Upper Back Pain Between Shoulder Blades: Causes And Treatment
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Medically reviewed by Angela M. Bell, MD, FACP — Written by Claire Sissons — Updated on February 11, 2025- Causes
- Prevention
- Summary
Upper back pain between the shoulder blades may result from poor posture or muscle strain. However, it can also stem from more serious problems with the spine, such as scoliosis or osteoarthritis.
Treatments for mild upper back pain include stretching exercises and pain relievers. Some cases of pain between the shoulder blades are preventable.
Someone with underlying spinal problems may need advice from a doctor or physical therapist to reduce pain and discomfort.
Causes of pain between the shoulder blades
Share on PinterestThere are several muscles of different shapes and sizes in the upper back, which help with neck, shoulder, and arm movements.
Injuries to these muscles can cause upper back pain. The feeling can be a dull ache or a sharp pain.
Exercise
Exercise may increase the risk of muscle strain or tear. This is particlularly likely in people with weak back and stomach muscles.
Exercises such as throwing a ball overhead, lifting weights, and performing some swimming strokes can strain the muscles between the shoulder blades. The repetition of these movements over time is a common cause of muscle strain.
The rotator cuff muscles attach the arm to the shoulder blade. Injuring one or more of these muscles can cause pain in the upper back and shoulder. Such injuries can also cause difficulty moving the arm or shoulder.
Symptoms of muscle strain include a feeling of weakness in the area, swelling, and muscle cramps. Muscle tears can cause severe pain.
Treatment for mild or moderate muscle strains or tears includes resting, applying an ice pack, and doing strengthening exercises.
Nonsteroidal anti-inflammatory drugs (NSAIDs) can reduce pain and swelling. It is important to try to avoid activities that strain the back muscles.
Applying an ice pack for up to 20 minutes every few hours can also reduce pain and swelling. Gently moving the shoulders at regular intervals can help reduce any stiffness.
Most mild strains should heal within a couple of weeks.
Posture
How someone sits or stands can cause pain between the shoulder blades. Some positions that may put a strain on muscles in the upper back include:
- sitting at a desk for much of the day
- using an uncomfortable chair
- leaning over a laptop for long periods
- crossing the legs when sitting down
These postures can cause a dull ache between the shoulder blades.
Gently stretching the muscles in the upper back can help ease the pain. People can try rolling the shoulders forward and backward to reduce stiffness. Linking the hands behind the back and gently pulling the arms downward might also help.
Read about sitting positions for good posture.
Stress
Stress causes muscles in the body to become tense. The neck and shoulders are a common area of tension, which can cause pain between the shoulder blades.
Stress can also cause headaches if the shoulder muscles are tense for a long time.
Addressing the causes of stress, having a good support network, getting enough sleep, and exercising regularly can all reduce stress.
Lifting or carrying
Carrying or lifting something heavy can strain the upper back. People should take care to use safe lifting practices when pushing, pulling, or lifting.
Carrying a shoulder bag puts weight on the shoulders, pulling on the muscles between the shoulder blades. Holding heavy shopping bags can also strain the arms and the muscles in the upper back.
People can avoid carrying too much weight on the shoulders by choosing backpacks with two straps to spread weight evenly and only carrying essential items. If necessary, a person can make more than one trip to avoid carrying several heavy bags at once.
Read about having a thrown out back.
Scoliosis
In scoliosis, the spine has a sideways curve. A person’s shoulders or hips may look slightly uneven, or one shoulder might stick out.
Scoliosis does not always cause symptoms, but some people with this condition may experience back pain. Exercise will help strengthen muscles in the upper back and shoulders, which can reduce muscle strain and pain.
Myofascial pain syndrome
Myofascial pain syndrome is a long term health condition that causes pain in specific muscle groups. Unlike with other chronic pain conditions, pain does not occur throughout the body.
A trigger point in a muscle will cause pain in the area. In the upper back, it may cause pain across the group of muscles around the spine, neck, and shoulders.
Treatment can include laser therapy, steroid injections, lifestyle changes, and massage.
Osteoarthritis
Gradual wear and tear of the joints over time can cause osteoarthritis. The symptoms include stiffness, pain, and swelling, which can cause difficulty moving the joints.
Injuring or overusing the joints can increase the risk of osteoarthritis.
Some people have a job that requires frequent reaching overhead or heavy lifting. This work can lead to osteoarthritis in the upper spine and upper back pain later in life.
How to prevent pain between the shoulder blades
Maintaining good posture, keeping the muscles in the shoulders and upper back strong, and avoiding heavy lifting can help prevent pain between the shoulder blades.
People who sit at a desk for long periods may benefit from a comfortable or ergonomic chair to prevent upper back pain. They should try to keep the spine in a natural position without hunching the shoulders or pushing the neck forward.
Regular exercise can help a person maintain a moderate weight, which reduces strain on the back.
Stress can cause tension in the upper back and shoulders. Yoga or stretching exercises can help ease tight muscles.
Summary
It is easy to strain muscles in the upper back and cause pain between the shoulder blades. Common causes are leaning over a laptop, carrying heavy bags, or sitting in an uncomfortable seat for long periods.
Most causes of upper back pain are mild. However, some more serious problems can cause pain between the shoulder blades. It is important to seek medical advice for symptoms of scoliosis, osteoarthritis, or a muscle tear.
- Back Pain
- Bones / Orthopedics
- Pain / Anesthetics
- Rehabilitation / Physical Therapy
- Sports Medicine / Fitness
How we reviewed this article:
SourcesMedical News Today has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.- Back pain. (2023). https://www.niams.nih.gov/health-topics/back-pain
- Henson B, et al. (2023). Anatomy, back, muscles.https://www.ncbi.nlm.nih.gov/books/NBK537074/
- Osteoarthritis. (2024). https://www.cdc.gov/arthritis/osteoarthritis/
- Rotator cuff tears. (2022).https://orthoinfo.aaos.org/en/diseases--conditions/rotator-cuff-tears
- Stress effects on the body. (2024). https://www.apa.org/topics/stress-body
- Sprains and strains. (2024). https://www.nhs.uk/conditions/sprains-and-strains
- Sports injuries: Diagnosis, treatment, and steps to take. (2024).https://www.niams.nih.gov/health-topics/sports-injuries/diagnosis-treatment-and-steps-to-take
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Medically reviewed by Angela M. Bell, MD, FACP — Written by Claire Sissons — Updated on February 11, 2025Latest news
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