18/08/2025
💡 Pain between your shoulder blades?
Often it’s from tight trapezius, rhomboids, or levator scapulae muscles caused by posture, stress, or long hours at a desk.
✅ Massage, stretching & strengthening can bring relief.
📍 Causes
Pain around the shoulder blades (scapulae) usually comes from the muscles that attach to or move the scapula, such as:
• Trapezius (upper, middle, lower) → common from stress, poor posture, or tight shoulders.
• Rhomboids (between spine & shoulder blade) → ache or tightness from sitting long hours, desk work, or lifting.
• Levator scapulae (runs from neck to top of scapula) → stiff neck/upper back from looking down at phones or computers.
• Serratus anterior → weakness here can cause “winged scapula” and pain when moving the arm.
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⚠️ Typical Symptoms
• Dull ache or sharp pain between the shoulder blade and spine.
• Tightness after sitting at a desk or driving long hours.
• Pain that radiates to the neck or upper back.
• Sometimes a clicking or grinding feeling when moving the shoulder.
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✅ Relief & Prevention
• Massage & trigger point release – loosens tight trapezius/rhomboids.
• Stretching – neck side bends, doorway chest stretch.
• Strengthening – rows, scapula retraction, wall slides to improve posture.
• Posture awareness – keep screens at eye level, avoid hunching.
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