You may have experienced it: (stabbing pain) between your shoulder blades. Pain in the shoulders can be very bothersome and quite interfere with your daily activities. In this blog, we will take you through the most common causes of this type of pain, the best exercises for pain between shoulder blades and delve into ways that can help you prevent these symptoms. Are you currently experiencing a lot of pain between the shoulder blades? At the end of this blog, we will tell you more about how chiropractic care at The Family Chiropractor can help you get rid of pain between shoulder blades.
What causes pain between the shoulder blades?
Pain between the shoulder blades at risk
Pain between the shoulder blades is more common in certain groups of people, including:
Women: Although both men and women can experience pain between the shoulder blades, women seem to be more prone to it. This may be due to differences in physique, hormonal fluctuations (e.g. during menstruation or pregnancy), and a greater tendency to store stress physically, such as in the shoulders and upper back. Want to know more specifically about pain between the shoulder blades in women? Then scroll all the way down in this blog for more information!
People with sedentary jobs: People who sit a lot, for example office workers, are more likely to experience pain between the shoulder blades. Prolonged sitting, especially in poor posture, can cause tension in the shoulders, neck and upper back, leading to pain in this area.
Individuals with elevated levels of stress or anxiety: Stress and anxiety can cause muscle pain, as the body often responds to psychological pressure by tightening muscles, especially in the shoulder and neck area. People who experience a lot of stress are at greater risk of experiencing pain between the shoulder blades.
Athletes or people doing heavy physical work: Heavy physical exertion, such as intense sports or physical work, can lead to overuse of the muscles between the shoulder blades. Athletes, as well as people who often lift heavy objects or perform repetitive movements, are therefore at greater risk of muscle pain in this area.
Elders: In the elderly, the risk of muscle and joint pain increases. This is due to natural wear and tear of muscles and joints and a decrease in flexibility and muscle strength. As a result, elderly people are more likely to experience back pain, including pain between the shoulder blades.
So pain between the shoulder blades can affect anyone, but is more common in women, people with sedentary lifestyles, those with high stress levels and those who do heavy physical work or intense exercise.
What can you do to alleviate this pain?
Exercise regularly: Exercises that strengthen the back and shoulder blades can help reduce pain. We also have a section written about exercises for pain between the shoulder blades
Pay attention to your posture: Ensure good ergonomic posture, especially during prolonged sitting or working. If you have the opportunity, invest in a good office chair.
Chiropractic care: Chiropractic care focuses on restoring the correct alignment of the spine, allowing the nervous system to function optimally and reducing the pain in your shoulders. A chiropractor can identify the cause of the pain and offer specific treatments to restore balance.
Chiropractic care for pain between the shoulders
When you visit a chiropractor because of shoulder problems, the consultation usually starts with a thorough examination and discussion about your medical history and your specific complaints. The chiropractor will assess the range of motion of your shoulder joints and identify possible sources of the complaints. He/she may then apply appropriate treatments, such as gentle adjustments, mobilisation techniques or specific exercises to improve mobility and reduce muscle tension. The aim is to restore the shoulder's natural balance and function to relieve pain. The chiropractor will also advise on possible lifestyle changes or exercises that can help reduce symptoms and promote overall health. Read more about what exactly a chiropractor does!
Care at The Family Chiropractor
Want to get rid of annoying symptoms and enjoy a better quality of life again? Make an appointment at The Family Chiropractor today! Our dedicated team is ready to help you with expert chiropractic care. We take the time to listen to your specific needs and offer tailor-made solutions to improve your health. Don't hesitate any longer and contact us for an appointment In our small-scale family practice!
Pain between shoulder blades woman
Pain between the shoulder blades is a common problem in women. Although it is often attributed to muscular problems, there may also be several factors involved that are specific to women. Below, we look at specific causes of pain between the shoulder blades in women (other than the general causes mentioned above)
Hormones and pregnancy: hormonal fluctuations, such as those during menstruation or pregnancy, can cause muscle and joint pain. During pregnancy, the body's centre of gravity shifts, which can cause extra pressure on the back, including the area between the shoulder blades. This can lead to tension and pain in the back muscles, which can also persist after childbirth.
