Back Pain Between Shoulder Blades: Causes, Relief, and Prevention

Back Pain Between Shoulder Blades

Have you ever experienced that nagging discomfort between your shoulder blades? It’s not uncommon for many people to encounter this type of back pain, often wondering what’s causing it and how to find relief. In this article, we’ll delve into the intricacies of back pain between the shoulder blades, exploring its possible causes, and providing you with practical strategies to alleviate and prevent it.

Anatomy of the Shoulder Blades

To understand the origins of this discomfort, let’s take a moment to explore the anatomy of the shoulder blades, also known as the scapulae.

These triangular bones play a crucial role in your overall posture and movement. The muscles surrounding the shoulder blades are interconnected with those of the neck, upper back, and chest, creating a delicate balance that’s easily disrupted.

Signs of Back Pain Between Shoulder Blades

Medications For Shoulder Pain and Tingling Fingers

Back pain between the shoulder blades, also known as interscapular pain, can manifest in various ways. The sensation of pain can vary from mild discomfort to sharp, stabbing pain. Here are some common signs and symptoms associated with back pain between the shoulder blades:

Pain Location: The pain is typically felt in the upper back, between the shoulder blades. It may extend to the neck, shoulders, or down the arms in some cases.

Type of Pain:

  • Dull Ache: A persistent, dull ache or soreness is a common symptom.
  • Sharp Pain: Sharp or stabbing pain may occur, especially with certain movements or positions.
  • Burning Sensation: Some individuals describe a burning sensation in the affected area.

Range of Motion: Limited Mobility: Pain and muscle tension between the shoulder blades can lead to a reduced range of motion in the upper back and shoulders.

Muscle Tension: Muscle stiffness and tension are often present in the affected area. You might feel knots or tightness in the muscles between the shoulder blades.

Discomfort with Movement: Pain may worsen with certain movements, such as lifting, reaching overhead, or twisting the torso.

Posture-Related Pain: Poor posture can exacerbate pain between the shoulder blades. Slouching or hunching forward can increase muscle strain and discomfort.

Common Causes of Back Pain Between Shoulder Blades

Back pain between the shoulder blades, also known as interscapular pain, can have various causes. It’s important to note that the causes listed below are general possibilities, and an accurate diagnosis should be made by a healthcare professional. Common causes of back pain between the shoulder blades include:

Muscle Tension and Strain:

    • Overuse or improper use of the muscles between the shoulder blades can lead to muscle tension, strain, or even muscle spasms, resulting in pain.
    • Poor posture, such as slouching or hunching over, can contribute to muscle imbalances and tension in this area.

Poor Posture:

    • Prolonged periods of sitting or standing with improper posture can lead to strain on the muscles and ligaments between the shoulder blades.

Muscle Imbalances:

    • Muscle imbalances occur when certain muscles are overactive or stronger than others. This can lead to compensatory movements and pain between the shoulder blades.

Nerve Irritation:

    • Irritation or compression of nerves in the upper back can cause referred pain between the shoulder blades. This can be due to conditions like thoracic outlet syndrome.

Herniated Disc:

    • A herniated disc in the thoracic spine (the upper and middle part of the spine) can lead to pain between the shoulder blades. This occurs when the soft inner portion of a spinal disc protrudes through the tougher outer layer and presses on nearby nerves.


    • Degeneration of the spinal joints and discs due to osteoarthritis can cause pain between the shoulder blades.

Stress and Tension: Mind-Body Connection

The mind-body connection refers to the interrelationship between a person’s mental and emotional states and their physical health. Stress and tension are two aspects of this connection that demonstrate how psychological factors can impact the body’s functioning and well-being. Here’s how stress and tension influence the mind-body connection:

Stress and its Effects

  • Physical Responses: When a person experiences stress, the body’s “fight or flight” response is triggered. This leads to the release of stress hormones like cortisol and adrenaline, which prepare the body to respond to perceived threats.
  • Muscle Tension: Stress can cause muscle tension and tightness, particularly in areas like the neck, shoulders, and back. This physical response is the body’s way of preparing for quick action.
  • Inflammatory Response: Chronic stress can contribute to inflammation in the body, which is linked to a range of health issues, including cardiovascular disease, autoimmune disorders, and chronic pain.

Tension and Physical Discomfort

  • Muscle Tension: Emotional tension and stress often manifest as physical muscle tension. This can lead to pain, discomfort, and reduced range of motion.
  • Pain Perception: Psychological stress can influence the perception of pain. High-stress levels may make pain feel more intense, while relaxation techniques can help reduce the perception of pain.

