How to Get Relief from Shoulder Blade Pain?

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How to Get Relief from Shoulder Blade Pain?

February 10, 2020


Shoulder blade pain often feels like a sharp or burning sensation near the spine. Sometimes it is more than burning, a deeper aching sensation across your upper back and shoulders. A constant shoulder blade pain can drastically impact your life quality as it can restrict your arm and back movements. This is the time you must contact a pain management doctor as soon as possible.

Causes of Shoulder Blade Pain

There are a number of possible causes of shoulder blade pains.

If you have an injured muscle or tendon, this can lead to pain. You can get it from heavy lifting, bad posture, working at the computer desk for a long time, and intense and wrong exercise. You can get muscle strains even in other activities and in your sleep.

The other body parts injuries, like torn cuff muscles, spinal fractures, or other injuries that have caused trauma, can lead to pain in the shoulder blade.

Other reasons for shoulder blade pain –

  • Degenerative disc disease

  • Bulging or herniated disc

  • Osteoarthritis

  • Narrowed spinal cord or spinal stenosis

  • Acid reflux

  • Myofascial pain

  • Acid reflux

  • Scoliosis

  • Pinched nerve

  • Gallstone

Pain Relieving Ideas

Have Rest

If your pain worsens with daily household chores, movements, or physical activities, you must rest for a few days. You must pause your activities to rest the muscles to reduce pain, as overuse can worsen the condition. But you must not stop all activities for a long time.

Ice and Heat Application

Under the supervision of your pain management doctor, you must apply ice and heat alternatively. Wrap ice in a cloth or use an ice pack and apply it on the back for 20 minutes every two hours. Next, apply moderate heat in the same place for 20 minutes. The process must be done every two hours, as over-application is never recommended. You can protect your skin using a protective layer before applying heat and ice.


The shoulder blade pain may feel like a tight knot beneath the skin under the muscle and seem like a spasm. A muscle stress relieving massage can help you to remove the knot as it loosens muscles and makes the blood flow regular. You should ask for professional help only for this kind of massage. There are certain kinds of massaging techniques only a professional can know better.

Seek Professional Help

If the above-said methods do not reduce your pain, you must consult a pain management doctor. In Oklahoma City, you can fix an appointment with us at Longevity. Our healthcare experts will see your pain condition and map care planning.

**Disclaimer: This content should not be considered medical advice and does not imply a doctor-patient relationship.

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