Living with upper back pain between your shoulder blades can be challenging. While we often hear about neck and lower back pain, that nagging discomfort right in the middle of your back can really mess with your day. According to a 2015 journal article in Occupational Medicine, as many as 1 in 10 men and 1 in 5 women experience this kind of pain. Known medically as interscapular pain, it affects up to 15% of adults each year. It isn’t just a nuisance—it can make simple tasks like reaching for things or even just relaxing a challenge. Discomfort in the thoracic region can impact up to 30% of people during their lifetime.
Understanding what causes this pain and recognizing its symptoms is key. Once you know what’s going on, you can find ways to manage it and start feeling better again. Let’s dive into what might be causing your upper back pain and how you can begin to find relief.
Possible Causes of Back Pain Between Shoulder Blades
Several factors, including cancer, weight, severe pain, and other conditions such as shoulder pain bench press, can contribute to upper back pain between the shoulder blades.
- Poor Posture: Poor posture, especially with prolonged sitting or slouching for an extended period, can strain the muscles and ligaments in the upper back and contribute to pain between the shoulder blades, often resulting in tight muscles. Over time, this can lead to muscle imbalances and chronic discomfort.
- Muscle Strain or Spasm: Muscle strain or spasms can occur due to sudden movements, overuse, or poor lifting techniques. This can result in localized pain and tenderness between the shoulder blades, commonly seen with muscle injuries.
- Herniated or Bulging Disc: Issues with the discs in the upper back, such as herniated discs or bulging discs, can compress nearby spinal nerves, leading to pain that radiates between the shoulder blades. This compression can sometimes be associated with conditions like spinal stenosis and disc herniation.
- Osteoarthritis: Osteoarthritis can affect the joints in the thoracic spine, including those in the upper back, causing chronic pain and stiffness between the shoulder blades. This condition is often associated with degenerative disc disease, which can exacerbate symptoms and lead to pressure on nerves and spinal bones
- Scapular Dysfunction: Scapular dysfunction, where the shoulder blade (a triangular bone) or shoulder joint doesn’t move properly, can alter the mechanics of the upper back and lead to pain in that area, sometimes caused by rotator cuff tears.
- Myofascial Pain Syndrome: Myofascial pain syndrome involves trigger points or sensitive areas in the muscles or soft tissues, which can refer to sharp pain in the upper back and between the shoulder blades, often exacerbated by repetitive movements.
- Poor Sleeping Posture: Sleeping in an awkward position or on a mattress that doesn’t support the spine well can strain muscles and lead to upper back pain, and over time, can cause issues with the vertebral bone.
- Stress and Tension: Emotional stress and tension can cause muscles in the upper back and neck to tighten, leading to pain between the shoulder blades, and may result in chronic muscle stiffness.
- Injury or Trauma: Direct trauma or injury to the upper back, such as from a fall or car accident, can cause severe pain between the shoulder blades and may also lead to symptoms like shortness of breath, a Pulmonary embolism, or rib cage injuries. It’s important to note that sudden weight loss, unexplained weight loss, or severe pain following a fall or injury should be evaluated promptly by a healthcare provider to rule out severe underlying conditions involving blood vessels, such as a Thoracic aorta rupture or Spinal fracture.
Identifying the Symptoms of Upper Back Pain
Recognizing the pain symptoms associated with upper back pain between the shoulder blades can help in determining the underlying cause and appropriate treatment and understanding the type of pain experienced:
- Muscle Tension and Tightness: Feeling of tightness or stiffness in the upper back.
- Difficulty Moving the Shoulders: Limited range of motion or pain when moving the shoulders.
- Radiating Pain: Pain that may radiate from the upper back to the cervical spine, arms, or chest and may sometimes be mistaken for issues in the lumbar spine.
- Decreased Flexibility: Stiffness that limits your ability to twist or bend, often affecting the range of motion.
- Muscle Spasms: Involuntary contractions of muscles in the upper back.
- Tenderness to Touch: Pain or sensitivity when pressure is applied to the affected area.
- Headaches: Often associated with muscle tension and tightness in the upper back and neck.
- Numbness or Tingling: Sensations that may indicate nerve involvement.
- Decreased Strength: Weakness or difficulty with tasks that require upper body strength.
How to Relieve Upper Back Pain Between Shoulder Blades
Managing and relieving upper back pain between the shoulder blades, such as stretches for upper back pain in between shoulder blades, often involves a combination of strategies targeting both the upper back and lumbar spine:
- Stretching: Gentle stretches for the chest, shoulders, and upper back can help alleviate tension, particularly in the upper back muscles.
- Exercise: Strengthening exercises for the upper back muscles and core muscles can improve posture and support the spine.
- Posture: Maintaining good posture throughout the day can reduce strain on the upper back.
- Stress Management: Techniques such as deep breathing, meditation, or yoga can help reduce stress-related muscle tension.
- Avoid Heavy Lifting: Proper lifting techniques and avoiding heavy lifting can prevent strain on the upper back.
- Heat and/or Cold Therapy: Applying heat therapy or cold packs to the affected area can help reduce pain and inflammation, with cold therapy being especially effective for acute pain.
- Over-the-counter Medication: Non-prescription over-the-counter pain relievers, muscle relaxants, or anti-inflammatory medications may provide temporary pain relief. For more severe cases, prescription medication might be necessary.
- Physical Therapy: A physical therapist can develop a tailored exercise and treatment plan to address specific causes of upper back pain, focusing on improving the range of motion and strengthening muscles, including abdominal muscles. Manual therapies may also be beneficial for long-term relief.
When Should You Worry About Upper Back Pain?
While most cases of upper back pain resolve with self-care and conservative treatments, seek medical attention if you experience chest pains and request an appointment:
- Persistent pain that doesn’t improve with rest or self-care.
- Pain is accompanied by numbness, tingling, or weakness in the arms or legs.
- Difficulty breathing or chest pain along with upper back pain.
- Pain following a fall, injury, or trauma.
Conclusion
Upper back pain between the shoulder blades can significantly affect daily life and mobility. Understanding the causes, symptoms, and effective treatment options is essential for managing and alleviating discomfort, and consulting a medical professional can provide personalized guidance. By addressing contributing factors such as poor posture, muscle strain, or underlying medical conditions, individuals can take proactive steps to improve their upper back health and overall well-being.
FAQs
How do I know if my upper back pain is serious?
Persistent pain that worsens is accompanied by other symptoms like numbness or weakness or follows an injury and should be evaluated by a healthcare professional to rule out severe underlying conditions, such as a fractured vertebra.
How do you get rid of upper back pain between shoulder blades?
Effective management often includes stretches, exercises to strengthen the back muscles, maintaining good posture, and addressing contributing factors like stress or poor ergonomics. Regular exercise and taking regular breaks during prolonged periods of sitting can also help.
Can GERD cause back pain between shoulder blades?
Yes, acid reflux or GERD (gastroesophageal reflux disease) can cause referred pain between the shoulder blades, significantly if symptoms worsen after eating.
