Pain Between Shoulder Blades: Causes and Treatments

A dull ache between the shoulder blades, often referred to as interscapular pain, is fairly common. In most cases, this pain is a result of muscle strain brought on by poor posture or by sitting and standing in an uncomfortable position for a long period of time. For example, a day spent hunched over the computer can often result in pain in this area.

However, shoulder blade pain may not always be related to tendon, joint, muscle, or bone injuries. In some cases, interscapular pain can be caused by something more serious, such as a heart attack or gallbladder disease.

In our post, we outline some possible causes of pain in the upper back. Plus, we discuss possible treatments you can do at home to find relief, and when you should contact your doctor.

SEE ALSO: Best Mattress for Fibromyalgia

Possible Causes of Shoulder Blade Pain

Some causes are straightforward, like muscle strain from posture, but others are more serious. For instance, a sudden fracture may point to osteoporosis, while referred pain from organs like the heart or gallbladder can signal an underlying condition.

Referred pain happens when a problem in one part of the body is felt in another area, such as the shoulder blades.

In short, shoulder blade pain isn’t always musculoskeletal. It might be tied to broader health concerns, so it’s important to pay attention to your symptoms and their context.

1. Muscle Strains

The most common cause of shoulder blade pain is straining the muscles or tendons in the upper back or neck. This strain can be the result of one of the following:

• Poor posture
• Sitting or standing in the same position for a prolonged period of time
• Lifting heavy objects
• Exercise or sports injuries (especially those that involve twisting)
• Sleeping on an unsupportive mattress

Muscle strains often occur when the muscles are overused or improperly stretched, such as with repetitive lifting or twisting.

Over time, this can lead to chronic discomfort if left unaddressed. Regular stretching, strengthening exercises, and ergonomic adjustments can help prevent future strains.

Additionally, dehydration and poor nutrition can contribute to muscle cramps and spasms. Staying hydrated and eating a balanced diet with enough magnesium and potassium can help keep muscles working well.

2. Trauma

A severe injury such as joint separation, rotator cuff tears, and spine fractures can put pressure on the muscles between the shoulder blades, leading to tension build-up. This trauma could be caused by a sports injury, car accident, or excessive lifting.

Trauma-related pain between the shoulder blades often feels sharp and sudden. Pain after a significant injury, such as a fall or car accident, should be checked by a doctor, and physical therapy can aid recovery and restore mobility over time.

In some cases, whiplash injuries from car accidents may lead to prolonged muscle stiffness and pain in the upper back and between the shoulder blades.

3. Stress

Stress and emotional tension can lead to physical symptoms such as tightness or a throbbing sensation between the shoulder blades, especially after long periods of muscle tension in the neck and upper back.

Stress management techniques, such as deep breathing, progressive muscle relaxation, or guided meditation, may help reduce this pain.

Chronic stress may also contribute to conditions like myofascial pain syndrome, where trigger points in the muscles cause persistent pain in the upper back.

4. Thoracic Vertebral Compression Fractures

Compression fractures are most common in people with osteoporosis or reduced bone density, especially older women. These fractures often cause pain in the middle of the back that can worsen with movement or standing.

To protect bone health, eat a diet rich in calcium and vitamin D, stay active with weight-bearing exercise such as walking, and ask your doctor whether you need supplements.

A different condition, Thoracic Outlet Syndrome (TOS), occurs when nerves or blood vessels in the thoracic outlet (between the collarbone and first rib) become compressed, leading to pain in the neck and shoulder area, numbness in the arms, and tingling in the fingers.

• Poor sleeping posture can increase nerve compression.
• Sleeping with arms above the head may worsen symptoms.
• A pillow that doesn’t support the natural curve of the neck may add stress to the shoulders.

Making posture adjustments, using a supportive pillow, and choosing a medium-firm mattress may help ease discomfort.

5. Herniated or Bulging Disc

A herniated disc in the neck or upper back, which can be related to degenerative disc disease, can lead to intense back pain. People with a herniated disc in the neck often have pain that radiates down the arm and hand. However, pain can also start between the shoulder blades and at the base of the neck, especially when turning the head or bending the neck forward or backward.

Other symptoms of a herniated or bulging disc include tingling, numbness, and weakness in the arms and hands.

Pain between the shoulder blades that gets worse when bending or twisting can be a sign of a disc problem. Physical therapy and core-strengthening exercises may help reduce symptoms.

