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 occur in several different locations, each potentially indicating different underlying causes. Here are the common areas where you might experience pain around the shoulder blades:
Upper Shoulder Blade (Top of Scapula)
Location: Pain near the top of the shoulder blade, where it connects to the shoulder.
Possible Causes: trapezius muscle strain, cervical spine problems, or muscle strain.
A strain in the levator scapulae muscle is associated with pain in the upper shoulder blade area as well, particularly near the neck.
Middle Shoulder Blade (Between Scapula and Spine)
Location: Pain located between the inner edge of the shoulder blade and the spine.
Possible Causes: trapezius and Rhomboid muscle strain, or referred pain from the heart or lungs.
Lower Shoulder Blade (Bottom of Scapula)
Location: Pain at the lower part of the shoulder blade, near the back.
Possible Causes: Latissimus dorsi muscle strain, overuse injuries, or nerve entrapment.
Outer Edge of Shoulder Blade (Lateral Border)
Location: Pain along the outer edge of the shoulder blade.
Possible Causes: Serratus anterior muscle strain, shoulder joint issues, or nerve compression
Under the Shoulder Blade (Subscapular Area)
Location: Pain felt deep beneath the shoulder blade.
Possible Causes: Subscapularis muscle strain, rotator cuff injuries, or nerve irritation.
Across the Entire Shoulder Blade
Location: Pain spreading across the entire shoulder blade area
Possible Causes: Muscular tension, fibromyalgia, or issues with the thoracic spine.
Shoulder blade pain can be alleviated through various treatments, such as physical therapy, stretching exercises, hot and cold therapy, and over-the-counter pain relievers. Among these, trigger point massage is particularly effective, especially when the pain is caused by muscle knots or tension in the muscles surrounding the scapula.
Specific research supports the effectiveness of myofascial trigger point therapy in relieving shoulder blade pain. Many studies have demonstrated significant pain reduction and improved mobility by targeting trigger points in muscles such as the trapezius, rhomboids, levator scapulae, and infraspinatus.
Given the effectiveness of trigger point massage in relieving shoulder blade pain, both professional massage and self-massage can be beneficial. For those looking to manage their pain at home, using LittleMum professional self-massage tools is a great idea. LittleMum tools allow you to target specific trigger points at your convenience, offering immediate relief whenever needed. Designed to mimic the techniques used by therapists, they ensure you can apply the right amount of pressure to release muscle tension effectively. This makes self-massage a cost-effective and time-saving alternative to regular professional treatments.
We will provide suggestions on how to choose the right LittleMum Massager based on the specific location of your shoulder blade pain. However, if you’re concerned that your pain may be due to an underlying condition rather than muscle tension, it's important to seek a proper diagnosis and treatment
LittleMum Shoulder deep tissue massager
Best for: Relief Across the Entire Shoulder Blade Pain, Middle Shoulder Blade Pain and Lower Shoulder Blade
Not ideal for: Individuals sensitive to pain, as the massager delivers powerful pressure.
LittleMum shoulder deep tissue massager's ability to work on all areas of the scapula without releasing tension in one area at the expense of another is an important consideration. This is because imbalances or asymmetries in muscle tension can lead to further pain or discomfort in surrounding areas. By providing an even release of tension throughout the shoulder blade area, the LittleMum shoulder deep tissue massager may help to prevent these imbalances from occurring.
The products is FSA or HSA eligible when purchased through Amazon by clicking the link below. 30-Day Return and 15-Year Warranty.
LittleMum Trapezius Trigger Point massager :
Best for: Relief Upper Shoulder Blade Pain, Middle Shoulder Blade Pain and Outer Edge of Shoulder Blade pain
The LittleMum Trapezius Massager is designed to target the deep layers of the trapezius area, easing muscle pain and aiding recovery from trapezius strain. It lifts your head to support your neck in a neutral, aligned position, helping to maintain the optimal C-curve of your spine. This positioning is ideal for stretching and releasing the Serratus anterior muscle.
The products is FSA or HSA eligible when purchased through Amazon by clicking the link below. 30-Day Return and 15-Year Warranty.
LittleMum Back Deep Tissue Massager :
Best for: Relief Middle Shoulder Blade Pain and Lower Shoulder Blade Pain
Not ideal for: Individuals sensitive to pain, as the massager delivers powerful pressure.
The innovative design of the LittleMum Back Deep Tissue Massager allows it to precisely target myofascial pain around the shoulder blade. It is highly effective in addressing stubborn muscle knots in the Latissimus dorsi or Rhomboid muscles. Additionally, it can be used while seated in a chair.
The products is FSA or HSA eligible when purchased through Amazon by clicking the link below. 30-Day Return and 15-Year Warranty.
LittleMum Back Trigger Point Massager:
Best for: Relief Middle Shoulder Blade Pain, Lower Shoulder Blade Pain and Under the Shoulder Blade
The LittleMum Back Trigger Point Massager is designed to maintain your spine's natural curve, with fourteen ergonomically placed nodes targeting areas where back knots commonly occur. Made from food-grade silicone, the firm and resilient knobs provide an authentic massage sensation. The rounded base allows you to rock on it, enabling easy adjustment of massage pressure.
The products is FSA or HSA eligible when purchased through Amazon by clicking the link below. 30-Day Return and 15-Year Warranty.
LittleMum Trigger Point Massager Ball
Best for: Upper shoulder blade caused by levator scapulae muscle strain.
Use the four limbs of the LittleMum Massage Dolly to target levator scapulae trigger points and stretch the surrounding areas, relieving pressure effectively. The design allows you to precisely control its side-to-side movement as you roll on it.
However, based on customer feedback, it may not be ideal for individuals with a petite neck.
The products is FSA or HSA eligible when purchased through Amazon by clicking the link below. 30-Day Return and 15-Year Warranty.
LittleMum Cane Massager:
Best for: Releasing shoulder blade pain tension while seated or standing
The LittleMum Cane massager is crafted to target trouble spots and eliminate deep-rooted knots, offering superior accuracy compared to lightweight plastic ones. Its thumb-like knob applies firm pressure to shoulder blade trigger points without being sharp or stiff, providing effective myofascial release similar to a masseuse's thumb.
The products is FSA or HSA eligible when purchased through Amazon by clicking the link below. 30-Day Return.
Reference:
Efficacy of Myofascial Trigger Point Therapy on Upper Trapezius Muscle Pain: A Randomized Controlled Trial. Journal of Physical Therapy Science, 2016, 28(6), 1827-1831.
Myofascial Trigger Points in the Shoulder Girdle and Their Role in Referred Pain and Muscle Dysfunction. Journal of Orthopaedic & Sports Physical Therapy, 2001, 31(6), 316-325.
Effectiveness of Myofascial Release in the Treatment of Chronic Scapular Pain Associated with Myofascial Pain Syndrome. Pain Research and Management, 2018, 2018, Article ID 3210645.
Infraspinatus Myofascial Trigger Points and Their Contribution to Shoulder Blade Pain. Journal of Manual & Manipulative Therapy, 2014, 22(4), 177-182.
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