Experiencing upper back pain between shoulder blades but don’t know how to get relief from? Don’t worry you are not alone! This condition is becoming more and more common due to the increasing use of smartphones, laptops and tablets. Using smart devices in a constantly bad posture results in tightness and pain between your shoulder blades. This pain can be described as dull ache, sharp twinge or burning sensation right below the nape of your neck. Today we’ll tell you about how you can get effective relief from this upper back pain, what are its symptoms and what are the causes behind it. At ProMeds UK we are trying to bridge the gap between your pain conditions and reliable relief for it. We are making expert-backed health information accessible to help you understand your pain first and then choose the right solution.
What is Interscapular Pain and its Symptoms?
Upper back pain between the shoulder blades is discomfort that causes constant, nagging ache in your interscapular region. It is also called interscapular pain sometimes. You might feel Intense, sudden pain while taking a deep breath or twisting your torso and sometimes it feels like extremely painful knots in the muscles. This pain can be acute (short-term) or can be chronic (may last longer than 4 weeks). The intensity of the pain depends on the cause and the affected body parts (shoulder, neck and arms). Rhomboids, upper trapezius and levator scapula etc. are the major muscles affected by interscapular pain.
Symptoms of Acute Interscapular Pain:
- Sharp, stabbing or tearing sensations interscapular pain
- It gets worse while taking a deep breath, moving neck or arm and twisting your torso
- Muscle spasm in rib-spine joints
- It may last only for few days or a week
Symptoms of Chronic Interscapular Pain:
- Chronic interscapular pain can be recurring and may last longer than 3 months.
- Dull, lingering ache or a persistent burning sensation between your shoulder blades.
- Development of highly sensitive knots between shoulder blades causing pain in neck, chest or arms when pressed.
- It reduces the range of motion in the neck and shoulders. Patients may experience stiffness after prolonged sitting or might experience Snapping Scapula Syndrome (a crunching/snapping sound with shoulder movement)
- Numbness or tingling sensation in upper back or arms.
Causes of Upper Back Pain Between Shoulders
The pain most patients feel around their shoulder blades or below the nape of the neck might actually be coming from the neck. In most cases patients have to address the problems in both their neck and shoulder areas. There can be several causes behind the interscapular pain but the most common ones are:
- Prolonged use of computer, laptop or smartphone in forward head posture.
- Overuse of rhomboid and trapezius muscles or lifting heavy backpack or boxes.
- High psychologic distress
- Poor posture like slouching or slumping
- Shoulder injuries
- Altered scapula aka shoulder blade movement
- Herniated disc or bulged disc in the neck
- Arthritis and osteoporosis
How to Get Rid of Upper Back Pain Between Shoulders?
There are several ways you can get relief from the pain between your shoulder blades. Some are related to self-massaging and some are stretching techniques while some are related to medications. Be aware if your pain is persistent or recurring you might need professional help. Following are all the techniques through which you can get temporary relief from the upper back pain:
Targeting the Trigger Points:
For this you need a soft massage ball, place it on the ground and lay on it. Or you can sit straight against the wall and place the ball between your shoulders. Search for the tender spot that triggers pain. Once you have found one, apply pressure on it using your body weight and hold for 30 seconds. Do not roll the ball up and down, just hold the pressure in a single spot. Repeat this for the next spot. You can also use a self-massaging toll for this like a massage cane or a foam roller.
Stretch between Shoulder Blades:
Another way to get rid of the pain is to stretch your rhomboids and deltoids muscles. Bring your arms forward and place your right elbow over the left one. Then interlace your left hand around the right arm. Hold this position for about 20-30 seconds. This allows you to open frozen shoulder muscles and your upper back and in result it releases the tension in the interscapular region.
Trapezius Stretch:
This exercise will help you stretch your neck and upper back muscles which can become very stiff due to text neck or forward neck syndrome. Place your one hand either right or left on to the opposite side of your head and hold the other behind your back. Now press down your head towards the shoulder by using the hand on your head to apply more pressure (do not apply too much pressure). Hold this position for 20-30 seconds and repeat it for the other side too.
The Doorway Stretch:
Stand in any doorway in your house, place both of your arms in the door frame at 90° angle (make sure your pal and elbows are touching the door frame). Then by standing straight, place your one leg forward like you are taking a step. Make sure your head is not sticking forward and also avoid arching your back too. Hold this position for at least 30 seconds and repeat 3 times. This will help you stretch your stiff pectoralis major and minor muscles which contributes to shoulder blade pain.
Neck Release Stretch:
Put your right hand on the back of your head by sitting in an upright position. Then turn your head towards the shoulder and then bring it down as if you are looking at your armpit. You can out more pressure using your hand on the head but do not push beyond your pain limit. Hold this position for 20-30 seconds and repeat for the left side too. This Levator Scapulae Stretch will reduce your neck pain naturally, which ultimately affects the shoulder blade muscles.
Medication (Painkillers):
Another way to get effective and immediate relief from your interscapular pain is to use an effective painkiller. You can start with normal over the counter painkillers like ibuprofen and paracetamol etc. But if they are no longer effective for your pain then you can try stronger ones which are only available in the UK with prescription. Beware of using the opioid painkillers too much or for a longer period as they are highly addictive and can cause dependence. Here are some of the best Painkillers in the UK for upper back pain between shoulder blades:
Final Verdict
Upper back pain between shoulder blades can happen due to various reasons. Some of them are related to poor posture and some of them are linked to stress and injuries. Today, we tried to explain to you how you can easily relieve your upper back pain between shoulder blades at home. We would recommend you to try those stretches at least once according to our explained procedure. Those will help you get immediate relief from the excruciating pain and get back to your daily life. Moreover, you can buy painkillers from our site to get more effective results. At ProMeds UK we are offering 100% genuine strong painkillers without prescription and at highly affordable prices. Make sure you use them with care so you don’t get dependent on them. If your pain is persistent and recurring consult an expert so he can start the proper treatment early. You can also get other essential medicines from our website like sleeping pills, nootropics, anxiety medicines and effective solutions for sexual health problems. Pay easily online via various methods and even order your medicine to get them delivered overnight.
FAQs
Q: Is Shoulder Blade Pain a Sign of Cancer?
A: Not necessarily. In most cases it is related to muscle strain, poor posture and injuries but if the pain is recurring and becoming worse over time then you might have to get it checked. Read our detailed blog on it.
Q: How can I get immediate relief from upper back pain between shoulder blades?
A: Stretching exercises, hot/cold therapy and posture adjustments can help you get immediate relief from upper back pain between shoulder blades.
Q: What body parts are most affected by the interscapular pain?
A: Your muscles and joints in the upper back and neck are affected the most due to interscapular pain. And your Rhomboids, upper trapezius and levator scapula etc. are the muscles that you should exercise the most in this case.
