Pain Between Your Shoulder Blades? Here Are 9 Possible Causes
That nagging ache between your shoulder blades can be incredibly frustrating. It can range from a dull discomfort to a sharp, stabbing pain, making simple tasks feel difficult. If you’re wondering what might be causing this pain, you’re not alone. Several potential culprits exist, so let’s explore them together.
1. Muscle Strain
One of the most common reasons for pain between your shoulder blades is muscle strain. You have many muscles in your upper back that help stabilize your shoulders and spine. Overuse, improper lifting, or even sleeping in an awkward position can cause these muscles to become strained or injured.
- Symptoms: Muscle strains typically cause a dull, achy pain that worsens with movement. You might also notice stiffness and limited range of motion in your shoulders.
2. Poor Posture
Hunching over a computer or phone all day places significant strain on your neck, shoulders, and upper back muscles. Over time, this poor posture leads to muscle imbalances, tightness, and, ultimately, pain between your shoulder blades.
- Symptoms: Pain caused by poor posture is often a persistent ache that might feel worse after prolonged sitting or standing. You could also experience headaches and neck stiffness.
3. Myofascial Pain Syndrome
Myofascial pain syndrome involves sensitive “trigger points” within your muscles. These trigger points can refer pain to other areas of your body, including the region between your shoulder blades.
- Symptoms: The hallmark of myofascial pain syndrome is localized pain that worsens with pressure on the trigger point. You might also feel a tight knot within the muscle.
4. Rotator Cuff Injury
Your rotator cuff is a group of muscles and tendons that stabilize your shoulder joint. Injuries to this area, such as tendinitis or tears, can cause referred pain in the back of the shoulder and even between the shoulder blades.
- Symptoms: Rotator cuff injuries often lead to a deep ache within the shoulder, pain that worsens with overhead activities, weakness in the arm, and sometimes a clicking or popping sensation when moving the shoulder.
5. Arthritis
Arthritis refers to inflammation of the joints. Osteoarthritis, the “wear and tear” type of arthritis, commonly affects the spine, including the upper back area. This can lead to pain, stiffness, and reduced range of motion.
- Symptoms: Arthritis pain usually builds gradually and may be worse in the morning or after periods of inactivity. You might also notice a grinding or popping sensation when moving your shoulders.
6. Disc Problems
Your spine is cushioned by rubbery discs between the vertebrae. These discs can degenerate, herniate (bulge outwards), or rupture, putting pressure on nearby nerves. When this occurs in your upper or mid-back (thoracic spine), you may experience pain between your shoulder blades.
- Symptoms: Disc problems often cause sharp pain that may radiate down your arm or into your chest. Numbness, tingling, and muscle weakness can accompany the pain.
7. Gallbladder Problems
Surprisingly, problems with your gallbladder can sometimes cause referred pain between your shoulder blades, particularly on the right side. Gallstones or gallbladder inflammation can trigger this type of pain.
- Symptoms: Gallbladder pain may be sharp or cramping and is often accompanied by nausea, vomiting, and pain in the upper right abdomen.
8. Heart Attack (Rare)
In rare cases, pain between the shoulder blades can be a sign of a heart attack, especially in women. This pain may feel like pressure, squeezing, or an intense ache.
- Symptoms: Other heart attack symptoms include chest pain, shortness of breath, nausea, lightheadedness, and pain radiating into the jaw, neck, or left arm.
9. Lung Conditions
Certain lung conditions, such as a collapsed lung or a pulmonary embolism (blood clot in the lung), can lead to pain between the shoulder blades.
- Symptoms: Lung conditions often cause sharp chest pain that worsens with deep breathing, coughing, or movement. You might also experience shortness of breath, coughing up blood, or a bluish tint on your skin.
When to Seek Medical Attention
While many cases of pain between the shoulder blades are caused by muscle strain or other less serious conditions, it’s important to see a doctor if you experience any of the following:
- Severe or worsening pain
- Pain that doesn’t improve with rest or over-the-counter pain medication
- Pain accompanied by fever, chills, or unexplained weight loss
- Numbness, tingling, or weakness in your arms or legs
- Chest pain, shortness of breath, or dizziness
- Pain after a recent injury or trauma
Frequently Asked Questions
Q: How can I relieve pain between my shoulder blades?
A: Here are some things you can do:
- Rest: Avoid activities that worsen your pain.
- Ice and heat: Alternate between applying ice packs and heating pads to the affected area.
- Over-the-counter pain relievers: Ibuprofen or naproxen may help reduce pain and inflammation.
- Gentle stretching and exercise: Talk to a physical therapist about exercises to improve your posture and strengthen your upper back muscles.
Q: Can stress cause pain between my shoulder blades?
A: Yes, stress can contribute to muscle tension and tightness in your shoulders and upper back, leading to pain. Stress management techniques like deep breathing, meditation, and exercise can be helpful.
Q: Are there any serious conditions that can cause pain between my shoulder blades?
A: Yes, while most causes are not life-threatening, some serious conditions like heart attack, lung problems, or certain cancers should be ruled out. It’s crucial to see a doctor if you have any concerning symptoms or if your pain is severe or persistent.
Conclusion
Pain between your shoulder blades can be a real nuisance, but understanding the potential causes brings you closer to finding relief. If your pain is mild, home remedies and self-care might be enough. However, don’t hesitate to consult a doctor if you have concerns, experience severe symptoms, or if the pain doesn’t improve.
