Pain Between the Shoulder Blades: What’s Going On?
Pain between the shoulder blades is a common complaint we see as physiotherapists. Whether it’s a dull ache or a sharp discomfort in between one of the shoulder blades, it can be incredibly frustrating—and often surprising, especially when it seems to come out of nowhere.
So, What Causes It?
Some of the most likely causes of this type of pain are
1. Cervical (Neck) Referred Pain
Pain originating from the neck is a common cause of discomfort between the shoulder blades. If your upper back moves freely, but certain neck movements trigger or worsen the pain, it’s likely that the lower cervical spine is referring pain to this area.
2. Thoracic (Upper Back) Referred Pain
The thoracic spine (your upper and mid-back) is another common source. This pain typically feels more localised—you can point to it, it hurts when touched, and certain movements in that region make it worse.
3. Muscle-Related Pain
Sometimes, the muscles around the shoulder blade—especially the rhomboids—are the main issue. This kind of pain usually worsens with muscle use or stretching. If movement or touch of the spine doesn’t aggravate the pain, but muscular effort does, this could be the primary cause.
What Can You Do About It?
Seeing a physiotherapist is a great first step. Not only can we help differentiate between these causes, but we can also rule out other more serious conditions and provide targeted treatment.
We’ll work to reduce your pain and give you simple, effective exercises to continue your recovery at home—helping you get back to doing what you love, pain-free.
Top 3 Exercises I Often Prescribe
When treating shoulder blade pain, I often start with these initial exercises:
Open book – A gentle mobility drill to improve upper back and neck mobility.
2. Neck stretches – Helps reduce muscular tension that may be coming from your neck muscles.
3. Thoracic extension – Stretching backwards through your upper spine, performed on all fours or over a chair to mobilise the upper back.
