Dr Maggie Ju
Acupuncture London

Shoulder Blade Pain: Causes, Symptoms, and Ways to Find Relief

Shoulder blade pain is a common complaint that can range from a dull ache to sharp, stabbing discomfort. Although the pain is felt in the upper back, near one or both shoulder blades (also called the scapulae), its source may come from muscles, joints, nerves, or even internal organs. Understanding the possible causes of shoulder blade pain can help you recognize when simple self-care is enough—and when it’s time to seek medical attention.

Common Causes of Shoulder Blade Pain

1. Muscle Strain and Overuse
The most frequent cause of shoulder blade pain is muscle strain. Poor posture, repetitive movements, heavy lifting, or long hours spent hunched over a desk or phone can overload the muscles that support the shoulder blades. Athletes and people with physically demanding jobs are especially prone to this type of pain.

2. Poor Posture
Slouching or rounding the shoulders forward places constant stress on the upper back muscles. Over time, this can lead to stiffness, soreness, and chronic pain between or around the shoulder blades.

3. Shoulder or Neck Problems
Issues in nearby areas often refer pain to the shoulder blade region. Rotator cuff injuries, frozen shoulder, cervical disc problems, or nerve compression in the neck can all cause pain that radiates to the scapula.

4. Joint and Spine Conditions
Arthritis in the spine, facet joint dysfunction, or scoliosis may contribute to ongoing shoulder blade discomfort. These conditions can limit mobility and cause inflammation in surrounding tissues.

5. Injury or Trauma
Falls, car accidents, or direct blows to the upper back can bruise or fracture bones and strain muscles, leading to acute shoulder blade pain.

6. Internal Organ-Related Pain
In some cases, shoulder blade pain may be linked to internal issues such as gallbladder disease, lung conditions, or heart problems. This type of pain is often accompanied by other symptoms, such as chest pain, shortness of breath, or digestive issues, and requires immediate medical evaluation.

Symptoms That May Accompany Shoulder Blade Pain

Stiffness or tightness in the upper back or shoulders

Pain that worsens with movement or certain positions

Burning, tingling, or numbness (suggesting nerve involvement)

Reduced range of motion in the shoulder or neck

Headaches or neck pain

Managing and Relieving Shoulder Blade Pain

1. Rest and Activity Modification
Avoid activities that worsen the pain and give strained muscles time to recover. Gentle movement is usually better than complete inactivity.

2. Posture Improvement
Maintaining proper posture—sitting upright, keeping shoulders relaxed, and aligning the head over the spine—can significantly reduce strain on the shoulder blade muscles.

3. Stretching and Strengthening
Simple stretches for the chest, shoulders, and upper back can ease tightness. Strengthening exercises help support better posture and prevent future pain.

4. Heat or Cold Therapy
Cold packs can reduce inflammation after an injury, while heat helps relax tight muscles and improve blood flow.

5. Stress Management
Emotional stress often causes people to tense their shoulders unconsciously. Relaxation techniques such as acupuncture may help reduce muscle tension.

When to See a Doctor

You should seek medical advice if shoulder blade pain:

Is severe, sudden, or worsening

Persists for several weeks despite self-care

Is accompanied by chest pain, shortness of breath, fever, or unexplained weight loss

Follows a significant injury or accident

Includes numbness, weakness, or tingling in the arm

Conclusion

Shoulder blade pain is usually related to muscle strain, posture, or nearby joint and nerve issues, and it often improves with simple lifestyle adjustments and self-care. However, persistent or unusual pain should never be ignored, as it can sometimes signal a more serious underlying condition. Paying attention to posture, staying active, and addressing pain early can go a long way toward keeping your shoulders and upper back healthy.