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How to Relieve Upper Back Pain Between Shoulder Blades

Pain between the shoulder blades can feel like a deep ache, tight pressure or sharp discomfort. It may come on suddenly after lifting or twisting, or build gradually through poor posture or stress. You might feel it when turning your head, stretching your arms or sitting for long periods. This kind of pain, also known as interscapular pain, is common and often related to muscle tension or irritation in the joints and soft tissues of the upper back. While usually not serious, it can be frustrating and affect your ability to relax, work or sleep comfortably.

Fortunately, there are several gentle and effective ways to relieve pain between the shoulder blades and support healing.

What Causes Pain Between the Shoulder Blades

There are many potential causes of discomfort in this part of the upper back. A common reason is muscle strain, which can result from poor posture, lifting something awkwardly, or repetitive movements involving the arms or shoulders. If you sit at a desk or work at a computer for long hours, slouching or rounding your shoulders can put continuous pressure on the muscles between your shoulder blades.

Another possible cause is irritation or inflammation of the joints where your ribs attach to the spine. This can create localised pain that worsens with movement or deep breathing. Sometimes, a trapped nerve or minor disc issue in the upper spine can also cause pain that radiates between the shoulder blades, though this is less common.

In rare cases, pain in this area may be referred from another part of the body, such as the heart, lungs or digestive system. However, when the pain is clearly linked to movement, posture or activity, it is usually musculoskeletal and not a sign of something serious.

How to Relieve the Pain at Home

If the pain is mild to moderate and not linked to other symptoms, it can often be managed at home with rest and self-care. Applying warmth to the affected area using a heat pack, hot water bottle or warm towel can help relax the muscles and ease tightness. Heat also improves circulation, which supports healing and reduces stiffness.

Gentle stretching of the chest, shoulders and upper back can relieve tension and restore comfort. Try sitting or standing tall and slowly drawing your shoulder blades together, holding the position briefly before relaxing. Stretching the arms forward or reaching overhead can also release built-up tension in the upper spine.

If the pain came on after lifting or physical activity, allow your body time to rest and recover. Avoid heavy lifting, twisting or long periods in one position until the discomfort has eased.

Posture and Prevention

Improving posture can play a major role in preventing and relieving pain between the shoulder blades. Sit upright with your back supported, shoulders relaxed and your screen at eye level. Keep your feet flat on the floor and avoid leaning forward or rounding your shoulders. If you use a phone frequently, bring it up to eye level rather than looking down.

Make a habit of taking regular breaks from sitting, especially if your work involves long periods at a desk. Standing up, stretching gently or walking around every half hour helps reduce muscle fatigue and keeps the spine mobile.

Sleeping in a supported position also matters. Use a pillow that keeps your head and neck in line with your spine and avoid sleeping on your stomach, as this can twist the back and shoulders uncomfortably.

When to Seek Medical Advice

You should speak to your GP if the pain between your shoulder blades lasts more than a few weeks, becomes more intense over time or is associated with other symptoms such as chest pain, breathlessness, numbness, or pain radiating into the arms. Although this type of pain is usually musculoskeletal, it is important to rule out other potential causes if it does not improve with rest and self-care.

Your doctor may carry out a physical examination, ask about your lifestyle and refer you to a physiotherapist for a programme of tailored exercises and treatment. In some cases, imaging such as an X-ray or MRI may be recommended to investigate further.

Managing Stress and Muscle Tension

Emotional stress is known to contribute to tension in the neck, shoulders and upper back. When you feel anxious or overwhelmed, your muscles may tighten without you realising, particularly around the shoulder blades. Over time, this can lead to persistent discomfort and reduced flexibility.

Relaxation techniques such as deep breathing, gentle yoga or calming activities can help reduce physical tension and support healing. Making time for rest, prioritising sleep and managing daily stress levels can all improve your body’s ability to recover.

Final Thought

Pain between the shoulder blades is a common experience that is often linked to muscle tension, poor posture or everyday strain. It usually improves with gentle self-care, heat, stretching and small changes to your daily habits. Paying attention to how you sit, sleep and move can make a lasting difference to your upper back comfort. If the pain continues or causes concern, seeking guidance from your GP or a physiotherapist can offer reassurance and help you get back to feeling your best.