SEE ALSO: Best Mattresses for Herniated Disc

6. Arthritis

Arthritis in the neck, ribs, or spine can lead to interscapular pain. In some cases, arthritis in the neck may be felt in the upper back first.

Arthritis becomes more common with age. Physical activity, a healthy diet, and medications recommended by your doctor can help manage this condition.

Psoriatic arthritis, an inflammatory condition associated with psoriasis, may also cause pain and stiffness between the shoulder blades.

Ankylosing Spondylitis is a chronic inflammatory arthritis affecting the spine and can cause stiffness and pain between the shoulder blades, especially in the morning.

• Stiffness worsens after prolonged inactivity, making morning pain more intense.
• A mattress that lacks support may increase discomfort.
• Poor spinal alignment during sleep may increase joint stress.

Choosing a mattress that offers a balance of cushioning and support can help reduce pain for those with inflammatory back conditions.

SEE ALSO: Best Mattresses for Arthritis

7. Fibromyalgia

Fibromyalgia causes widespread pain throughout the body, which can include the neck and upper back. If this pain is persistent and comes with fatigue, sleep problems, or trouble with memory or concentration, talk to your doctor about fibromyalgia.

Fibromyalgia is more common in women. If you have widespread pain, tenderness, and fatigue, talk to your doctor about diagnosis and treatment options.

Sleep problems, which are common in fibromyalgia, can also make shoulder blade pain worse by preventing proper muscle recovery.

8. Dislocated ribs

Rib problems, such as a rib joint injury or a slipped rib, can be a hidden cause of pain between the shoulder blades, especially after lifting or twisting.

A rib injury can irritate surrounding nerves and muscles, intensifying the pain. A doctor can check whether the pain is coming from a rib or something else and recommend the right treatment.

Costochondritis is the inflammation of the cartilage connecting the ribs to the sternum, causing sharp, aching chest pain that may spread. Because it causes chest pain, get checked right away to rule out a heart problem.

• Sleeping on the stomach can put excessive pressure on the ribs.
• A very hard mattress may feel uncomfortable.
• Deep breathing while lying down may increase pain.

A medium-firm mattress and side sleeping may help reduce rib and upper back pain associated with costochondritis.

9. Shingles

Shingles pain can appear anywhere in the body depending on which nerves are affected. A rash will often appear near the source of the pain. If you experience sharp pains between the shoulder blades and notice a rash on the upper part of the back, it may be a sign of shingles.

The risk of shingles goes up with age, and the CDC recommends the shingles vaccine for adults 50 and older. Antiviral medicines work best when started as soon as the rash appears, so see a doctor promptly.

10. Acid Reflux

Acid reflux, or gastroesophageal reflux disease (GERD), occurs when the muscle at the base of the esophagus relaxes and allows stomach acid to enter the esophagus. This leads to an uncomfortable, burning sensation in the chest. Frequent heartburn can cause interscapular pain, as well as hoarseness and difficulty swallowing.

Untreated GERD can make it difficult to sleep at night. Over time, it can also raise the risk of Barrett’s esophagus, a condition linked to esophageal cancer. If you frequently have symptoms of GERD, talk to your doctor. A medical professional can recommend treatment to relieve heartburn and, in turn, ease pain in the upper back.

Pain between the shoulder blades combined with chronic heartburn should not be dismissed, as it could indicate GERD. Simple lifestyle changes, such as avoiding trigger foods and sleeping on an incline, can help ease symptoms.

Additionally, GERD-related shoulder blade pain may worsen when lying flat, so using an adjustable bed or a wedge pillow can help reduce discomfort at night.

SEE ALSO: Best Mattresses for Acid Reflux

11. Cancer

Lung cancer can also be a potential cause of persistent pain between the shoulder blades. This is especially true of Pancoast tumors, which form at the very top of the lung and can spread to nearby ribs and vertebrae. As they grow, they can press on nearby nerves, causing pain in the shoulder, upper back, or arm.

Esophageal cancer, mesothelioma, lymphomas, liver cancer, and cancers that spread to the bones could also cause pain in this region. Talk to your doctor about pain that doesn’t go away, especially if you smoke or have a persistent cough or unexplained weight loss.

12. Nerve Compression

Nerve compression, also known as a pinched nerve, is another common cause of interscapular pain. Thoracic radiculopathy occurs when a nerve in the upper portion of the back becomes pinched. This can lead to sharp pains between the shoulder blades, as well as chest pain.

