Shoulder blade pain, or scapular pain, is a common yet often misunderstood condition. It can range from a dull ache to sharp discomfort and may affect daily activities such as lifting, turning, or even breathing. While most cases of shoulder blade pain are caused by musculoskeletal issues like muscle strain, others may point to more serious underlying health problems, including cardiac or pulmonary conditions. Understanding the origin of the pain is key to selecting the right treatment, especially if you’re looking to avoid surgery.
At Alleviate Pain Clinic, we specialise in diagnosing and treating upper back pain using non-surgical, evidence-based methods. This blog explores the causes of shoulder blade pain, possible home remedies, and when it’s time to consult a pain specialist.
What can cause shoulder blade pain?
Pain around the shoulder blades can be attributed to a variety of causes, ranging from simple muscular tension to more complex internal conditions. The causes are broadly divided into bone and joint issues, muscular causes, cardiac conditions, pulmonary disorders, and referred pain from other parts of the body.
Bone and joint issues
Scapular Fracture or Injury
Though rare, direct trauma to the shoulder blade can lead to fractures, often accompanied by severe pain, swelling, and restricted movement.
Arthritis
Osteoarthritis or rheumatoid arthritis in the shoulder joint may cause chronic pain radiating to the shoulder blades. Inflammation in the joints around the scapula may also cause scapular pain.
Rotator Cuff Injury
Tears or inflammation in the rotator cuff; a group of muscles and tendons stabilising the shoulder can cause pain that spreads to the back of the shoulder and scapula.
Muscular causes
Muscle Strain
One of the most common causes of shoulder blade pain is overuse or injury of muscles such as the rhomboids, trapezius, or latissimus dorsi. Poor posture, lifting heavy weights, or repetitive movements can trigger strain.
Myofascial Pain Syndrome
Chronic muscle pain caused by trigger points in the upper back muscles can also contribute to persistent discomfort in the scapular area.
Cardiac causes
Although less common, certain heart conditions can present as referred pain in the shoulder blade:
- A heart attack (especially in women) may cause pain between the shoulder blades.
- Angina or decreased blood flow to the heart muscle can also radiate as scapular discomfort.
Any unexplained shoulder blade pain accompanied by chest pressure, shortness of breath, or dizziness should be treated as a medical emergency.
Pulmonary causes
Conditions affecting the lungs can also cause shoulder blade pain:
- Pleurisy (inflammation of the lung lining)
- Pulmonary embolism (a blood clot in the lung)
- Lung cancer
These are often accompanied by coughing, difficulty breathing, or chest pain.
Other causes of shoulder blade pain
Gallbladder Disease
Gallstones can refer to pain in the right shoulder blade, especially after eating fatty meals.
Cervical Spine Disorders
Herniated discs or degenerative conditions in the neck can lead to referred pain in the shoulder blades.
Poor Ergonomics and Posture
Long hours spent at a desk or improper sleeping positions can result in tension and strain in the upper back region.
Diagnosing the cause of shoulder blade pain
A thorough diagnosis is essential to distinguish between benign causes like muscle strain and more serious conditions like cardiac or pulmonary diseases. At Alleviate Pain Clinic, our specialists perform:
- Physical Examination: To evaluate movement, tenderness, and posture.
- Imaging Tests: X-rays, MRI, or CT scans to check for fractures or disc issues.
- Blood Tests: To identify signs of inflammation or infection.
- Nerve Studies: If a cervical disc issue is suspected.
Correct diagnosis enables targeted treatment for shoulder blade pain and better outcomes without surgery.
Treatments for shoulder blade pain
Rest
Short-term rest and avoiding aggravating movements allow the injured tissues to recover. However, prolonged immobility can lead to stiffness and worsen pain.
Exercise and stretching
Structured exercise and physical therapy are highly effective for muscular and postural issues. Commonly recommended stretches include:
- Shoulder blade squeezes
- Wall angels
- Upper trapezius stretches
These promote blood circulation, relieve stiffness, and strengthen supporting muscles.
Medication
- NSAIDS, like ibuprofen, can help relieve pain and inflammation.
- Muscle relaxants may be prescribed for spasms.
- Topical analgesics can provide temporary relief.
Our clinic uses medications cautiously and always aims to pair them with long-term solutions like therapy or regenerative treatments.
Surgery
Surgical intervention is rare for scapular pain but may be required in cases of:
- Severe rotator cuff tears
- Persistent impingement
- Structural deformities
At Alleviate Pain Clinic, our focus remains on non-surgical treatment unless necessary.
When to contact a doctor for shoulder pain
You should consult a pain specialist if:
- Pain persists beyond a few days despite rest and home care
- There is a history of trauma or injury.
- You experience symptoms like numbness, tingling, or weakness.s
- Pain worsens with movement or spreads to other areas.
- Accompanied by chest pain, difficulty breathing, or dizziness
Early intervention prevents complications and improves recovery with conservative care.
Prevention Tips
- Maintain Good Posture: Keep your spine aligned when sitting or standing.
- Ergonomic Workstations: Adjust screens and chairs to reduce strain on the neck and shoulders.
- Regular Exercise: Focus on back, shoulder, and core strengthening to support your upper body.
- Take Breaks: Avoid long hours of sitting without stretching.
- Proper Lifting Techniques: Use your legs, not your back, when lifting heavy objects.
Following these simple steps can go a long way in preventing upper back pain and recurring episodes of scapular pain.
Conclusion
Shoulder blade pain can arise from multiple causes, some harmless, others more serious. Understanding whether your pain is muscular, joint-related, or a symptom of something deeper is crucial for timely and effective management.
At Alleviate Pain Clinic, our expert pain specialists use cutting-edge diagnostics and non-surgical treatments to provide lasting relief from shoulder blade pain, whether it results from a rotator cuff injury, muscle strain, or referred pain. With personalised care and advanced techniques like trigger point therapy, manual therapy, and regenerative medicine, we ensure our patients regain function and quality of life.
If you’re experiencing persistent or severe scapular pain, don’t wait. Visit Alleviate Pain Clinic to schedule a consultation and explore your options for recovery without surgery.
FAQs
Yes, consult a doctor if your shoulder blade pain persists, worsens, follows an injury, or is accompanied by symptoms like numbness, weakness, or chest pain. Early diagnosis helps prevent complications and ensures timely treatment.
The fastest relief usually comes from rest, applying heat or ice, and gentle stretching. For more effective recovery, combine these with physiotherapy or medical evaluation to address underlying causes like muscle strain or joint issues.
Over-the-counter NSAIDSs such as ibuprofen or paracetamol help reduce inflammation and pain. Muscle relaxants may be prescribed for spasms. However, long-term relief often requires addressing the root cause through physical therapy or specialist care.
Yes, poor posture, especially from prolonged sitting or improper ergonomics, strains the upper back muscles, leading to shoulder blade pain. Over time, this can cause chronic discomfort if not corrected with posture exercises and ergonomic adjustments.
Effective home remedies include rest, cold or heat therapy, stretching exercises, and posture correction. Avoiding strenuous activities and using supportive pillows can also help reduce pain and promote faster healing at home.
Stretches as shoulder blade squeezes, wall angels and upper trapezius stretches can relieve muscle tension. These exercises improve flexibility, reduce stiffness, and support the scapular muscles, promoting better posture and pain relief over time.
