Shoulder Blade Pain – Causes, Symptoms, Home Remedies


Shoulder blade pain is a common issue affecting individuals of all ages and backgrounds. It can range from mild discomfort to severe pain that interferes with daily activities.

In this article, we’ll look into the causes and symptoms of shoulder blade pain, as well as effective home remedies to help alleviate the discomfort.

Key Causes of Pain Under Shoulder Blade

Shoulder blade pain can be caused by various factors, including:

  1. Muscle Strain: Overexertion or repetitive motion can lead to muscle strain in the area surrounding the shoulder blades. This is often experienced by athletes, individuals who lift heavy objects, or those who engage in activities that require frequent overhead movements.
  2. Poor Posture: Sitting or standing in an incorrect position for prolonged periods can cause muscle imbalances that result in pain around the shoulder blades.
  3. Rotator Cuff Injuries: The rotator cuff is a group of muscles and tendons that help stabilize the shoulder joint. Injuries to these structures can cause pain in the shoulder blade region.
  4. Nerve Compression: Compression of nerves in the neck or upper back can lead to pain that radiates to the shoulder blade area.
  5. Fractures or Dislocations: Trauma to the shoulder joint, such as a fracture or dislocation, can result in pain around the shoulder blades.
  6. Arthritis: Inflammation of the joints in the shoulder area can cause pain in and around the shoulder blades.
  7. Underlying Medical Conditions: Certain medical conditions, such as heart or lung issues, can cause referred pain in the shoulder blade area.

Possible Symptoms

The symptoms of shoulder blade pain can vary depending on the underlying cause. Some common symptoms include:

  • Sharp or stabbing pain in the shoulder blade area.
  • Dull, aching pain that worsens with movement.
  • Pain that radiates to the neck, arm, or chest.
  • Limited range of motion in the shoulder joint.
  • Swelling, redness, or warmth in the affected area.
  • Muscle spasms or stiffness.

Home Remedies for Shoulder Blade Pain

While it’s essential to consult a healthcare professional for a proper diagnosis and treatment plan, there are several home remedies you can try to help alleviate shoulder blade pain.

Cold and Hot Therapy

Applying ice packs to the affected area for 15-20 minutes several times a day can help reduce inflammation and numb the pain.

After 48 hours, switch to heat therapy by applying a heating pad or warm towel for 15-20 minutes to promote blood flow and relax the muscles.


Avoid activities that aggravate the pain and allow your body time to heal. However, don’t completely immobilize the shoulder, as gentle movement can help prevent stiffness.

Gentle Stretching and Strengthening Exercises

Engaging in gentle stretches and strengthening exercises can help improve flexibility and muscle strength around the shoulder blades.

Consult a physical therapist or healthcare professional for specific exercises suitable for your condition.


Gentle massage can help relax tight muscles, increase blood flow, and ease pain in the shoulder blade area. You can perform self-massage or consult a professional massage therapist.

Maintain Good Posture

Be mindful of your posture when sitting or standing to help prevent muscle imbalances and strain on the shoulder blades. Use ergonomic furniture and take regular breaks to change positions if you work at a desk for long periods.

Stress Management

Stress can contribute to muscle tension and exacerbate pain. Incorporate stress-reducing techniques, such as deep breathing, meditation, or yoga, into your daily routine.

Diagnosing Shoulder Blade Pain

A comprehensive approach is required for the accurate diagnosis of shoulder blade pain. It often involves a detailed medical history, physical examination, and diagnostic testing.

Medical History

This usually includes questions about the pain’s onset, location, duration, and characteristics. It also covers other symptoms, medical history, and any recent injuries or activities that might have led to the pain.

Physical Examination

A physical exam typically involves observing the shoulder’s movement, testing muscle strength and reflexes, and checking for any signs of injury or disease.

Diagnostic Testing

Depending on the suspected cause, various tests might be needed. These could include X-rays, MRIs, CT scans, and nerve conduction studies.

Treatment of Shoulder Blade Pain

Treatment largely depends on the underlying cause of the pain. Common treatments can range from physical therapy and medications to surgery in severe cases.

Physical Therapy

Physical therapy often includes exercises to strengthen the shoulder muscles, improve flexibility, and increase range of motion.


Depending on the cause and severity of the pain, various medications might be prescribed, including over-the-counter pain relievers, nonsteroidal anti-inflammatory drugs (NSAIDs), and in some cases, corticosteroids.


In severe cases, surgery might be necessary. This is usually reserved for cases where non-invasive treatments haven’t been effective, or for conditions like rotator cuff tears or shoulder instability.

FAQs about Pain in Shoulder Blade

When should I See a Doctor for Shoulder Blade Pain?

It’s essential to consult a healthcare professional if you experience severe pain, persistent discomfort that doesn’t improve with home remedies, or if you have additional symptoms such as fever, chest pain, or difficulty breathing, which could indicate a more serious underlying condition.

Can Shoulder Blade Pain be Prevented?

While it may not be possible to prevent all cases of shoulder blade pain, taking steps to maintain good posture, engaging in regular exercise and stretching, avoiding overexertion, and managing stress can help reduce the risk of developing pain in the shoulder blade area.

How Long does Shoulder Blade Pain Typically Last?

The duration of shoulder blade pain can vary depending on the underlying cause and the effectiveness of treatment. In some cases, pain may resolve within a few days with appropriate home remedies and rest, while other conditions may require more extended periods of treatment and rehabilitation.

Can Stress Cause Shoulder Blade Pain?

Yes, stress can contribute to shoulder blade pain. When you’re stressed, your body tends to tense up, which can lead to muscle tightness and strain in the shoulder and upper back area.


In brief, shoulder blade pain is a common issue that can be caused by various factors discussed above. Identifying the underlying cause is crucial for proper treatment and pain relief.

However, it’s essential to consult a healthcare professional for a proper diagnosis and personalized treatment plan.

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