Pain in the shoulder blades is a common issue that affects people of all ages, whether it’s due to prolonged sitting, poor posture, physical exertion, or a more serious medical condition. It can present as a dull, stabbing, or sharp pain, and is sometimes accompanied by stiffness, limited range of motion, or a feeling of heaviness in the upper back.
Although shoulder blade pain often seems harmless, it can significantly reduce quality of life by interfering with daily activities and restricting free movement. Ignoring the symptoms or delaying treatment can lead to worsening of the condition and the development of chronic pain.
Why does shoulder blade pain occur? Most common causes
Shoulder blade pain can occur for various reasons, ranging from muscle tension and poor posture to more serious spinal issues or referred pain from internal organs. Understanding the true cause is crucial for proper treatment and long-term resolution of the problem.
Muscle tension and imbalance
The muscles around the shoulder blades, such as the trapezius, rhomboid muscles, and levator scapulae, play a key role in the stability and movement of the shoulders and neck. However, everyday habits like prolonged sitting, poor posture, and repetitive one-sided movements can lead to overstrain, causing pain and stiffness.
Causes of muscle tension and imbalance:
Sitting in the same position for long periods, especially when working at a computer or driving.
Carrying heavy bags on one shoulder or sleeping on the same side of the body.
Weakness in certain muscle groups and overuse of others, leading to imbalance.
Lack of physical activity and improper exercise technique.
How to solve the problem:
Therapeutic exercises for strengthening and stretching the shoulder blade muscles, manual therapy, and massages help relieve tension and restore muscle balance.
Spinal problems (herniated disc, spondylosis)
Shoulder blade pain can be a result of problems in the cervical or thoracic spine. A herniated disc, degenerative changes such as spondylosis, and other spinal deformities can put pressure on nerves, leading to pain that radiates to the shoulder blades.
Most common causes:
Degenerative spinal changes due to aging.
Injuries or sudden movements that cause a herniated disc.
Scoliosis or other deformities that affect how stress is distributed on muscles and joints.
Symptoms indicating a spinal issue:
Pain spreading from the neck to the shoulder blades or down the arm.
Numbness, weakness, or loss of sensation in the arms.
Increased pain with certain movements or prolonged sitting.
How to solve the problem:
Physical therapy, spinal mobilization, and targeted rehabilitation programs can help reduce pain and improve spinal function.
Prolonged sitting and poor posture
Incorrect posture during prolonged sitting, especially while working at a computer, can cause excessive strain on the muscles and lead to pain in the shoulder blades. Rounded shoulders and slouching increase pressure on muscles and joints, which over time causes discomfort and stiffness.
How does poor posture cause pain?
Pulling the shoulders forward creates an imbalance in the back muscles.
Weakness in the back muscles and overuse of the front shoulder muscles.
Limited mobility of the thoracic spine contributes to poor posture.
How to solve the problem?
Corrective exercises to improve posture, strengthen back muscles, and increase awareness of proper posture help prevent and relieve pain.
Injuries and overuse
Injuries in the shoulder blade area can occur due to sudden movements, lifting heavy objects, or sports activities. Muscle inflammation, strains, and tendon ruptures can cause intense pain and limit movement.
Most common causes of injuries:
Lifting heavy objects without proper technique.
Sudden movements during physical activity.
Blows or falls that can damage muscles or bones.
Symptoms:
Sharp or stabbing pain during arm or shoulder movements.
Difficulty raising the arm above the head.
Swelling or bruising around the shoulder blades.
How to solve the problem?
Treatments such as physical therapy, exercises to strengthen shoulder stabilizers, and manual therapy can help recovery and reduce pain.
Referred pain from other organs
Sometimes, pain in the shoulder blades can be caused by problems with internal organs. This type of pain usually isn’t related to muscles or the spine but originates from the heart, lungs, stomach, or gallbladder.
Possible causes of referred pain:
Heart problems, such as angina pectoris, can cause pain in the left shoulder blade.
Lung diseases, like pneumonia or pulmonary embolism, can cause pain in the shoulder blades, especially during breathing.
Gallbladder issues can cause pain in the right shoulder blade, particularly after fatty meals.
A stomach ulcer can cause referred pain in the shoulder blades, often accompanied by heartburn and nausea.
How to recognize serious symptoms and when to take action?
Pain in the shoulder blades can result from muscle tension or poor posture, but in some cases, it may indicate more serious health problems. Recognizing symptoms that require urgent medical attention is crucial for timely action and preventing possible complications.
