Pain between the shoulder blades is common, especially if you spend long hours sitting at a desk, driving, using a computer or looking down at your phone. It may feel like a dull ache, burning sensation or tight knot, and there are several reasons why it can develop.
Identifying what may be contributing to your discomfort can help guide the most appropriate care.
Common Causes of Pain Between the Shoulder Blades
Muscle tension is one of the most common causes. Sitting or standing in the same position for long periods can strain the muscles that support the upper and middle back.
Posture can also play a role. Rounded shoulders and a forward head position increase the workload on the muscles and joints of the thoracic spine, which may lead to discomfort over time.
Joint stiffness is another possibility. When the joints through the middle back do not move freely, nearby muscles may work harder to compensate.
The small joints where the ribs meet the spine can also become irritated, causing aching or sharp pain between the shoulder blades or around the chest.
Repetitive lifting, gardening, manual work and overhead activities may also place extra strain on the middle back.
Simple Steps You Can Try at Home
For mild symptoms, it may help to:
- Take regular breaks from sitting
- Stretch your upper and middle back gently
- Walk throughout the day
- Adjust your workstation
- Apply heat to tight muscles if appropriate
If discomfort continues, returns regularly or begins affecting daily activities, consider arranging an assessment.
How Chiropractic Care Fits In
Your Semaphore chiropractor will assess your symptoms, health history, spinal movement and posture to better understand what may be contributing to your discomfort.
Depending on your needs, care may include chiropractic care, soft tissue techniques, mobility exercises and practical advice to reduce unnecessary strain during everyday activities.
When Should You Seek Medical Advice?
Seek immediate medical care if your pain is accompanied by chest pain, difficulty breathing, significant weakness, numbness, fever, unexplained weight loss or follows a serious accident.
Get Your Middle Back Assessed
If pain between your shoulder blades is affecting work, exercise or daily activities, the team at Vitality Semaphore can assess your symptoms, discuss possible contributing factors and recommend appropriate care options.