A compressed nerve in the neck is called cervical radiculopathy and often leads to weakness and loss of feeling in the arms and hands. This pain can also radiate down between the shoulder blades.

Sciatica, a pinched nerve in the lower back, usually causes pain down one leg rather than between the shoulder blades.

Diabetes can also damage nerves (neuropathy), and in rare cases this affects nerves in the chest and upper back, especially when blood sugar is not well controlled.

SEE ALSO: Best Mattresses for Sciatica

13. Gallbladder Disease

Nausea, vomiting, and sharp pains in the upper right portion of the abdomen are often a sign of gallstones or that the gallbladder is not working correctly. Gallbladder pain can also spread to the back between the shoulder blades or to the right shoulder.

Gallstones are more common in women, people over 40, and people with obesity. If pain between your shoulder blades comes with digestive symptoms, such as pain after fatty meals, bloating, or indigestion, a gallbladder issue may be the cause.

Treatment may include dietary changes or, in some cases, gallbladder removal surgery. Biliary colic, pain caused when a gallstone temporarily blocks a duct, can trigger bouts of pain after meals. Get care right away if gallbladder pain lasts several hours or comes with fever, chills, or yellowing of the skin or eyes.

14. Pericarditis

Pericarditis, or inflammation of the pericardium (the sac surrounding the heart), can cause sharp, stabbing pain in the chest and between the shoulder blades. This pain often gets worse when coughing, lying down or taking a deep breath. New chest pain should always be checked right away to rule out a heart attack.

Rest and anti-inflammatory medications are typically prescribed to relieve symptoms, but severe cases may require medical procedures to drain excess fluid.

15. Heart Attack

Shoulder blade pain can sometimes be a sign of a heart attack. If this pain comes with chest pain or discomfort, shortness of breath, an upset stomach or unusual tiredness, call 911 right away. Studies show that women may experience heart attack symptoms differently than men. Chest pain or discomfort is still the most common heart attack symptom in women, but women may also feel pain in the back, shoulder or arm, including an achy pain between the shoulder blades. This pain may also come with dizziness or lightheadedness.

16. Scoliosis

Scoliosis, a sideways curve of the spine, can cause muscle imbalances and discomfort between the shoulder blades.

Scoliosis-related pain may worsen with prolonged standing or physical activity. Physical therapy and bracing can help manage symptoms, and severe cases may require surgery.

17. Thoracic Aorta Rupture

A sudden, sharp pain in the upper back may also be a sign of aortic dissection or a thoracic aortic rupture. A dissection happens when a tear forms in the inner layer of the aorta, the large blood vessel that carries blood from the heart. Call 911 if you have sudden, severe chest or upper back pain, especially pain that feels like tearing or ripping, even without other symptoms.

Aortic dissection is a life-threatening emergency for anyone, and it is more common in men and in people 60 and older. Risk factors include high blood pressure, connective tissue disorders, or previous cardiovascular issues.

18. Epidural Anesthesia

Epidural anesthesia, often used during childbirth, can occasionally lead to back pain afterward. If you notice sharp or persistent back pain after an epidural, talk to your doctor. Get emergency care for severe back pain with fever, new leg weakness or numbness, or loss of bladder or bowel control after an epidural.

19. Pulmonary Embolism

A blood clot that travels from the legs to the lungs can cause sudden chest pain or pain in the upper back. This is called a pulmonary embolism and often comes with shortness of breath, coughing (sometimes with blood), dizziness, lightheadedness, sweating, a fast heartbeat, or swelling in one leg.

Pregnancy, the first 3 months after giving birth, and estrogen-containing birth control or hormone therapy all raise the risk of blood clots. Sharp pain between the shoulder blades, combined with difficulty breathing, should never be ignored. If you think you might have a pulmonary embolism, call 911.

See Also: Best Mattress for Degenerative Disc Disease

When to See a Doctor?

As you can see from our list above, some causes of shoulder blade pain may be serious, even life-threatening. If pain is persistent and disrupts your mobility or daily activities, discuss your symptoms with your doctor.

Call 911 right away if pain between your shoulder blades is sudden and severe, or comes with chest pain or pressure, trouble breathing, fainting, or trouble seeing, speaking or moving. If the pain comes with any of the following symptoms, get medical attention right away. (Severe interscapular pain can have serious causes.)

