Shoulder blade pain can be a debilitating condition that affects many people. The shoulder blade, also known as the scapula, is an important bone that connects the arm bone (humerus) to the collarbone (clavicle). It is also the attachment site for several muscles that control arm and shoulder movement. Pain in the shoulder blade can be caused by a variety of factors, including injury, poor posture, and medical conditions. Your shoulder blade should move 1 degree for every 2 degrees of arm motion! If your shoulder blade is not moving and gliding properly it can cause things to pinch resulting in pain and limited arm motion.
In this blog post, we will jump into the causes, symptoms, and treatments for shoulder blade pain.
Causes of Shoulder Blade Pain:
Shoulder blade pain can be caused by a variety of factors. Some common causes include:
Injury: A direct blow to the shoulder blade, such as from a fall or car accident, can cause pain and bruising.
Poor posture: Slouching or hunching over a desk or computer for extended periods can cause tension and pain in the muscles around the shoulder blades.
Rotator cuff injuries: The rotator cuff is a group of muscles and tendons that attach to the shoulder blade and control arm movement. Injuries to these muscles can cause pain in the shoulder blade.
Frozen shoulder: Frozen shoulder is a condition in which the shoulder becomes stiff and painful, making it difficult to move. It can cause pain in the shoulder blade as well as the shoulder joint.
Pinched nerve: A pinched nerve in the neck or shoulder can cause pain that radiates to the shoulder blade.
Medical conditions: Medical conditions such as arthritis, bursitis, and fibromyalgia can cause shoulder blade pain.
Symptoms Associated with Shoulder Blade Pain:
The symptoms of shoulder blade pain can vary depending on the cause. These are all signs that should be taken seriously! It’s your bodies way of telling you something isn’t right- so do not ignore that!
Pain or aching in the shoulder blade area
Stiffness or limited range of motion in the shoulder
Pain that radiates to the arm or neck
Tenderness or swelling in the shoulder blade area
Weakness in the arm or shoulder
Numbness or tingling in the arm or hand
Treatment for Shoulder Blade Pain:
The treatment for shoulder blade pain will depend on the cause. A doctor or therapist can help you figure out what options are best for you!
Some common treatments include:
Ice: Applying ice to the shoulder blade can help reduce swelling and pain.
Heat: Applying heat to the affected area can help increase blood flow and relax muscles.
Therapy: A therapist can help assess where the problem lies to properly strengthen muscles and improve range of motion.
Medication: Over-the-counter pain relievers such as ibuprofen or acetaminophen can help relieve pain.
Surgery: In some cases, surgery may be necessary to treat the underlying cause of shoulder blade pain. A therapist can talk you through this to help you see all your options. Therapy before surgery is also proven to give you better results after surgery!
Preventing Shoulder Blade Pain:
There are several steps you can take to prevent shoulder blade pain, including:
Maintaining good posture: Sitting and standing up straight can help prevent tension and pain in the muscles around the shoulder blades. Do 10 shoulder blade squeezes every hour to help remind you and your muscles to sit up tall.
Stretching: Regular stretching can help prevent stiffness and tension in the muscles around the shoulder blades. Stretching helps to ensure your shoulder blade can move (remember, we need 1 degree of shoulder blade movement for every 2 degrees of arm movement)
Exercise: Regular exercise can help strengthen the muscles around the shoulder blades and improve range of motion. Check out our exercise guide here with some great stretches and exercises for the shoulder blade.
Avoiding repetitive motions: Avoiding repetitive motions that involve the shoulder blades, such as lifting heavy objects or working with your arms above your head, can help prevent injury. If you have to do repetitive lifting or reaching, focus on your ergonomics and posture.
Are you experiencing shoulder blade pain? The worst thing you can do for your arm is totally stop moving and resting it. This can lead to other problems like stiffness and frozen shoulder. See a specialist to get moving again and improve that pain! Sometimes it can be easy as one session to learn the right stretches and exercises to get you back on track.
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