Pain spreading to the chest, neck, or left arm
Pain in the shoulder blades that also spreads to the chest, left arm, neck, or jaw may be a sign of a heart attack (myocardial infarction) or angina pectoris. This type of pain often comes on suddenly and can be accompanied by chest tightness, difficulty breathing, dizziness, and cold sweating.
When to act?
Call emergency services immediately if shoulder blade pain is accompanied by chest pain, pressure, or shortness of breath.
Sharp pain in the shoulder blade when breathing or coughing
If shoulder blade pain intensifies with deep breaths or coughing, it may indicate lung problems such as pulmonary embolism, pneumonia, or pneumothorax (collapsed lung). Pulmonary embolism is especially serious and occurs when a blood clot blocks blood flow in the lungs.
Accompanying symptoms:
Sudden, sharp pain in the shoulder blade or chest
Difficulty breathing or feeling of suffocation
Rapid heartbeat and dizziness
When to act?
Seek medical help immediately if the pain worsens with breathing and is accompanied by difficulty breathing or a rapid pulse.
Pain in the right shoulder blade after meals
Pain in the right shoulder blade occurring after eating fatty foods may indicate gallbladder problems such as gallstones or inflammation of the gallbladder. This pain can be accompanied by nausea, vomiting, and bloating.
When to act?
If the pain recurs after meals, lasts for a long time, or worsens, see a doctor to check for gallbladder issues.
Weakness, numbness, or tingling in the arms
If shoulder blade pain is accompanied by numbness, weakness, or tingling in the arms or fingers, it may signal spinal problems such as herniated disc or spondylosis. Pressure on nerve roots can reduce sensation and strength in the upper limbs.
When to act?
If you experience loss of sensation or weakness in your arms, seek help from a physiatrist or neurologist as soon as possible for diagnosis and proper treatment.
Persistent and intense pain that does not go away
If shoulder blade pain lasts for weeks or months despite rest and changes in body position, it may indicate chronic muscle or spinal problems or more serious conditions like tumors or infections.
When to act?
If pain persists even after treatment and affects daily activities, thorough examinations are necessary to determine the exact cause.
How do we treat shoulder blade pain at the In Locco Center?
Pain in the shoulder blades can significantly impact quality of life, limit movement, and make daily activities difficult. That’s why it’s important to approach treatment in a proper and comprehensive way. At the In Locco Physio and Aesthetic Center, we apply a combination of modern diagnostic methods and effective therapeutic treatments to eliminate the cause of the pain and enable long-term improvement.
Individual approach and diagnostics
Each patient is unique, so our treatment approach is fully individualized. We start the process with a detailed examination that includes:
A discussion about symptoms, lifestyle, and daily activities.
A clinical examination assessing muscle condition, mobility of the shoulder blades, and spine.
If necessary, additional diagnostic methods such as ultrasound, X-rays, or MRI.
Based on the diagnosis, we create a personalized therapy plan focused on eliminating the root cause of the pain, not just relieving the symptoms.
Physical therapy and targeted treatments
Physical therapy is one of the key methods for treating shoulder blade pain because it helps reduce inflammation, improve circulation, and restore muscle and joint functionality. At our center, we use various methods:
Laser therapy uses low-power lasers to stimulate tissue, helping reduce pain and speeding up the healing process of damaged tissues in the shoulder blade area.
Magnetotherapy uses magnetic fields to improve circulation, reduce inflammation, and promote tissue regeneration, easing shoulder blade pain.
Ultrasound therapy employs high-frequency sound waves that penetrate tissues, reducing pain, improving circulation, and accelerating recovery.
Electrotherapy applies electrical impulses that stimulate the nervous and muscular systems, which can relieve shoulder blade pain and improve muscle function.
Shockwave therapy uses high-energy acoustic waves to stimulate tissues, reduce pain, increase circulation, and encourage the regeneration of damaged structures in the shoulder blade area.
Hijama (cupping), kinesitherapy, and chiropractic care These methods are especially beneficial for patients with chronic pain, degenerative changes, and muscle injuries.
Therapeutic exercises for long-lasting relief
Properly selected exercises play a key role in preventing the recurrence of shoulder blade pain. At the In Locco Physio and Aesthetic Center, the therapist creates an individualized exercise program that may include:
Stretching exercises – to improve flexibility and reduce muscle tension.
Strengthening exercises – targeted strengthening of the back, shoulder, and neck muscles to better stabilize the shoulder blades.
Posture correction exercises – improving posture for people who sit for long periods or have poor posture.
Performing these exercises correctly under the supervision of a therapist contributes to faster recovery and long-lasting pain relief.
Massage and manual therapy
Massage and manual therapy techniques are highly effective in relieving tension and pain in the shoulder blades. At our center, we use various techniques:
Medical massage – focused on deep muscle relaxation and improving circulation.