• Dizziness and lightheadedness
• Shortness of breath
• Sweating
• Fever
• Swelling or redness of the legs and feet
• Coughing
• Rapid heartbeat
• Impaired vision
• Paralysis
• Loss of consciousness
• Difficulty speaking

Your doctor can help you determine the cause of shoulder blade pain and help you find the best treatment options. In some cases, physical therapy, surgery, or medication may be prescribed. See also our guide for sleeping after shoulder surgery.

Diagnosis typically begins with a detailed history and physical exam. Your doctor will ask when the pain started, what worsens or relieves it, and if you’ve had any recent injuries or increased activity. They may test your reflexes, strength, and sensation and observe your movements to pinpoint the source of discomfort.

Imaging tests like X-rays or MRIs may follow. X-rays help detect bone issues, such as fractures or arthritis, while MRIs provide detailed views of soft tissues like nerves, tendons, or discs. Ultrasounds are also useful for diagnosing ligament or tendon injuries in the shoulder.

If the pain comes with numbness, weakness, or changes in bowel or bladder control, see a doctor immediately, as these could indicate a serious condition.

Treatments of Shoulder Blade Pain

If your doctor determines that the source of your pain is not serious and requires a mild treatment plan, there are steps you can take at home to find pain relief. Below, we outline some simple ways to ease your interscapular pain.

1. Light Stretching

Gentle stretching can help ease tension in the back muscles, improve circulation, and help relieve shoulder pain. Stretching can also improve muscle function and joint mobility.

One easy stretch is to bring your right arm over your head and gently bend your neck to the right. You should feel a stretch on the left side of your neck. Hold the stretch for about 30 seconds to 1 minute. Repeat the same stretch with your left arm.

Another effective stretch is the “cat-cow stretch,” which improves flexibility in the upper and mid-back. Start on your hands and knees, arch your back while tucking your chin, then slowly lift your head and drop your stomach. Repeat this movement for a minute to improve spinal mobility.

2. Exercise

“Many people avoid exercise when dealing with shoulder pain, however, strengthening the muscles in the back and abdomen can facilitate a faster recovery,” says Dr. Bhavik Sheth, Physical Therapist. “Resistance band pull-aparts, and rowing are low impact exercises that can gradually improve strength without causing further strain to the area.”

Physical therapy is often the first line of treatment for pain between the shoulder blades. Therapists design tailored exercises to strengthen the muscles, improve flexibility, and correct posture.

Occupational therapy focuses on modifying daily activities to reduce strain, such as improving workplace ergonomics or learning safe lifting techniques.

Just be careful not to overdo it, as pushing too hard can undo the benefits of exercise.

Yoga and Pilates can also help improve flexibility, posture, and core strength, which may relieve pain between the shoulder blades. Yoga poses like child’s pose, downward-facing dog, and cobra can gently release tension in the back muscles.

3. Massage

Massage therapy can ease tension in the back muscles and help them relax. If your massage therapist knows about chronic or persistent pain in your shoulder blades, they can pay special attention to this area.

Trigger point therapy and deep tissue massage may be especially helpful for chronic pain between the shoulder blades. These techniques target muscle knots and tight tissue that may be restricting movement and causing discomfort.

4. Rest on a Supportive Mattress

As we mentioned above, resting on an unsupportive mattress can cause the muscles between the shoulder blades to strain. If body weight is not evenly distributed throughout the night, you may end up in uncomfortable sleep positions that tense up the back muscles. Over time, this can lead to chronic upper back pain.

The best mattress for back pain is one that keeps the spine resting in a neutral position so back muscles can fully relax and recover. When the spine is kept in alignment with the hips and shoulders and the joints are cushioned, you may enjoy deeper, more restorative sleep and wake with less pain.

If you’re a side sleeper, you may want to look at mattresses for shoulder pain, due to the unique stress side sleepers place on their shoulders and hips. These mattresses typically have extra cushioning in these areas.

Choosing a pillow that supports the natural curve of the neck can help reduce strain on the upper back and shoulders. A pillow that is too high or too low may cause misalignment, worsening pain over time.

5. Diet

An anti-inflammatory diet may help ease symptoms of chronic pain. This type of diet is rich in fruits, vegetables, whole grains, nuts, legumes, and fish high in omega-3 fatty acids.

Turmeric, ginger, and green tea have anti-inflammatory properties that may also help. Staying hydrated can help prevent muscle cramps and stiffness.

It is best to limit foods high in saturated fat and salt, such as processed foods.

