How can you get rid of pain under the shoulder blade?

Have you felt pain sneaking beneath your shoulder blade? Working from home has become the new standard and working from nearly any room and in all kinds of positions has caused several people to experience upper back pain, particularly under the shoulder blade. Balancing work at home and household tasks increases our likelihood of ignoring the proper working postures.

Pain in the upper back, between the shoulder blades, is prevalent. Doctors call this discomfort interscapular pain. Continue reading to learn more about this common issue and how it can be addressed or even avoided.

Why does your shoulder blade hurt?

There are numerous reasons why you might be experiencing shoulder blade pain. A common cause of pain is damage to a muscle or tendon surrounding the shoulder blades. There may also be more serious reasons.

It could be a musculoskeletal disorder if:

Even intervertebral discs can cause pain below the shoulder blade, as can muscles, joints, ligaments, and tendons. The musculoskeletal reasons for shoulder blade pain are as follows:

1. If you have a muscle strain

Heavy lifting or overuse injuries from performing too much of any activity other than your routine might cause muscle strain in the upper back. The muscle fibres sustain injuries when they are overloaded. The area beneath and around the shoulder blade becomes inflamed and painful.

2. If you maintain a poor posture

A bad posture overloads the spine and places unequal stress on the structures surrounding it. Many times, you may have to maintain constant bad postures while working. You could be working at a desk as an IT professional or bending often while performing daily chores. Poor posture can overburden the upper back muscles, causing soreness beneath the shoulder blade.

3. If you have a fracture

Pain under the shoulder can result from a shoulder blade fracture. The pain may also spread along the shoulder blade, making moving the arm difficult. 

4. If you experienced a cervical disc herniation

Cervical disc herniation causes the slipped disc to place more strain on the neck's ligaments, nerves, and muscles. Pain frequently radiates under the shoulder blade due to weaker upper back muscles.

5. If you experienced a recent trauma

An accident or fall can injure the shoulder blade and surrounding area. Injuries from contact sports or a collision can also cause discomfort and inflammation around and beneath the shoulder. The degree of pain would be determined by the mechanism and severity of the injury.

It could be because of cardiac causes if:

Pain in the shoulder and shoulder blades may indicate heart issues, such as:

1. A heart attack or cardiac arrest: Shoulder blade pain is occasionally an indication of a heart attack, particularly among women. Other symptoms, such as chest pain and shortness of breath, may also be present. If you have any of these symptoms, get emergency medical care.

2. Aortic tear: An aortic dissection occurs when tears emerge in the inner lining of the aorta, the main artery that leaves the heart. Blood rushes into the tears, causing the aorta lining to rupture, or dissect.

3. Inflammation of the heart walls: Endocarditis is an uncommon disorder that causes inflammation of the heart's lining, muscles, and valves.

Pulmonary causes

Pulmonary disorders are conditions that affect the lungs, making it hard to breathe properly. Pulmonary disorders can cause pain underneath the shoulder blade. Pneumothorax or pulmonary embolism can also produce pain around the shoulder blade. Lung cancer and Pancoast tumours may also cause pain under the shoulder blade.

Pulmonary embolism: People who have a pulmonary embolism experience sudden, acute pain in their shoulder blades, which is frequently followed by shortness of breath. This can occur when blood clots in their legs break off and go to their lungs.

Abdominal and pelvic causes

Pain under the shoulder blade of abdominal and pelvic origin might be caused by gastritis, acid reflux, gastrointestinal tract inflammation, ectopic pregnancy, or an ovarian cyst. This is known as referred pain, and while it is unusual in this area, it is nonetheless possible. 

Additional visceral factors

An infection that affects the area supplied by the afflicted nerve is one of the other potential reasons for pain beneath the shoulder blade, along with shingles. It starts with a rash and ends with burning or tingling pain. Additionally, gallstones may result in shoulder blade pain.

Cancer causes

Lung cancer, liver cancer, oesophagal cancer, lymphoma, and bone cancer can all cause pain under the shoulder blade.

What are the symptoms?

The scapula, often known as the shoulder blade, is a big flat, triangular bone located midway up the back. You have two, one on either side of your back.

A network of muscles supports and attaches to the scapula, allowing it to remain in place. These muscles allow you to move your arms.

1. When an accident or condition weakens or destroys these muscles, the scapula's posture may shift. This shift in the scapula's position or motion is known as dyskinesis. It is a typical cause of shoulder blade pain.

