Pain Between Shoulder Blades

1. Poor Posture

Slouching, sitting at a desk all day, or leaning over a phone can strain your upper back muscles. Over time, this leads to tightness, muscle imbalances, and discomfort.

2. Muscle Strain or Overuse

Lifting heavy items, repetitive overhead motion, or intense workouts can cause pulled muscles in the shoulder blade region. Athletes, warehouse workers, and those with physically demanding jobs are especially at risk.

3. Pinched Nerve

When a nerve gets compressed in the cervical (neck) or thoracic (upper back) spine, it can cause scapula pain, tingling, numbness, or a burning sensation in the upper back shoulder blades.

4. Referred Pain from Internal Organs

Sometimes pain under the shoulder blade isn’t due to the back at all.

• Right shoulder blade pain may signal gallbladder or liver issues.
• Left shoulder blade pain could be a sign of heart issues, particularly in women.

5. Stress and Muscle Tension

Chronic stress causes you to hold tension in your shoulders and upper back. Over time, this leads to deep knots in shoulder blades and persistent soreness.

6. Sleeping Position or Sudden Movements

Falling asleep in a twisted position or making an abrupt movement can strain muscles and lead to pain between the shoulder blades.

7. Trauma or Injury

Falls, car accidents, or impact injuries can bruise or fracture the scapula, or strain the surrounding muscles.

Serious Medical Conditions to Rule Out

While muscle strain is the most common cause, persistent or intense pain may be related to more serious conditions.

Heart-Related Issues

Pain in the upper left back, especially if paired with nausea, shortness of breath, or pain radiating to the arm or jaw, could indicate a heart attack. Women may experience heart attack symptoms differently, including pain in the left shoulder and neck pain.

Lung Conditions

• Pleurisy (inflammation of lung lining)
• Pulmonary embolism (blood clot in the lungs)
• Lung cancer (in rare cases)

These may all present as sudden sharp pain in middle of back or between shoulder blades.

Spinal Issues

Conditions like herniated discs, spinal stenosis, or arthritis can compress nerves, leading to pinched nerve in shoulder blade symptoms.

Shingles

Before the shingles rash appears, many experience burning or stabbing pain in one side of the back.

Pain Location Matters: Left vs. Right vs. Center

→ Left Shoulder Blade Pain

Could relate to muscle strain, heart issues, or referred pain from the lungs.

→ Right Shoulder Blade Pain

More often related to gallbladder, liver, or digestive issues.

→ Middle or Center Upper Back

Often linked to spinal or posture-related problems, especially if the pain is symmetrical.

Symptoms That May Accompany Shoulder Blade Pain

• Radiating pain into arm or chest
• Tightness or deep aching
• Tingling or numbness
• Upper back pain and nausea (female-specific concerns)
• Difficulty taking deep breaths
• Sharp pain when moving or lifting

If your pain comes with fever, unexplained weight loss, or sudden weakness, consult a doctor immediately.

Diagnosing the Cause: What to Expect

Doctors will typically:

• Ask about your medical history and recent activity
• Perform a physical exam
• Order imaging: X-rays, MRI, or CT scan
• Conduct nerve studies if a pinched nerve is suspected

You may be referred to a physical therapist, pain management specialist, or cardiologist based on findings.

At-Home Remedies for Shoulder Blade Pain

1. Stretches & Exercises

• Cat-Cow Stretch
• Thoracic extensions with foam roller
• Wall angels
• Gentle yoga poses like Child’s Pose or Thread the Needle

2. Heat or Cold Therapy

• Apply a cold pack for recent injuries (first 48 hours)
• Use a heating pad for muscle tightness or knots

3. Over-the-Counter Pain Relief

• NSAIDs like ibuprofen or naproxen can reduce inflammation

4. Self-Massage or Foam Rolling

• Target the area between shoulder blades
• Helps break up trigger points and tight muscles

5. Try to Pop Upper Back Safely

• Gentle stretches or using a foam roller might help
• Avoid forceful adjustments at home

If the pain persists longer than 1-2 weeks or worsens, stop home treatment and consult a provider.

Medical Treatments for Persistent Pain

If home remedies don’t provide relief, professional treatment may be needed.

Physical Therapy

A tailored plan to improve posture, strengthen weak muscles, and reduce nerve compression.

Chiropractic Adjustments

Spinal alignment may reduce nerve irritation and muscle tension.

Pain Management

• Trigger point injections
• Anti-inflammatory prescriptions
• Muscle relaxants (short-term use)

Surgical Intervention

Rare, and usually reserved for structural spinal problems that don’t respond to conservative care.

Prevention Tips for Shoulder Blade Pain

Ergonomic Work Setup

• Keep screen at eye level
• Use a chair with back support
• Take frequent stretch breaks

Regular Stretching and Exercise

• Strengthen core and back muscles
• Incorporate mobility exercises into daily routine

Stress Management

Practice breathing exercises, meditation, or light activity to manage tension held in the shoulders.

Better Sleep Habits

• Use a supportive pillow
• Avoid stomach sleeping
• Align spine during rest

When Should You Worry About Shoulder Blade Pain?

Seek medical attention if you experience:

• Pain with chest tightness or shortness of breath
• Sudden weakness or numbness in arms or legs
• Intense or worsening pain unrelieved by rest
• Pain accompanied by upper back pain and nausea (especially in females)

Your body is trying to tell you something. Don’t ignore persistent or unusual pain.

Conclusion

Pain between the shoulder blades is common but complex. It may be caused by something as simple as poor posture or as serious as a heart or lung condition. Understanding the location, accompanying symptoms, and triggers can help you determine when self-care is enough and when to seek medical attention. If you’re experiencing persistent discomfort, exploring professional shoulder pain relief San Antonio can provide targeted solutions and expert care.

Whether you’re dealing with chronic soreness, a sharp stabbing sensation, or unexplained discomfort, proper diagnosis and treatment can help you find lasting relief.

FAQs: 

Q1: Why does my upper back hurt between my shoulder blades?

Ans: Often due to posture, muscle strain, or spinal misalignment. Less commonly, it may indicate heart, lung, or gastrointestinal issues.

Q2: What causes stabbing pain under the right shoulder blade?

Ans: This could be a gallbladder issue, pulled muscle, or pinched nerve. A doctor can help rule out serious causes.

Q3: Is upper left back pain a sign of heart attack?

Ans: Yes, especially in women. If accompanied by chest discomfort, nausea, or shortness of breath, seek emergency care.

Q4: Can a pinched nerve cause pain between shoulder blades?

Ans: Yes. Nerve compression in the spine can radiate pain to the scapular region.

Q5: How do I relieve pain between my shoulder blades at home?

Ans: Try stretches, foam rolling, heat therapy, and OTC pain meds. Persistent pain should be evaluated by a healthcare provider.