Pain Between The Shoulder Blades

Understanding Pain Between the Shoulder Blades:

A Holistic Approach to Relief and Recovery

If you have ever experienced pain right between the shoulder blades, you know that whether it’s severe pain or a mild ache, it can significantly impact daily life. While this type of pain can occasionally stem from traumatic incidents, such as a car accident or a fall, it more often develops gradually due to repetitive daily habits. Simple behaviors like hunching over a desk, poor posture while driving, or using an unsupportive pillow can lead to strain in the thoracic region.

This is one of the most common conditions we treat at Green Space Health. Over several years and thousands of treatments, we have developed an effective plan to help our patients recover faster and stay pain-free.

In this article, we’ll explore:

The Most Common Causes
Our 3-Step Treatment Protocol
The Best Stretches
The Best Exercises
When X-rays Are Necessary

Remember: This blog is meant for educational purposes only and is not medical advice. If you have concerns or want to try a new therapy, consult a healthcare professional first.

The Most Common Cause of Mid-Back Pain

Almost every patient I encounter with this issue feels they need to stretch more because of a "tight" feeling in their back and shoulders. However, this issue is almost always caused by muscles that are overly stretched.

You may wonder, How can that be? I certainly don’t stretch too much. Consider this: when you slouch at a desk, your shoulders round forward, separating your scapulas (shoulder blades). This position causes weakness in the rhomboid muscles, leading to instability and pain. Addressing this issue properly is a surprisingly simple fix for a potentially debilitating problem.

Our 3-Step Treatment Protocol for Lasting Relief

We take a structured and comprehensive approach to treating pain between the shoulder blades. Our 3-step protocol is designed to address the root cause of your discomfort, promote recovery, and prevent future episodes for long-term results.

Step 1: Identify the Problem and Reduce Pain

The first step focuses on accurately diagnosing the root cause of your shoulder blade pain and providing fast relief. To do this, we use:

Orthopedic tests to assess thoracic spine and shoulder stability.
Neurological tests to evaluate nerve involvement, such as radiating pain or numbness.
Posture analysis to identify imbalances contributing to upper back strain.
X-rays to visualize structural issues, such as misalignments, degeneration, or fractures.

Once the cause of your pain is identified, we begin treatments on day one. These may include chiropractic adjustments, soft tissue therapies, myofascial release, and other targeted techniques to reduce pain, inflammation, and muscle tension while promoting healing.

Step 2: Personalized Rehabilitation

After pain relief is achieved, the next step is to restore strength, stability, and mobility to the thoracic spine and surrounding muscles. We develop personalized exercise programs and implement targeted therapies to:

Strengthen the upper back and shoulder muscles.
Improve flexibility and balance in the thoracic spine and shoulder girdle.
Enhance mobility to restore your ability to perform daily activities without discomfort.

This stage is critical for rebuilding the muscles and connective tissues that support the thoracic region, reducing the risk of reinjury and creating a stable foundation for long-term health.

Step 3: Prevention and Maintenance

The final step focuses on prevention and maintenance. Many patients schedule periodic checkups and chiropractic adjustments as part of their ongoing care. These visits help:

Maintain proper spinal alignment and shoulder balance.
Address minor imbalances before they escalate into pain.
Support healthy biomechanics, reducing strain on the upper back and surrounding areas.

Routine maintenance care allows us to catch potential issues early and address them proactively. At Green Space Health, our holistic approach ensures you’re not only pain-free but also equipped with the tools to maintain your spinal health and vitality.

The 3 Best Stretches for Pain Between the Shoulder Blades

Stretching is a necessary component of this condition, but stretching the correct muscles is crucial. At Green Space Health, we recommend these targeted stretches:

1. Neck Extension

This stretch helps relieve tension in the neck and shoulders.

Sit on a chair with a towel draped over your shoulders.
Slowly tilt your head back as if looking at the ceiling.
Let the base of your skull rest on the towel.
If this is comfortable, hold the position for up to 5 minutes. Stop if it causes pain.

2. Wall Angels

This stretch promotes mobility and alignment in the shoulders and upper back.

Stand with your back flat against a wall.
Raise your arms straight up and down as if making a snow angel.
Keep the back of your hands in contact with the wall throughout.
Perform 10–12 repetitions, stopping if you experience pain.

3. Hanging from a Pull-Up Bar

This stretch decompresses the thoracic spine and stretches the latissimus dorsi.

Hold a pull-up bar with your hands shoulder-width apart.
Relax your body, allowing your arms and upper body to stretch.
Hang for at least 10 seconds at a time.

Note: This exercise may not be accessible to everyone due to upper body strength requirements.

The Best Exercises for Pain Between the Shoulder Blades

Strengthening the thoracic spine and surrounding muscles is crucial for pain management and prevention.

1. Rows

Use a resistance band or cable machine.
Pull your elbows back, squeezing your shoulder blades together.
Perform 2–3 sets of 10–12 repetitions.

2. Lat Pulldowns

Sit at a lat pulldown machine.
Pull the bar down to your chest, keeping your back straight.
Perform 2–3 sets of 10–12 repetitions.

3. Reverse Flys

Hold light resistance bands or weights.
Extend your arms out to the sides, squeezing your shoulder blades together.
Perform 2–3 sets of 10–12 repetitions.

Are X-rays Necessary for Pain Between the Shoulder Blades?

X-rays are useful for assessing structural issues but are not always necessary.

What X-rays Can Show

Misalignments: Identifying spinal misalignments or abnormalities.
Bone Degeneration: Detecting arthritis or disc narrowing.
Fractures: Ruling out trauma-related injuries.

When MRI is Recommended

MRI is often necessary for soft tissue injuries, such as:

Herniated discs pressing on nerves.
Muscle strain or ligament damage.
Inflammation or fluid buildup.

At Green Space Health, we use a comprehensive approach to evaluate and treat shoulder blade pain. With years of experience and thousands of treatments delivered, we’ve refined effective, non-invasive techniques to achieve lasting relief. Your health is your greatest asset, and we’re honored to support you on your journey to wellness.