Understanding Pain Between the Shoulder Blades
Upper back pain between the shoulder blades, also called interscapular pain, is a common complaint for many adults. It can feel like a dull ache, a sharp stabbing sensation, or stiffness that makes it difficult to move comfortably. While this type of pain is often related to strained muscles, poor posture, or overuse, it can sometimes point to more serious conditions involving the spine, nerves, or even internal organs. Recognizing the difference between everyday discomfort and pain that needs medical attention is the first step toward finding lasting relief.
Common Causes of Pain Between the Shoulder Blades
Pain between the shoulder blades, also called interscapular pain, can come from a variety of sources. In many cases, it’s related to posture or overuse, but sometimes it may stem from injuries or underlying health conditions. Understanding the possible causes can help you decide whether simple lifestyle changes may bring relief or if it’s time to seek medical care.
Poor Posture and Muscle Strain
Hours spent hunched over a computer or looking down at a phone can overload the muscles that support the upper back and shoulders. Over time, this strain leads to stiffness, aching, and sometimes sharp pain between the shoulder blades.
Repetitive Motions and Overuse
Activities like lifting, pulling, or playing sports that require frequent reaching can irritate the muscles and joints in the upper back. Overuse injuries often develop gradually, showing up as soreness that gets worse with continued activity.
Injuries
Sudden movements, falls, or heavy lifting can cause pulled muscles, sprains, or trauma to the upper back. These injuries may create sharp pain between the shoulder blades and limit mobility until the tissue heals.
Underlying Conditions
Sometimes, interscapular pain is caused by issues beyond the muscles, such as arthritis in the spine, a herniated disc, or irritated nerves. These conditions can create persistent discomfort that doesn’t improve with rest alone.
Less Common but Serious Causes
Although less frequent, pain between the shoulder blades may also be linked to heart or lung problems. Because of this, sudden or severe pain in this area should never be ignored, especially if it comes with chest pain, shortness of breath, or dizziness.
At-Home Relief Strategies
For many people, pain between the shoulder blades improves with simple at-home care. Stretches, posture adjustments, and small lifestyle changes can ease muscle strain and prevent the pain from returning. These strategies aren’t a substitute for medical treatment if symptoms persist, but they can provide meaningful relief for mild to moderate discomfort.
| Strategy | How It Helps | Examples |
| Shoulder Blade Stretches | Loosens tight muscles and improves flexibility | Cross-body arm stretch, clasp hands behind your back, and lift |
| Scapular Stretches & Strengthening | Builds stability around the shoulder blades and reduces strain | Shoulder blade squeezes, wall angels |
| Heat & Cold Therapy | Eases soreness and reduces inflammation | Cold packs after activity, heating pad for tightness |
| Ergonomic Adjustments | Prevents ongoing muscle strain from poor posture | Adjust chair/desk height, keep monitors at eye level, take breaks |
| Over-the-Counter Relief | Manages pain and inflammation for short-term comfort | Non-prescription NSAIDs (with doctor approval) |
When to Seek Medical Care
Most cases of shoulder blade pain improve with rest and simple at-home care, but some symptoms should not be ignored. Seek medical attention if you notice:
- Pain that is severe or sudden in onset
- Discomfort that lasts more than a couple of weeks without improvement
- Swelling, bruising, or visible deformity in the upper back or shoulder area
- Tingling, numbness, or weakness in the arms or hands
- Pain accompanied by chest discomfort, dizziness, or shortness of breath
If you’re unsure whether your pain is routine or something more serious, a medical evaluation can provide clarity and peace of mind. At Andrews Institute, our specialists use advanced diagnostic tools and personalized treatment plans to identify the true cause of pain and guide patients toward lasting relief.
Connect with Andrews Institute to explore next steps for evaluating and treating your pain.