How To Relieve Upper Back Pain Between Shoulder Blades

Are you experiencing persistent pain between your shoulder blades? This common condition can significantly impact your daily activities and quality of life. 

Metro Healthcare Partners offers comprehensive treatment for shoulder pain in Brooklyn, NY, that may help alleviate your discomfort. In this guide, Metro Healthcare Partners explains how to relieve upper back pain between shoulder blades.

What Causes Upper Back Pain Between the Shoulder Blades?

Approximately 15% to 35% of adults around the world suffer from upper back pain caused by everything from trauma and poor posture to various illnesses. 

Understanding the root cause of your upper back pain is crucial for effective treatment. Several factors can contribute to this type of discomfort:

• Poor posture: Extended periods of slouching or hunching over electronic devices can strain your upper back muscles and cause persistent pain.
• Muscle strains: Overuse, heavy lifting, or sudden movements can lead to muscle strains between the shoulder blades.
• Car accident injuries: Millions of people are injured in car accidents each year. Whiplash and other trauma from auto accidents commonly cause upper back and shoulder pain.
• Herniated discs: Spinal disc problems can press on nearby nerves, resulting in localized pain and possible numbness in the arms or hands.
• Osteoarthritis: About 528 million people worldwide suffer from osteoarthritis, and its prevalence continues to increase. This degenerative joint disease affects spinal discs, causing inflammation and stiffness between shoulder blades, especially during overhead movements.
• Myofascial pain syndrome: This chronic condition creates painful trigger points in muscles, causing pain between the shoulder blades.
• Heart conditions: Some cardiac issues may cause pain in the upper back, which could be accompanied by chest pain or shortness of breath.
• Scoliosis: This condition of spinal curvature can create uneven pressure on back muscles, leading to pain between the shoulder blades.

Diagnosing Upper Back Pain

A healthcare professional may conduct various assessments to determine the cause of your pain, including physical examinations, medical history reviews, and imaging tests when necessary. Early diagnosis can help prevent shoulder injuries from becoming chronic conditions.

Your Upper Back and Shoulder Pain Treatment Options

How to relieve upper back pain between shoulder blades depends on your underlying condition and other factors. Here are several proven methods that may help alleviate your discomfort:

Heat Therapy

Applying controlled heat to the affected area may help increase blood flow and reduce muscle tension. Heat therapy can be particularly effective when combined with other treatment methods. 

Consider these tips:

• Use a heating pad for 15 to 20 minutes at a time
• Try a warm shower or bath therapy
• Apply moist heat packs before stretching
• Consider alternating between heat and cold therapy
• Use heat therapy before physical activity to warm up muscles

Stretching Exercises

Regular stretching can significantly improve upper back flexibility and reduce pain between shoulder blades. 

Consider these beneficial stretches:

• Cat-cow stretches
• Shoulder blade squeezes
• Upper trapezius stretches
• Chest opening stretches
• Door frame stretches
• Child’s pose variations

A professional physical therapist can guide you through recommended stretches for your needs.

Massage Therapy

Professional intervention is often required when addressing how to relieve upper back pain between shoulder blades. Professional massage techniques can target specific muscle groups, potentially reducing pain and improving flexibility in your upper back region. Regular massage sessions may help:

• Release muscle tension and knots
• Improve circulation to affected areas
• Reduce stress-related muscle tightness
• Increase range of motion
• Promote faster recovery from muscle strain

Posture Correction

Learning proper posture techniques and implementing ergonomic improvements at work and home may help prevent recurring pain. 

Focus on these key areas:

• Maintain proper computer screen height and distance
• Use ergonomic chairs with adequate lumbar support
• Take regular breaks from sitting
• Practice conscious posture awareness
• Consider using posture-correcting devices or supports

Strengthening Exercises

Building core and upper back strength through targeted exercises helps support proper posture and prevent future pain. Include these exercises in your routine:

• Row variations
• Wall slides
• Bird dog exercises
• Shoulder blade retractions
• Upper back extensions
• Core stabilization exercises

When To Seek Professional Treatment for Shoulder Pain or Upper Back Discomfort

While some upper back pain may resolve with home care, certain symptoms require immediate medical attention. Understanding when to seek professional help can prevent complications and ensure proper treatment for potentially serious conditions.

Seek medical attention if you experience:

• Pain that persists for more than a week
• Severe pain that interferes with daily activities
• Numbness or tingling in your arms
• Pain accompanied by difficulty breathing
• Symptoms that worsen despite home care

Find Relief With Metro Healthcare Partners

Learning how to relieve upper back pain between shoulder blades requires a comprehensive approach to treatment. If you’re experiencing persistent pain or have recently suffered from common shoulder injuries after an accident, our experienced team is here to help. 

Our doctors accept most insurance plans, including workers’ compensation, no-fault, and PIP (personal injury protection). Same-day appointments may be available. 

Call Metro Healthcare Partners at (718) 568-5239 for specialized care in Brooklyn, NY.

FAQs

Get answers to common questions about upper back pain between shoulder blades and treatment options:

How Long Does Upper Back Pain Usually Last?

Acute upper back pain typically resolves with proper rest and home care within a few days to weeks. Meanwhile, recovery from chronic conditions or injuries may take longer and require professional treatment.

Can Poor Sleep Posture Cause Upper Back Pain?

Poor sleep posture places excess strain on your upper back muscles and spine throughout the night. Sleeping on an unsupportive mattress or using too many pillows can further aggravate the muscles between your shoulder blades.

What Exercise Equipment Is Best for Upper Back Pain?

Resistance bands and stability balls provide gentle, controlled resistance, which is ideal for strengthening upper back muscles. Light dumbbells can also be effective tools when used properly with guidance from a healthcare professional.

Will Trigger Point Therapy Help My Upper Back Pain?

Trigger point therapy helps release tight muscle knots that contribute to upper back pain between the shoulder blades. When performed regularly by a qualified practitioner, this targeted treatment can provide immediate relief and long-term benefits. If you need more guidance on how to relieve upper back pain between the shoulder blades, call our team.