Trigger point therapy – targeting the elimination of painful points and muscle knots.
Myofascial therapy – a technique that helps restore muscle elasticity and reduce movement restrictions.
Manual therapy is especially beneficial for patients with chronic muscle tension, as well as for those who have developed shoulder blade pain due to stress or improper movements.
Why choose the In Locco Center?
At our center, we apply a multidisciplinary approach that combines diagnostics, manual therapy, physical therapies, and specialized exercises to ensure a long-term solution for shoulder blade pain. If you experience persistent shoulder blade pain, don’t wait for it to become chronic. Schedule an examination at the In Locco Physio and Aesthetic Center and take the first step toward a pain-free and healthy life.
Exercises and Tips for Preventing Shoulder Blade Pain
Preventing shoulder blade pain is essential for maintaining the health of the spine, shoulders, and upper back. Proper posture, regular stretching, and muscle strengthening can significantly reduce the risk of pain and discomfort. Below are recommended exercises and tips to help you maintain healthy posture and prevent tension in the shoulder blades.
Stretching Exercises – Improve Flexibility and Reduce Tension
Stretching helps relax muscles, improve circulation, and prevent stiffness in the shoulder blade area. We recommend the following exercises:
Neck and Shoulder Stretch
Sit or stand upright.
Tilt your head toward one shoulder until you feel a gentle stretch on the opposite side.
Hold the position for 15-20 seconds, then repeat on the other side.
For a deeper stretch, gently pull your head toward your shoulder with your hand.
Cat-Cow Stretch
Get on all fours, supporting yourself on your hands and knees.
Inhale and lift your head while lowering your belly toward the floor.
Exhale and round your back, tucking your chin toward your chest.
Repeat 10-15 times, coordinating with your breath.
Chest Muscle Stretch
Stand next to a wall and place your arm at a 90-degree angle against it.
Gently lean forward until you feel a stretch in your chest and shoulders.
Hold for 20-30 seconds and repeat on the other side.
These exercises reduce stiffness and improve shoulder and shoulder blade mobility.
Strengthening Exercises – Stabilize Shoulder Blades and Improve Posture
Strengthening the muscles of the back, shoulders, and core is crucial for preventing shoulder blade pain. These exercises are simple and effective:
Scapular Retraction
Sit or stand upright with arms at your sides.
Pull your shoulder blades back and slightly together.
Hold for 5 seconds, then relax.
Repeat 10-15 times.
Plank
Support yourself on your forearms and toes, keeping your body straight.
Engage your core and shoulder blade muscles.
Hold for 20-60 seconds depending on your fitness level.
Repeat 2-3 times daily.
“Superman” Exercise
Lie face down with arms extended in front of you.
Lift your arms, chest, and legs simultaneously, hold for 3-5 seconds.
Return to the starting position and repeat 10 times.
By strengthening the muscles supporting the shoulder blades and spine, you reduce strain and risk of pain.
Proper Posture – Key to Long-Term Prevention
Poor posture is one of the most common causes of shoulder blade pain, especially for people who sit for long periods. Here are some tips to improve posture:
While Sitting
Keep your back straight and supported by the chair backrest.
Keep your feet flat on the floor.
Relax your shoulders and slightly pull them back.
Adjust your screen height to eye level.
While Standing
Distribute your weight evenly on both feet.
Avoid leaning your shoulders forward or backward.
Engage your core muscles to maintain proper posture.
While Sleeping
Use a medium-height pillow that supports your neck and spine.
Avoid sleeping on your stomach, as it can cause tension in the shoulder blades.
Sleeping on your back or side with a pillow between your knees can improve body alignment.
Proper posture reduces pressure on shoulder blade muscles and contributes to long-term pain prevention.
Ergonomics of Your Workspace – Prevent Pain During Work
Prolonged sitting and poor body positioning during work can cause shoulder blade pain. Here are some ergonomics tips:
Chair adjustment – Use a chair with good lumbar support.
Keyboard and mouse position – Keep them aligned with your elbows to reduce shoulder tension.
Breaks and movement – Every 30-45 minutes, stand up, stretch, and walk around.
Proper ergonomics reduce the risk of tension and pain in the upper back.
Relaxation and Stress Reduction
Stress and emotional tension often cause muscle tightness in the shoulder blade area. Regular relaxation techniques can help prevent pain:
Deep breathing – Helps relax muscles and reduce tension.
Yoga and Pilates – Improve flexibility and strengthen supporting muscles.
Massage – Relieves tension and improves circulation.
Regular relaxation and physical activity reduce the risk of stress-related shoulder blade pain.