Back Pain Between the Shoulder Blades

Sustained postures and desk work
Long hours at a computer, looking down at a phone or driving can load the muscles and joints of the upper and middle back. Over time, this can cause upper back muscle pain, stiffness and fatigue.

Rhomboid muscle pain
The rhomboids are muscles that connect your shoulder blades to your spine. Rhomboid muscle pain is usually felt as an ache or burning sensation along the inner edge of the shoulder blade and often feels worse with sitting or reaching forward.

Upper back muscle strain
An upper back muscle strain can happen with heavy lifting, sport, a sudden twist or overdoing a new exercise. You may feel a sharp pain, tenderness and difficulty moving.

Muscle spasm in the upper back
A muscle spasm in the upper back can feel like a tight, painful knot that grips when you move or breathe deeply. Spasms are often the body’s protective response to joint irritation or strain.

Joint stiffness
The joints of the thoracic spine (middle back) and ribs can become stiff or irritated, leading to upper back stiffness, sharp pain with certain movements and sometimes pain wrapping around the ribs.

Pinched nerve in the upper back or neck
A pinched nerve in the upper back is less common than in the neck or lower back. In many cases, pain between the shoulder blades is actually referred from the neck, particularly if you also have neck pain, arm pain or pins and needles in your arm or hand.

Assessment
We assess your neck, upper and middle back, shoulders and ribs to find the true source of your pain. We also look at your work setup, training habits and daily routines.
Treatment

• Hands-on treatment, including joint mobilisation and soft tissue therapy
• Dry needling, if appropriate and you are comfortable with it
• Exercises to restore mobility through your upper back
• Strengthening for your shoulder blade, postural and neck muscles
• Workstation and desk setup advice
• Tips for sleeping, driving and taking movement breaks