Physical manifestation of stress and tension: women often experience physical symptoms of stress, such as tense muscles in the shoulders and upper back. Emotional strain can manifest itself in physical pain, especially in the area between the shoulder blades. Prolonged stress can lead to chronic muscle tension, making the pain last longer and more difficult to treat.
Breast disorders: although very rare, pain between the shoulder blades in women can also be related to breast conditions. Problems such as breast cysts or even cardiovascular disease can radiate to the shoulders and back. It is important to seek medical advice in case of persistent or unexplained pain.
There are several ways to treat and prevent pain between the shoulder blades woman. If you have a good chiropractor, he/she will create a personalised, tailor-made treatment plan for you that takes into account your unique situation. Pain between the shoulder blades is unfortunately common in women, but with the right approach, you can relieve the pain and prevent it from becoming a long-term problem.
Exercises for pain between shoulder blades (incl. 8 videos)
Below is a comprehensive overview of effective exercises that can help with pain between the shoulder blades. Besides the description of each exercise, you will also find a video for clarification. All these exercises focus on strengthening and relaxing the muscles in the upper back, improving posture and reducing muscle tension.
1. Cat-Cow Stretch
This is a simple yoga exercise that helps mobilise the spine and reduce tension in the back.
Start on your hands and knees with your hands directly under your shoulders and your knees under your hips. Inhale and lower your belly while lifting your head and tailbone (Cow pose). Exhale and round your back, bringing your chin to your chest and stretching your spine (Cat pose). Repeat 10 to 15 times at a gentle pace.
2. Child's Pose (Balasana)
This yoga pose helps to relax the shoulder blades and stretch the upper back.
Sit on your knees with your toes back and your knees slightly apart. Bend forward and extend your arms forward on the floor, bringing your forehead to the mat. Hold the position for 30 seconds to 1 minute while taking deep breaths.
3. Squeezing shoulder blades together (Scapular Retraction)
This exercise strengthens the muscles between the shoulder blades and helps to develop better posture.
Stand upright or sit on a chair with your back straight. Pull your shoulder blades together, as if trying to hold a pencil between your shoulder blades. Hold the position for 5 seconds and then release. Repeat 10 to 15 times.
4. Stretch at a doorway
This stretch targets the pectoral muscles, which are often shortened in people with shoulder pain, and helps reduce tension in the shoulder blades.
Stand in a doorway and place your forearms on the doorframe so that your elbows make a 90-degree angle. Step forward one foot and gently lean forward until you feel a slight stretch in your chest. Hold this position for 20 to 30 seconds and repeat 3 times.
5. Upper Trapezius Stretch
The trapezius muscles, which extend from your neck to your shoulders and back, can often become stiff. This stretch helps relieve tension in those muscles.
Sit or stand up straight. Place your right hand on the side of your head and gently pull your head to the right, feeling a slight stretch on the left side of your neck. Hold the stretch for 20 to 30 seconds and repeat on the other side. Perform 3 repetitions per side.
6. Thoracic Spine Rotation (Spinal Twist)
This rotation exercise is good for loosening the upper back and can help reduce stiffness between the shoulder blades.
Sit with your legs crossed or in a chair with your feet on the floor. Turn your upper body to the right while placing your left hand on your right knee and your right hand behind you on the floor or the back of the chair. Hold this position for 15 to 20 seconds and then switch sides. Repeat 3 times per side.
7. Rhomboid Stretch
8. Wall Angels
This exercise improves shoulder mobility and strengthens the muscles around the shoulder blades.
Stand with your back against the wall and your feet slightly off the wall. Press your back, shoulder blades, and arms against the wall. Slowly move your arms up and down against the wall, as if making a snow angel. Repeat 10 to 15 times without taking your back or shoulders off the wall.
Exercises pain between shoulder blades to complement course at chiropractor
These exercises for pain between the shoulder blades can help reduce pain by strengthening muscles and releasing tension. Start slowly and increase the intensity as your muscles get stronger.
If you suffer from pain between the shoulder blades, we advise you to find a chiropractor near you. Wondering what exactly a chiropractor does and whether a chiropractor is the best choice in your situation? Then read more about it here!