6. Heat and Cold Therapy

Applying hot or cold compresses to an injured area can relieve pain. However, the better choice depends on the injury.

If you have tense or tight muscles, applying a heating pad or standing in a warm shower can relieve achiness. If you have an injury, such as a rotator cuff injury, you will want to apply ice or a cold compress when the injury is fresh. After a few days, you can switch over to heat. Use each for about 15 to 20 minutes at a time, and never put ice or heat directly on the skin.

Ice is usually best for a new injury, and heat is better for lingering stiffness once the swelling has gone down.

7. Medications

Over-the-counter medications, such as nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen, can reduce inflammation and provide temporary pain relief. NSAIDs can raise the risk of heart attack, stroke and stomach bleeding, so follow the label and talk to your doctor first if you have heart disease, high blood pressure or kidney disease, or take blood thinners. Call your doctor if pain lasts more than 10 days. For more severe cases, your doctor may prescribe muscle relaxants or corticosteroids.

If the pain stems from a chronic condition, such as arthritis or fibromyalgia, long-term treatment plans might include disease-modifying drugs or certain antidepressants that help with nerve-related pain.

In some cases, topical pain relievers, such as menthol or capsaicin creams, can offer targeted relief for sore muscles and joints.

Other Treatments for Pain Between Shoulder Blades

Acupuncture: Acupuncture uses thin needles placed at specific points on the body. Some people with chronic back pain find it helps, especially when other treatments haven’t worked well.

Posture Correction Therapy: Poor posture is a common contributor to upper back pain. A physical therapist can recommend posture exercises, ergonomic adjustments, and even wearable posture trainers to help reduce strain on the shoulder blades.

Chiropractic Adjustments: Some people find that spinal manipulation helps relieve upper back and shoulder tension. Tell the provider about any health conditions you have, and have any severe or unexplained pain checked by a doctor first.

Mind-Body Techniques: Meditation, deep breathing, and mindfulness-based stress reduction (MBSR) can help manage chronic pain by lowering stress-related muscle tension. Relaxation techniques may also improve sleep quality, which can help with pain between the shoulder blades.

Surgery: The Last Resort

Surgery is typically considered a last resort when conservative treatments fail. It may be necessary in cases of severe nerve compression, herniated discs, or structural damage to the spine or shoulder joint. Common procedures include spinal decompression surgery, discectomy, or joint repair. Recovery from surgery often involves physical therapy to restore strength and mobility.

For some types of chronic spine pain, such as pain from arthritis in the small joints of the spine, minimally invasive procedures like radiofrequency ablation (RFA) may be an option. RFA uses heat to disrupt nerve signals, reducing pain without major surgery.

Preventive Measures

Preventing pain between the shoulder blades requires proactive lifestyle changes and mindful habits. Here are some effective measures:

• Sitting or standing for extended periods with poor posture can strain the upper back muscles. Keep your shoulders relaxed and avoid slouching.
• Using ergonomic furniture and ensuring your computer screen is at eye level can help support proper alignment.
• Regular exercise strengthens the muscles around the shoulders and spine, reducing the risk of strain. Focus on exercises that improve flexibility, such as yoga or Pilates, and include activities that strengthen the upper back, such as rowing or resistance training.
• Add stretching to your daily routine to prevent muscle stiffness and maintain flexibility. Stretches such as shoulder rolls and cat-cow can relieve tension and improve mobility.
• Avoid lifting heavy objects improperly, as this can strain the muscles between your shoulder blades. Always bend your knees and use your legs to lift, keeping the object close to your body.
• Sleeping on a supportive mattress and pillow that aligns the spine can prevent unnecessary pressure on the upper back. Avoid sleeping on your stomach, as this can strain the neck and shoulders.
• If your day involves long hours of sitting, take regular breaks to stand up, stretch, or walk around. Frequent movement prevents stiffness and improves blood flow to the back muscles.
• Overexertion during physical activities, whether it’s exercising or household tasks, can lead to muscle strain. Listen to your body and avoid pushing yourself beyond your physical limits.
• Stress often shows up as tension in the neck and shoulders. Relaxation techniques like deep breathing, meditation, or massage can help reduce stress and tension in the upper back.
• Shoes with poor support may affect your posture. Choose footwear that supports the natural alignment of your body.

Frequently Asked Questions

1. How should I sleep to relieve upper back pain?

Side and back sleeping are often the best positions to rest in if you are dealing with upper back pain.

