Pain under the shoulder blade can be a nagging annoyance, but in many cases people just deal with it rather than doing something about it. Fortunately, you don't have to live with shoulder blade pain!
Watch this video to learn 5 causes of pain under the shoulder blade plus solutions for each.
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1. Rule Out Internal Organ Problems
Sometimes pain under the shoulder blade can come from internal organs. These include the lungs, heart, liver, gallbladder, or stomach. Always rule these out first with your healthcare provider.
2. Referred Pain from Pinched Nerves in the Neck
Pain under the shoulder blade often comes from nerves in the lower neck. Nerve roots from C6–T1 can refer pain to this area.
Poor posture, like a forward head, can pinch these nerves. Fixing your posture and supporting your arms when working at a desk can help.
3. Thoracic Nerve Root Issues and Postural Habits
Upper thoracic nerves (T1–T7) can also cause pain under the shoulder blade. Shingles, disc issues, and poor posture are common triggers.
Stiffness in the mid-back and flat posture between the shoulder blades are also causes. Using a foam roller and rounding the upper back can help open up these areas.
4. Muscle Pain from Tight or Triggered Muscles
The rhomboids, trapezius, and infraspinatus are often tight and tender. You can use a tennis ball to release these muscles against a wall or the floor.
The subscapularis under the shoulder blade can be hard to reach. Deep thumb or finger pressure may help, but professional massage or physical therapy might be best.
The levator scapula, running from the neck to the shoulder blade, can also cause pain. Gentle neck stretches can help if the shoulder blade is higher on the painful side.
5. Muscle Pain from Overly Lengthened Muscles
If the shoulder blade sits too low, muscles like the levator scapula and upper trapezius may become overstretched and painful.
To help, perform upward rotation exercises.
Raise your arms on a wall, lift the shoulder blades, and hold briefly to strengthen the upper and lower traps and serratus anterior.
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Like this post? Read some of our other posts about shoulder pain:
How To Fix Shoulder Pain From Push Ups
Shoulder Pain When Weight Lifting? Expert Tips For Pain-Free Workouts
Seated Upper Body Workout for Seniors Using Weights
Can I Exercise With A Rotator Cuff Injury?