Shoulder blade pain can be a deep ache, a burning spot you can’t quite reach or a sharp catch when you breathe in. Usually it comes from muscles, joints or the neck, but sometimes it’s a warning sign from the heart, lungs or other organs. At Physical Medicine & Rehabilitation of NY & CT (PMR), we check for those warning signs first, then treat musculoskeletal causes at our offices in Danbury and Brewster, NY.
When to get urgent care
Pain here can be the first sign of a heart, lung, aortic or gallbladder problem. Don’t wait for an appointment if you have:
- Pain with chest pressure or squeezing, shortness of breath, sweating, nausea, lightheadedness, or pain spreading to the jaw, neck or arm. Call 911. Heart attacks can cause upper back pain, particularly in women.
- Sudden, severe, tearing or ripping pain in the chest or upper back. Call 911, as this can be a tear in the aorta.
- Sudden sharp pain that’s worse when you breathe, with shortness of breath, a racing heart or coughing up blood, especially after surgery, a long trip or with a swollen leg. Call 911.
- Pain with fever, chills or a cough, or pain under the right shoulder blade with upper belly pain, nausea or yellowing skin. Get same-day medical care.
- Upper back pain after a serious fall or crash, or with new leg weakness, numbness or loss of bladder or bowel control. Go to the ER.
See a physician soon if the pain is constant and doesn’t change with movement or position, if you have a history of cancer or unexplained weight loss, or if a burning band of pain on one side could be the start of shingles.
Common musculoskeletal causes
Once other causes are ruled out, these are the usual sources:
- Posture and screen time. Rounded shoulders and a forward head keep the muscles between your shoulder blades working all day.
- Muscle strain. Lifting, a heavy shoulder bag, a new workout or a strong golf swing can strain the rhomboids, levator scapulae or trapezius.
- Neck problems. Irritated joints or discs in the lower neck commonly refer pain to the inner edge of the shoulder blade, sometimes with arm tingling. Our neck pain page covers these.
- Rib and mid-back joints. When a small joint where a rib meets the spine is irritated, you may feel sharp, pinpoint pain beside the spine that catches with a deep breath or twist. Read more about upper back pain.
- Shoulder mechanics. Weak or poorly coordinated shoulder blade muscles, or a rotator cuff problem, can cause aching around the scapula. See our shoulder pain overview.
How PMR evaluates scapular pain
Pinpointing the source starts with questions. Does the pain change with breathing, exertion or meals? Have you had fever or a cough? Your clinician then checks neck and mid-back motion, rib joints, muscles and shoulder blade movement, and screens your nerves.
Musculoskeletal pain usually changes with movement and position. If yours doesn’t, or your history suggests another cause, we refer you to a physician promptly. X-ray imaging is available when needed.
Treating musculoskeletal shoulder blade pain
- Chiropractic care. Adjustments and mobilization for the mid-back, rib joints and neck can restore motion and ease pain. Learn more about chiropractic care.
- Massage and trigger point therapy. Medical massage targets the rhomboids, levator scapulae and upper trapezius.
- Physical therapy. Exercises build endurance in the mid-back and shoulder blade muscles and improve upper back mobility.
- Ergonomic coaching. We review your desk setup, phone habits, bag carrying and sleep position.
- Acupuncture. Some patients add it for ongoing muscle pain.
Self-care for pain between the shoulder blades
- Every 30 minutes at your desk, roll your shoulders and gently squeeze your shoulder blades together.
- Sit in a chair with a mid-height back, clasp your hands behind your head and gently arch your upper back over the top.
- Lean against a tennis ball on a wall to massage the muscle beside your shoulder blade, staying off the spine itself.
- Use a heat pack for 15 to 20 minutes to relax tight muscles.
Frequently asked questions
Why do I have pain between my shoulder blades?
Usually it’s posture, muscle strain, a stiff mid-back or rib joint, or a lower-neck problem that refers pain downward. Less often, the heart, lungs, aorta or digestive organs are involved. If the pain comes with chest pressure, breathing trouble, sweating, fever or a sudden tearing feeling, get emergency care instead of waiting for an appointment.
Is left or right shoulder blade pain more serious?
Neither side is automatically more serious, and most pain on either side comes from muscles and joints. Pain anywhere around the shoulder blades is more worrying with chest pressure, breathlessness or sweating, which can signal a heart problem. Pain under the right shoulder blade after fatty meals, or with nausea, can point to the gallbladder.
Can a chiropractor help with shoulder blade pain?
For pain from stiff joints, tight muscles or posture, chiropractic care can help. Adjustments and mobilization restore motion in the mid-back, ribs and neck, and soft-tissue work eases tight muscles. At PMR, your chiropractor screens for warning signs first and can combine care with physical therapy, massage and ergonomic changes.
Book a visit for shoulder blade pain
Don’t let a nagging ache between your shoulder blades wear you down. Our Danbury office is at (203) 744-8013, our and our Brewster, NY office at (845) 279-1135.
Online booking is available through our appointment request page.