2. More serious reasons for shoulder blade discomfort could include a heart attack, cancer, or a blood clot. It is critical to consult a medical practitioner for a diagnosis, particularly if your discomfort is sudden or severe.

Symptoms of shoulder blade pain could include: 

1. Pain, which can be subtle or acute, around the scapula

2. Weakness in the afflicted arm, particularly when doing overhead movements

3. A restricted range of motion, making it difficult to raise your arm above your shoulder

4. A snapping noise as you move your shoulder

5. A noticeable protrusion of the scapula known as "winging"

6. Tilted stance on the affected side

How can you get rid of discomfort under the shoulder blade?

1. Consult a professional

If the pain persists and is unbearable, it is advised to consult professional help from a physiotherapist to deal with the root cause and seek treatment immediately. Book a session with TruePal today. 

2. Take enough rest

Taking short breaks from pain-causing positions helps to reduce strain on the upper back muscles. Even taking a day off will help relieve inflammation in the muscles around the shoulder blade.

3. Ensure your posture is always proper

Ergonomic adjustments allow the body's muscles to perform more efficiently and without strain. Small ergonomic adjustments in the workplace and at home can significantly reduce postural strain.

4. Try to give support for your back.

Using back supports to prop oneself up and maintain proper posture will assist in preventing strain in the upper back. Back support not only aligns your spine, but also provides the correct feedback to your brain, reinforcing proper posture.

5. Employ a hot or cold pack

Administering a hot or cold pack momentarily relieves pain and inflammation caused by muscle strain in the upper back. Use them for at least 10 minutes, two to three times per day.

6. Try stretching exercises

To reduce muscle tension, perform basic upper back stretches. Including basic stretches in your regimen can also help prevent muscular strain in the upper back.

7. Actively seek care

Pain in the shoulder blade necessitates a careful examination. Seeking treatment is the most effective approach to alleviate discomfort.

How can I avoid pain under the shoulder blade?

1. Understand the appropriate postures for each work

Learn the optimal postures for each task, whether you're working at home or cooking in the kitchen. Learning which positions reduce pressure on your body will enable you to consciously work toward appropriate postures.

2. Get frequent breaks

Taking regular rests every few hours helps to relieve tension in your body's structures, notably the postural muscles.

3. Monitor your diet and take vitamins

A well-balanced diet, combined with the nutrients your body demands, can keep you in good health. Muscles weary quickly if they are not well hydrated or lack crucial nutrients. Muscles and bones with poor nourishment are more prone to injury.

4. Exercise regularly

Keeping an exercise habit allows your body to keep its strength and flexibility. Regular exercise, whether yoga, pilates, swimming, or gymming, will help you maintain a healthy lifestyle and stay pain-free. Try physiotherapy to keep your body mobile and flexible. 

Takeaway

The expected outcome for your shoulder blade discomfort will be determined by what is causing it and the severity of the condition. Most of the time, soreness between the shoulder blades is a transient condition that will resolve with rest and appropriate therapy.

Although some people experience persistent agony, your doctor and physical therapist will assist you in identifying pain management strategies and treating your condition.

FAQs

1. Is the ache beneath the shoulder blade serious?

Shoulder blade discomfort is usually not dangerous, but in rare cases, it can indicate a serious ailment, such as a heart attack or cancer.

2. How long does shoulder blade pain last?

It can take four to six weeks to fully recover from minor shoulder pain. There are certain things you should and shouldn't do to alleviate shoulder pain. You normally need to do these things for two weeks before the shoulder ache begins to subside. Consult a professional today.

3. How can I determine whether my back discomfort is caused by a muscle or an organ?

If your back discomfort feels sore, tight, bloated, or bruised, it is most likely muscular rather than organ-related. On the other hand, if your back discomfort is limited to one side of the back, it could be caused by an organ in that area.

4. Does gastritis induce shoulder pain?

The common neural pathways between the abdominal organs and the shoulder may contribute to the sensation of pain in this unexpected location. Peptic Ulcers and Gastritis: Conditions such as peptic ulcers or gastritis, which cause inflammation of the stomach lining, can result in referred pain to the left shoulder blade.

5. How to relieve shoulder blade pain?

1. Rest: Avoid strenuous upper back activities for at least two days. 2. Ice: Apply an icepack to the sore area for 20 minutes, four to eight times daily. 3. Compress: Wearing a compression garment can help reduce edema. 4. Elevate: Use a pillow to prop up the shoulder blades above the level of the heart.