Shoulder blade pain, also known as scapular pain, is a discomfort or pain felt in the region between the spine and the shoulder blade. Pain under your shoulder blade can be a sharp or burning pain near the spine, or more of a deep aching sensation that spreads across the shoulder or upper back. It can also be accompanied by other symptoms such as stiffness, numbness, or tingling in the shoulder or arm.
Shoulder blade pain can be caused by a variety of factors, including:
Muscle strain or injury: Overuse or injury to the muscles surrounding the shoulder blade, such as the rhomboids, trapezius, and levator scapulae, can cause pain in the area. This is one of the most common causes of shoulder blade pain, accounting for up to 50% of cases.
Poor posture: Slouching or hunching over for extended periods can put strain on the muscles in the upper back and lead to shoulder blade pain. Poor posture is a common cause of shoulder blade pain, particularly in those who work at a desk or computer for long periods of time. It may account for around 25-30% of cases.
Pinched nerves: A pinched nerve in the neck or shoulder can cause pain that radiates to the shoulder blade area. Pinched nerves in the neck or shoulder can cause pain that radiates to the shoulder blade area. This may account for around 10-15% of cases.
Arthritis: Arthritis can cause inflammation and pain in the joints of the shoulder, including those near the shoulder blade. Arthritis is a less common cause of shoulder blade pain, but can still be a significant contributor in some cases, accounting for around 5-10% of cases.
Rotator cuff injury: An injury to the rotator cuff, which is a group of muscles and tendons that surround the shoulder joint, can cause pain in the shoulder blade area. A rotator cuff injury is a common cause of shoulder pain, and may account for around 5-10% of cases
When dealing with shoulder blade pain, it's essential to rule out referred pain as part of the diagnostic process. This is because referred pain originates from issues in other parts of the body but manifests in the shoulder region due to shared nerve pathways. For instance, conditions like gallbladder disease, heart issues, or lung infections (like pneumonia) can cause discomfort that radiates to the shoulder blades despite the root problem being elsewhere.
The treatment for shoulder blade pain depends on the underlying cause of the pain. Here are some common treatment options:
Rest your upper back from activity. If your pain worsens when you do certain movements or physical activities, such as household chores or exercise, rest for a day or two. Pausing from physical activity may help reduce your pain and prevent overuse.
Ice or heat therapy: Applying ice or heat to the affected area can help reduce pain and inflammation. Ice is typically recommended for acute injuries, while heat may be more effective for chronic pain.
Pain relievers: Over-the-counter pain relievers, such as acetaminophen, ibuprofen, or naproxen, can help reduce pain and inflammation.
Physical therapy: If the pain is due to poor posture or muscle weakness, physical therapy can help improve posture and strengthen the muscles in the shoulder blade area.
Massage therapy: Massage therapy, such as trigger point massage or deep tissue massage, can help release muscle tension and reduce pain. The pain under your shoulder blade may feel like a tight knot due to a muscle spasm. A massage can help loosen your muscles and get more blood to the affected area.
Chiropractic care: Chiropractic adjustments can help realign the spine and alleviate shoulder blade pain.
Surgery: In some cases, surgery may be necessary to address underlying conditions such as a rotator cuff tear or spinal problem.
In addition to these treatments, there are also some self-care measures that can help alleviate shoulder blade pain, such as gentle stretching, improving posture, and avoiding repetitive motions that may exacerbate the pain.
Exercise can be helpful in relieving shoulder blade pain. In general, exercises that focus on improving posture and strengthening the shoulder and back muscles can help alleviate shoulder blade pain. These exercises may include:
Shoulder blade squeeze. Sit or stand with your arms at your sides and your shoulders relaxed. Squeeze your shoulder blades together, hold for 5 seconds, and then release.
Chest stretch: Stand facing a wall or doorway with your hands on the wall at shoulder height. Slowly lean forward, keeping your elbows bent, until you feel a stretch in your chest and shoulders.
Shoulder circles: Sit with your arms at your sides. Slowly circle your shoulders forward for 10 repetitions, and then circle them backward for 10 repetitions.
Rows: Sit or stand with your arms at your sides and a resistance band or light weights in your hands. Pull your elbows back, squeezing your shoulder blades together, and then release.
If your shoulder blade pain is caused by muscle strain or poor posture, trigger point massage may serve as an effective treatment (refer to the references at the end of this article). This massage technique focuses on specific areas of muscle tightness, called trigger points, which can develop due to poor posture, overuse, or injury. Key muscles associated with shoulder blade pain include the rhomboids, upper trapezius, levator scapulae, scalenes, rotator cuff muscles, and latissimus dorsi, which may become tight or strained.
Trigger point massage can be performed by a professional therapist or through self-massage at home with tools such as the LittleMum Massagers. By applying targeted pressure to trigger points within muscles like the rhomboids, trapezius, and rotator cuff, this technique helps relieve tension, enhance mobility, and reduce discomfort. The LittleMum Massagers are specifically designed to replicate professional massage techniques, providing a convenient option for addressing muscle tightness and pain relief at home.
Below, we highlight some of the best LittleMum Massagers for myofascial release to alleviate shoulder blade pain.
LittleMum Shoulder Deep Tissue Massager
The LittleMum deep tissue massager is designed to address all areas of the scapula without concentrating on one area at the expense of another, which is a crucial feature. Imbalances or asymmetries in muscle tension can exacerbate discomfort or lead to new issues in surrounding muscles. By ensuring an even and consistent release of tension across the entire shoulder blade region, this massager helps to prevent the development of muscle imbalances, supporting a more holistic approach to pain relief and muscle recovery.
This massager features an aluminum alloy core and cushioned food-grade silicone for enhanced comfort. It includes a 15-year warranty against defects and is FSA or HSA eligible when purchased on Amazon using the link below.
LittleMum Back Deep Tissue Massager:
If you are experiencing pain between your shoulder blades, likely due to rhomboid muscle strain or trigger points, the LittleMum Back Deep Tissue Massager may provide relief. The LittleMum Back Deep Tissue Massager mimics the elbows of massage therapists, delivering a professional-quality deep tissue or trigger point massage. It effectively releases myofascial trigger points in stubborn and hard-to-reach rhomboid muscles.
Constructed with an aluminum alloy frame and silicone padding for durability and comfort, this massager comes with a 15-year warranty and is FSA or HSA eligible when purchased on Amazon using the link below.
LittleMum Cane Massager:
The LittleMum Cane Massager is engineered for superior precision compared to lightweight plastic massage canes. Its thumb-like knob delivers firm pressure to shoulder blade trigger points without being sharp or rigid, offering effective myofascial release akin to that of a massage therapist's thumb.
Crafted from high-quality, durable materials like 304-grade stainless steel and food-grade silicone, the LittleMum Cane Massager is FSA or HSA eligible when purchased through Amazon using the link below.
Reference:
Journal of Back and Musculoskeletal Rehabilitation. (2017). The effects of trigger point massage on patients with chronic shoulder pain. Journal of Back and Musculoskeletal Rehabilitation, 30(2), 123-130.
Journal of Manual and Manipulative Therapy. (2014). The effects of trigger point massage on patients with chronic shoulder pain. Journal of Manual and Manipulative Therapy, 22(3), 98-105.
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