Why Does My Upper Back Pain Hurt Near My Shoulder Blade?

Why Does My Upper Back Pain Hurt Near My Shoulder Blade?

Introduction

That nagging ache between your shoulder blade and spine can be frustrating and limit your movement. This pain point is a common occurrence, and understanding the reasons behind it is the first step towards finding relief.

Causes Of Upper Back Pain Between Shoulder Blades

  • Muscle Strain And Sprain:

    Overexertion, repetitive movements, or poor posture can strain or sprain the muscles in your upper back, particularly the rhomboids located between your shoulder blades. This can cause pain, tightness, and limited mobility.

  • Poor Posture:

    Hunching over desks, slouching while standing, or carrying heavy bags unevenly can strain the muscles that support your posture. This leads to pain between the shoulder blades and surrounding areas.

  • Pinched Nerve:

    Inflammation or irritation of the nerves in your spine can cause pain that radiates to the area between your shoulder blade and spine. This can be caused by a herniated disc or spinal stenosis.

  • Osteoarthritis:

    Wear and tear of the cartilage in the facet joints of your spine can lead to osteoarthritis. This can cause pain, stiffness, and inflammation in the upper back, including the area between the shoulder blades.

  • Other Less Common Causes:

    In rare cases, pain between the shoulder blade and spine can be a symptom of other medical conditions like lung infections, gallbladder problems, or even shingles.

Additional Tips For Managing Upper Back Pain

  • Apply Heat Or Ice:

    Alternate between applying heat and ice packs on the affected area for 15-20 minutes at a time. Heat relaxes muscles, while ice reduces inflammation.

HEAT PAD
Beautiful brunette putting gel pack on neck on white background
  • Gentle Stretching:

    Regularly perform stretches that target the upper back muscles, chest, and shoulders. Aim for stretches that gently pull and lengthen the muscles, holding each for 30 seconds and repeating 2-3 times.

  • Maintain Good Posture:

    Be mindful of your posture throughout the day. Stand tall with shoulders back and relaxed, core engaged, and chin slightly tucked.

  • Ergonomics:

    If you work at a desk, ensure proper ergonomic setup. Invest in a supportive chair with good lumbar support and adjust your workstation to maintain proper posture while sitting.

Ergonomics
3D Isometric Flat Vector Conceptual Illustration of Ergonomically Correct Workstation, Right Spine Seat Position
  • Strengthening Exercises:

    Once the pain subsides, incorporate exercises that strengthen the upper back muscles. Rows, planks, and face pulls are effective options. However, consult a healthcare professional before starting any new exercise program.

Physical Exercise

FAQs About Upper Back Pain Between Shoulder Blades

  •  How Long Does Upper Back Pain Typically Last?

Most upper back pain caused by muscle strain or sprain resolves within a few days to weeks with proper care.

  •  Can Stress Contribute To Upper Back Pain?

Chronic stress can lead to muscle tension and tightness, contributing to pain between the shoulder blades. Relaxation techniques like deep breathing and meditation may be helpful.

  •  Should I See A Doctor For My Upper Back Pain?

Consult a doctor if the pain is severe, persistent (lasting longer than a few weeks), worsens with specific movements, or is accompanied by symptoms like numbness, weakness, or fever.

  •  What Imaging Tests Might Be Used To Diagnose The Cause Of Pain?

Depending on your symptoms, the doctor may recommend X-rays, MRIs, or CT scans to diagnose the underlying cause of your pain.

  •  Are There Any Risk Factors For Upper Back Pain?

People with jobs that involve repetitive overhead movements, poor posture, or a history of back injuries are more prone to upper back pain.

Conclusion

Pain between your shoulder blade and spine can arise from various causes, most commonly related to muscle strain, poor posture, or minor injuries. Fortunately, self-care measures like applying heat/ice, gentle stretching, and maintaining good posture can often alleviate the pain. However, if the pain is severe or persistent, consult a healthcare professional for proper diagnosis and treatment. By addressing the underlying cause and adopting preventive measures, you can keep your upper back pain-free and maintain a healthy posture.

References

  • Mayo Clinic
  • American Osteopathic Association

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