When side sleeping, it is important that your mattress not be too firm, otherwise pressure points can form near the joints. A soft to medium firmness typically works best for side sleepers. When choosing a softer mattress, be sure it does not cause excessive sinking. If the hips and shoulders sink too far into the bed, the spine may bow, leading to tension in the back.

When looking for a mattress for back sleepers, a medium to medium-firm comfort level tends to work best. This firmness keeps body weight evenly distributed, so no one area of the body sinks too far into the bed. This keeps the spine in a neutral position and can ease tension in the back.

2. Does anxiety cause back pain?

Many adults carry stress in their shoulders. When we are anxious, these muscles tense up, which can lead to pain. Ongoing emotional stress can contribute to chronic pain in the neck, shoulders, and upper back.

“Anxiety or psychological stress has a profound impact on a person’s physical symptoms,” says Dr. Bhavik Sheth, Physical Therapist. “It is very common for neck and shoulder pain to be worse at times of high stress, and less symptomatic at times of leisure or pleasure.”

3. Is it okay to exercise with pain between the shoulder blades?

Yes, if the pain is from a muscle strain. Exercising, stretching, and strengthening the muscles in the back can help ease tension and pain. We recommend starting with light stretching and low-impact exercises to build up endurance and reduce the risk of straining. If the pain is sudden or severe, or comes with chest pain or shortness of breath, don’t exercise; get medical help right away.

4. Can heartburn cause pain between the shoulder blades?

When stomach acid makes its way back into the esophagus, it can cause an intense burning in the chest. In some cases, a dull, aching pain can also spread to the back between the shoulder blades. You can ease symptoms of acid reflux by avoiding trigger foods, such as spicy, fatty, or acidic foods like garlic, onions, and tomatoes. Coffee and other caffeinated drinks can also trigger heartburn.

Sleeping on an incline can help reduce acid reflux at night so your sleep is not interrupted. You can do this by using a wedge pillow or an adjustable bed frame.

5. What organ is behind your right shoulder blade?

The organ located behind the right shoulder blade is typically the liver, which sits on the right side of the body. The gallbladder is also near this area, under the liver. In some cases, pain in the shoulder blade area can be a sign of an issue with these organs, such as gallbladder problems or liver conditions.

6. When should I worry about shoulder blade pain?

While shoulder blade pain can be caused by muscle strain or poor posture, there are times when it could indicate a more serious issue. You should seek medical attention if:

• The pain is sudden and severe, or comes with chest pain, dizziness, or shortness of breath. This could be a heart attack or another emergency, so call 911.
• The pain radiates to the arm, neck, jaw, or back, especially if you have risk factors for heart disease.
• It doesn’t improve with rest or over-the-counter treatments.
• There is numbness, tingling, or weakness in the arm or hand.

7. What causes upper back pain in females?

Upper back pain in females can be caused by various factors, including:

• Muscle strain: Often from poor posture, sitting for long periods, or lifting heavy objects.
• Hormonal changes: For example, during pregnancy, hormone changes and added weight can affect the muscles and joints.
• Osteoporosis: Women are at higher risk for osteoporosis, which can weaken the bones in the upper back.
• Stress: Mental or emotional stress can lead to tension in the muscles of the upper back.
• Spinal issues: Conditions like herniated discs or scoliosis can also lead to pain in the upper back.

If the pain is persistent or severe, it’s important to consult a healthcare provider for proper diagnosis and treatment.

8. Is a heating pad good for upper back pain?

Yes! Hot and cold compresses can help ease pain between the shoulder blades. For a fresh strain, use a cold pack wrapped in a cloth for up to 20 minutes at a time, several times a day, and never put ice directly on the skin. Once swelling eases, a heating pad for less than 20 minutes at a time can help with stiffness.

However, if you’re unsure which is the better option, we suggest consulting your doctor.

Conclusion

In most cases, pain between the shoulder blades is a result of muscle tension and strain. Using our tips above, you can find relief and improve your mobility at home. Practicing good posture, changing your sitting and standing positions frequently, and avoiding heavy lifting can also help prevent upper back pain.

In addition to home remedies, maintaining a healthy lifestyle, such as staying active, sleeping on a supportive mattress, and eating a healthy diet, can help reduce discomfort and support long-term spinal health.

However, if you believe your shoulder pain is a result of something more serious, it is important to talk to your doctor right away, and call 911 for sudden, severe pain or pain with chest pain or trouble breathing. A proper diagnosis will help you find the most effective treatment plan.