategies is crucial for preventing the recurrence of pain between the shoulder blades. Improving posture is a primary preventive measure, especially for those who spend extended periods sitting. Practicing good posture involves sitting with the back straight, shoulders relaxed, and feet flat on the floor.
Adjusting workplace ergonomics is also essential. This includes positioning the computer monitor at eye level, ensuring the chair provides adequate lumbar support, and keeping elbows bent at a 90-degree angle when typing. Regular breaks from prolonged sitting or repetitive tasks are important to prevent muscle fatigue and stiffness.
Regular exercise strengthens core muscles, the upper back, and shoulders, which helps support the spine and maintain proper alignment. Low-impact activities such as walking, swimming, or yoga are beneficial for improving flexibility and muscle strength. When lifting heavy objects, using proper techniques, such as bending at the hips and knees and keeping the object close to the body, reduces strain on the back.
Effective stress management techniques, including relaxation exercises and mindfulness, are important to prevent muscle tension from accumulating in the upper back. Ensuring adequate sleep with a supportive mattress and pillow can also contribute to spinal health and reduce muscle strain.