Many of us experience the odd twinge in our upper back but when is it more serious? While one obvious possibility is muscle strain according to the Lancaster Orthopedic Group there are another five potential reasons for pain between your shoulder blades and some need urgent attention.
The LOG experts have now spelled out the possible causes and how to relieve the pain. This is what they say:
Six causes of shoulder blade pain
Muscle Strain
Muscle strain is a common cause of pain between the shoulders and can be a result of overuse, injury, or poor posture. Poor posture, in particular, can lead to overuse injuries in the upper back.
Examples of poor posture that can cause this type of pain include slouching and rounding your shoulders forward while sitting at a computer. Occupations or hobbies that require repetitive motions, such as dentistry or volleyball, can also lead to overuse injuries.
Acid Reflux
Acid reflux, or heartburn, is a condition that causes a burning sensation in the chest. It can also cause pain between the shoulder blades.
Acid reflux occurs when stomach acid backs up into the esophagus, the tube that connects your mouth to your stomach. This can be as a result of several factors, including eating certain foods, caffeine, or alcohol.
Gallbladder Infection
Gallbladder infection is an inflammation of the gallbladder, a small organ located under the liver. Gallstones, which are hardened deposits of cholesterol and other substances, can block the bile duct and cause pain.
Pain from a gallbladder infection is usually felt in the upper right part of the abdomen, but it can also radiate to the back, between the shoulder blades.
Heart Attack
A heart attack is a medical emergency that occurs when blood flow to a part of the heart is blocked. Heart attacks can cause chest pain, but they can also cause pain in other parts of the upper body, including the shoulder blades, neck, jaw, and arms.
Pain between the shoulder blades is a more uncommon symptom of a heart attack. However the LOP warn it is important to be aware of it.
Aortic Dissection
Aortic dissection is a serious medical condition that occurs when a tear forms in the inner layer of the aorta, the largest artery in the body. Aortic dissection can cause sudden, severe chest pain that may radiate to the back or neck. It can also cause other symptoms, such as sweating, shortness of breath, and nausea.
Pericarditis
Pericarditis is an inflammation of the pericardium, the sac that surrounds the heart. Pericarditis can cause sharp, stabbing chest pain that worsens with deep breaths or lying down.
It can also cause pain in other parts of the upper body, including the shoulder blades.
6 ways to stop pain between the shoulder blades
Pain between the shoulder blades can be disturbing, but the LOG experts say you can take the following steps to find relief.
Exercise
Regular exercise is a powerful tool for managing pain between the shoulder blades. It strengthens the muscles that support your posture and improves flexibility, reducing strain and tension.
Some exercises to try:
- Shoulder Blade Squeezes: Sit or stand tall and pinch your shoulder blades together for a few seconds, then release. Repeat 10-15 times. This strengthens the muscles that stabilize your shoulder blades.
- Cat-Cow Stretch: Get on all fours with your hands shoulder-width apart and knees hip-width apart. As you inhale, arch your back and look up (cow pose). As you exhale, round your back and tuck your chin (cat pose). Repeat 10-15 times. This improves flexibility in your spine and upper back.
- Arm Circles: Stand tall with arms outstretched to your sides. Make small circles forward for 10 repetitions, then switch directions and make 10 circles backward. This loosens tight muscles in your shoulders and upper back.
Heat or ice therapy
Applying heat or ice can provide temporary pain relief. Use a heating pad or warm compress on low heat for 15-20 minutes at a time. Alternatively, apply an ice pack wrapped in a towel for 15-20 minutes. Alternate between heat and ice throughout the day.
Good posture
Poor posture is a major culprit for upper back pain. Be mindful of your posture throughout the day, keeping your shoulders back and down and your spine straight. When sitting, use a supportive chair and avoid hunching over your desk.
Stretch regularly
Stretching helps loosen tight muscles that can contribute to pain. In addition to the Cat-Cow exercise mentioned earlier, try these stretches:
- Doorway Chest Opener : Stand in a doorway with your forearms on either side of the doorframe. Lean forward gently, feeling a stretch in your chest and shoulders. Hold for 30 seconds.
- Lateral Neck Stretch: Sit or stand tall and gently tilt your head to one side, bringing your ear towards your shoulder. Use your hand on your head to provide a slight stretch, but avoid forcing it. Hold for 30 seconds and repeat on the other side.
Massage therapy
A massage therapist can help loosen tight muscles and improve blood flow to the area, promoting healing and pain relief.
Listen to your body
If pain persists or worsens, don’t hesitate to seek professional medical advice. Early diagnosis and treatment can help prevent further complications.