Impact on Health

  • Psychosomatic Symptoms: Stress and tension can manifest as physical symptoms without clear medical causes. For example, chronic stress might contribute to headaches, digestive issues, and muscle pain.
  • Immune System: Prolonged stress can weaken the immune system, making the body more susceptible to infections and illnesses.

Ergonomics: Workspace Setup and Comfort

Ergonomics: Workspace Setup and Comfort

Ergonomics is the study of designing and arranging environments and objects to fit the needs of the people using them.

When it comes to creating a comfortable and efficient workspace, proper ergonomic principles are essential to prevent discomfort, fatigue, and potential health issues. Here are some guidelines for setting up a comfortable ergonomic workspace:

Chair and Seating:

    • Choose a chair that provides good lumbar support to maintain the natural curve of your lower spine.
    • Adjust the chair’s height so that your feet rest flat on the floor and your knees are at a 90-degree angle.
    • Your thighs should be parallel to the ground, and there should be a small gap between the back of your knees and the seat.

Desk and Work Surface:

    • Position your desk at a height that allows your elbows to be at a 90-degree angle when typing.
    • Ensure that your wrists are straight and your hands float comfortably above the keyboard.
    • Keep your computer monitor at eye level, around 20 to 30 inches away from your eyes, to prevent straining your neck.

Keyboard and Mouse:

  • Use a keyboard and mouse that allow your wrists to remain in a neutral position while typing and navigating.
  • Consider using an ergonomic keyboard and a mouse with good support to minimize strain on your hands and wrists.

Lifestyle Adjustments for Relief

Making lifestyle adjustments can have a significant impact on relieving various types of discomfort, pain, and stress. Whether you’re dealing with physical discomfort, stress-related tension, or a combination of both, here are some lifestyle adjustments that can help provide relief:

Regular Physical Activity

    • Engage in regular exercise to improve flexibility, strength, and overall well-being.
    • Choose activities that you enjoy, such as walking, swimming, yoga, or Pilates.
    • Incorporate stretching and relaxation exercises to reduce muscle tension.

Healthy Eating

    • Follow a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats.
    • Adequate nutrition supports overall health and can contribute to reduced inflammation.


    • Drink plenty of water throughout the day to keep your body hydrated and support muscle function.

Stress Management

    • Practice stress reduction techniques such as mindfulness meditation, deep breathing, or progressive muscle relaxation.
    • Set aside time for activities that bring you joy and relaxation, such as hobbies, spending time in nature, or listening to calming music.

Regular Breaks

    • Take short breaks throughout the day to stand up, stretch, and move around.
    • Practice the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for at least 20 seconds to reduce eye strain.

Ergonomic Workspace

    • Set up your workspace with proper ergonomic principles to reduce physical strain and discomfort.
    • Adjust your chair, desk, and computer equipment to support good posture.

Adequate Sleep:

    • Aim for 7-9 hours of quality sleep each night to promote physical and mental recovery.

Mindful Movement:

    • Incorporate mindful movement practices such as tai chi or qigong to improve balance, flexibility, and relaxation.

Massage and Self-Care:

    • Consider regular massages to release muscle tension and promote relaxation.
    • Practice self-care routines, such as warm baths, self-massage, or using heat packs.

Alternative Therapies for Relief

Recovery and Duration

Alternative therapies can offer additional avenues for relief from discomfort, pain, and stress. These therapies often focus on holistic approaches to healing and well-being, addressing not only the physical symptoms but also the emotional and mental aspects of health. Here are some alternative therapies that you might consider for relief:

Acupuncture: Acupuncture involves the insertion of thin needles into specific points on the body to stimulate energy flow and promote healing. It can be used for pain relief, stress reduction, and overall well-being.

Chiropractic Care: Chiropractors use manual manipulation techniques to adjust the spine and other joints, aiming to improve alignment, reduce pain, and enhance overall function.

Massage Therapy: Massage involves manual manipulation of muscles and soft tissues to relieve tension, improve circulation, and promote relaxation. Different types of massage, such as Swedish, deep tissue, and Thai massage, offer various benefits.

Yoga: Yoga combines physical postures, breathing techniques, and meditation to promote flexibility, strength, relaxation, and mindfulness. It can help alleviate both physical and mental stress.


Dealing with back pain between the shoulder blades can be both uncomfortable and frustrating. However, armed with a better understanding of the contributing factors and practical strategies to address them, you’re empowered to take control of your back health. By making conscious choices in your posture, exercise routine, and daily habits, you can minimize discomfort and enjoy a more pain-free life.

If you’re experiencing Shoulder pain, physical therapy for shoulder pain at PhysioMantra can help: Book an online physical therapy session.