Ever felt a sharp, nagging pain between your shoulder blades that just won’t go away? Whether you’re an office worker slouched over a desk, an athlete pushing limits, or someone dealing with chronic pain, upper back pain can be a frustrating roadblock in daily life. But here’s the thing—pain is not a lifestyle. You can take charge of your health and find relief with the right approach.
As a seasoned physical therapist, I’ve seen countless patients struggle with upper back pain, often searching for quick fixes that don’t last. In this guide, I’ll walk you through effective, research-backed treatments to help you not only relieve the pain but also prevent it from coming back.
What Causes Upper Back Pain Between the Shoulder Blades?
Understanding the root cause of upper back pain is the first step toward effective treatment. When exploring upper back pain causes, it’s essential to identify the most common culprits, which include:
1. Poor Posture
Slouching while sitting or standing for prolonged hours creates tension in the muscles between the shoulder blades, leading to stiffness and pain.
2. Muscle Strain & Overuse
Repetitive movements, heavy lifting, or sudden strain from activities like sports or workouts can result in muscle tightness and discomfort in the upper back.
3. Stress & Tension
Emotional stress often manifests physically, causing muscles in the upper back to tighten, leading to chronic pain.
4. Herniated or Bulging Discs
Though more common in the lower back, disc issues in the cervical spine can lead to nerve compression, radiating pain to the shoulder blades.
5. Joint Dysfunction
The thoracic spine and rib cage work together. Dysfunction in these joints can lead to restricted mobility and discomfort in the upper back, making it essential to understand upper back pain causes for effective relief.
6. Medical Conditions
Conditions such as arthritis, fibromyalgia, or myofascial pain syndrome can contribute to persistent upper back pain.
Main Areas You May Feel Pain In
1. Between the Shoulder Blades
Pain between the shoulder blades is common due to poor posture, muscle strain, or stress-related tension. Seeking the right upper back pain treatment can help alleviate discomfort and improve mobility.
2. Upper Thoracic Spine
Pain in this area can be caused by joint dysfunction, herniated discs, or prolonged bad posture.
3. Shoulder Joints & Neck
Pain radiating from the shoulders or neck to the upper back can indicate muscle imbalance or nerve compression.
4. Mid-Back & Rib Cage Area
Restricted movement in the thoracic spine can cause discomfort in the mid-back, sometimes extending to the ribs.
8 Ways to Alleviate Pain In Upper Back Between Shoulder Blades
1. Using a Massage Ball
A massage ball is an excellent tool for targeting muscle knots in the upper back. Place the ball between your shoulder blades and a wall, then gently roll over sore areas. This technique helps release tension and improve circulation.
2. Self-Massage Tool for Upper Back/Shoulders
A self-massage tool, like a trigger point cane or foam roller, allows you to apply pressure to tight spots in your upper back. This can help relieve stiffness and break up adhesions in the muscles.
3. Shoulder Blade Stretch
This stretch helps release tightness in the muscles between the shoulder blades. Cross one arm over your chest and use the opposite hand to gently pull it closer. Hold for 20-30 seconds on each side.
4. Upper Trapezius Stretch
Sit or stand upright. Place one hand behind your back and use the other hand to gently tilt your head to the opposite side. This stretch helps alleviate tension in the upper trapezius muscle.
5. Door Frame Stretch
Stand in a doorway and place your hands on either side of the frame at shoulder height. Gently step forward until you feel a stretch in your chest and upper back. This helps counteract the effects of poor posture.
6. Levator Scapulae Stretch
Tilt your head diagonally downward, as if looking at your armpit, while placing your hand on the back of your head for gentle pressure. This stretch helps relieve stiffness in the levator scapulae muscle, which connects the neck to the shoulder blades.
7. Scapular Retraction (Using Resistance Bands)
Hold a resistance band with both hands, keeping your arms straight. Pull the band apart and squeeze your shoulder blades together, then return to the starting position. This strengthens the muscles responsible for good posture.
8. Y & W Exercise (For Rhomboids and Lower Traps)
Lie face down on a mat or bench. Raise
your arms into a “Y” shape, then bring them down into a “W” shape by bending your elbows. This exercise strengthens the rhomboid and lower trapezius muscles, which support proper posture and spinal alignment.
How to Prevent Upper Back Pain in the Future?
1. Maintain Proper Ergonomics
Ensure your workspace is set up to support good posture. Use a chair with proper lumbar support, keep your screen at eye level, and take breaks to avoid prolonged sitting.
2. Stay Active
Regular movement and exercise help keep muscles strong and flexible. Incorporate activities like yoga, strength training, and stretching into your routine.
3. Manage Stress
Stress can contribute to muscle tension in the upper back. Practicing relaxation techniques such as deep breathing, mindfulness, or meditation, along with seeking Physical therapy in Southfield, can help keep stress levels in check and relieve tension.
4. Develop Stronger Core Muscles
A strong core helps stabilize the spine and reduces strain on the upper back. Focus on exercises that target the abdominals and lower back muscles.
5. Get Regular Check-Ups
If you experience recurring pain, seeing a physical therapist can help address underlying issues and prevent long-term discomfort.
When to Seek Professional Help?
If your upper back pain:
- Persists for more than two weeks
- Is accompanied by numbness or tingling
- Worsens at night
- Affects your daily activities
Then it’s time to consult a professional. Physical therapy in Southfield offers specialized treatment plans to help you regain mobility and live pain-free.
FAQs About Upper Back Pain
1. How can I prevent upper back pain from recurring?
Maintain good posture, do regular strengthening exercises, and stretch daily to keep your upper back muscles strong and flexible.
2. Can stress cause upper back pain?
Yes, stress often leads to muscle tension in the shoulders and back. Understanding upper back pain causes can help address the root issue, while incorporating stress management techniques like meditation and deep breathing can provide relief.
3. What’s the best sleeping position for upper back pain?
Sleeping on your back with a pillow under your knees helps maintain spinal alignment and reduce strain on the upper back.
4. How long does it take to recover from upper back pain?
It depends on the severity, but with proper upper back pain treatment, many people see improvement within a few weeks.
5. Will physical therapy completely cure my upper back pain?
Physical therapy can provide long-term relief by addressing the root causes, strengthening muscles, and improving posture.
