Pain Between the Shoulder Blades: Causes, Treatment & Prevention
Pain between the shoulder blades, also known as interscapular pain, is a common complaint among people of all ages. Whether it comes on suddenly or develops gradually over time, this type of discomfort can affect your daily activities, from working at a desk to sleeping. Physiotherapy offers a range of solutions to identify the root cause and relieve your pain.
Common Causes of Pain Between the Shoulder Blades
1. Poor Posture
Prolonged sitting, especially with rounded shoulders or a slouched upper back, can strain the muscles around the thoracic spine and shoulder blades.
2. Muscle Strain or Overuse
Activities that involve repetitive upper body movement, such as lifting, reaching, or sports like rowing or swimming, can strain the muscles that runs from the neck to the upper back.
3. Spinal Issues
Conditions such as thoracic disc herniation, scoliosis, or arthritis can cause pain that radiates between the shoulder blades.
4. Referred Pain
In some cases, pain between the shoulder blades can be referred from other areas like the neck, diaphragm, or even the heart or stomach. While rare, it’s important to rule out more serious underlying conditions.
5. Stress and Tension
Emotional stress often leads to muscle tension, particularly in the upper back and shoulders, contributing to ongoing discomfort.
What Physiotherapy can do
A physiotherapist will perform a thorough assessment to determine the exact cause of your pain and create a tailored treatment plan.
1. Postural Correction
Identifying and correcting poor postural habits is crucial. We’ll guide you through posture awareness techniques and ergonomic adjustments, particularly if you spend long hours at a desk or computer.
2. Manual Therapy
Hands on techniques such as massage, soft tissue release, and joint mobilisations can reduce muscle tension and improve mobility in the thoracic spine.
3. Exercise Therapy
Strengthening the muscles of the upper back, shoulders, and core helps support proper posture and prevent recurrence. Stretching exercises will also target tight areas contributing to pain.
4. Dry Needling or Trigger Point Therapy
For some patients, targeted treatments like dry needling can be effective in releasing chronic muscle knots between the shoulder blades.
5. Education and Self-Management
We’ll provide advice on activity modification, posture-friendly habits, and home exercises so you can manage your symptoms and prevent future flare-ups.
Conclusion
Pain between the shoulder blades can be frustrating, but it’s often very treatable with the right support. At Ballsbridge Physiotherapy, we specialise in diagnosing and treating upper back pain, helping you feel better and move more freely. Don’t ignore nagging discomfort, early intervention leads to quicker recovery.
Physiotherapy
Physiotherapy is a safe and effective treatment option for a slipped disc, helping most people regain mobility, reduce pain, and return to their daily activities without the need for surgery.