PUBLISHED ON June 23, 2024
Whether you work at a desk or in a warehouse, you’re at risk of developing pain in your upper back. Finding effective solutions for pain between shoulder blades is important to reduce your pain levels early and prevent further problems from popping up.
At Active Life Wellness Center, we’re eager to help you with shoulder blade relief. Until your physical therapy appointment with us, read on to learn more about at-home solutions so you can start feeling better.
All About Shoulder Blade Pain
Shoulder blade pain appears in several forms. It might be localized to a specific area between your shoulder blades, or it could spread to different parts of your upper back and arms.
Types of pain you may experience include spasms that are short and sharp, lingering aches ranging from dull to burning, or pain when you breathe deeply.
Causes for Pain
There are many reasons you may have developed upper back pain, including:
- Arthritis or osteoporosis
- Herniated or bulged discs
- Shoulder or upper back injuries
- Poor posture
- Carrying or lifting heavy objects
- Using too much force when pushing or pulling
- Tension due to stress
- Overusing phones and computers
How To Alleviate Shoulder Blade Pain
Chiropractic and physiotherapy care are effective solutions for pain between shoulder blades. If you don’t have access to these treatments right away, there are a few things you can do at home to find immediate relief.
Stretches
Stretching is an easy way to reduce muscle tension and work on posture correction. Levator Scapulae and Upper Trapezius stretches are simple neck stretches that will help you release a lot of tension.
Shoulder Blade and Door Frame stretches help you stretch out the center of your back for maximum shoulder blade relief.
Exercise
Exercising allows you to improve your mobility and stay nimble, helping you reduce muscle tension. You can do simple exercises without equipment, like the Y&W exercise, to work your rhomboid and lower traps. Your provider at Active Life Wellness Center can give you a full routine that will help your specific pain areas.
Exercising will also help you maintain a healthy weight and improve your posture over time.
Relaxing
Stretching and exercising are the keys to progress, but resting is just as important. Drink plenty of water, enjoy warm compresses and baths, and take some time to rest overused muscles to reduce tension.
Shoulder Blade Pain Prevention
Prevent shoulder pain from ever happening or stop your existing pain from getting worse by:
- Staying Ergonomic: Invest in posture-friendly shoes, chairs, and keyboards.
- Not Overdoing It: Don’t lift, pull, or push more than you can handle comfortably. Stabilize heavy bags on both shoulders rather than just one, or reduce the weight you have to carry as much as possible.
- Minding Your Posture: As you sit, stand, and walk, be mindful to keep your head and shoulders up so you aren’t hunched over.
Stop Shoulder Blade Pain With Physiotherapy
You shouldn’t have to stop enjoying life because of back pain. Stay nimble and cautious at home, and visit the chiropractic clinic in Brampton to find effective solutions for pain between shoulder blades.
Dr. Ravin Sodhi, D.C.
Director & Founder
