By admin November 5, 2026 Body pains

Pain Between Your Shoulder Blades: 7 Causes, Treatment & Physiotherapy

Description: Pain between the shoulder blades can come from muscles, posture, the neck, or other conditions. Learn common causes, warning signs, and how physiotherapy can help.

Why Do I Have Pain Between My Shoulder Blades?

Pain between the shoulder blades is a common complaint, particularly among people who spend long hours sitting, working at a computer, driving, or performing repetitive activities.

You may describe the sensation as an ache, tightness, burning, stiffness, or a sharp pain. Sometimes it appears after a long day at work. In other cases, it may develop following exercise, lifting, or an awkward movement.

The area between your shoulder blades is part of the upper and middle back, also known as the thoracic region. Several muscles, joints, nerves, and other structures contribute to movement and stability in this area.

Importantly, pain between the shoulder blades does not always come directly from the muscles in that region. The neck, shoulders, ribs, and even certain conditions affecting organs in the chest can sometimes cause pain that is felt around the upper back.

Understanding the possible cause is therefore important before deciding how to treat it.

Common Causes of Pain Between the Shoulder Blades

Muscle Strain or Overuse

One of the common reasons for pain between the shoulder blades is increased demand on the muscles of the upper back.

This can happen after:

Lifting heavy objects
Repetitive arm movements
Exercising
Carrying a heavy bag
Prolonged driving
Working at a desk
Sleeping in an uncomfortable position

You may notice an aching or tight sensation that becomes more noticeable when moving your arms, neck, or upper back.

Minor muscle-related problems often improve with appropriate movement, activity modification, and gradual return to normal activities.

Spending Too Long in One Position

Remaining in the same position for a prolonged period can make your upper back feel stiff and uncomfortable.

For example, you may spend several hours:

Looking down at your phone
Working on a laptop
Sitting at a desk
Driving
Sewing
Studying

The problem is not necessarily one specific posture being “bad.” Rather, spending too long in one position without changing position or moving can increase discomfort for some people.

Regular movement breaks can help.

Neck-Related Pain

Problems originating from the neck can sometimes cause pain that is felt around the shoulder blade.

You may also experience:

Neck pain
Shoulder discomfort
Headaches
Tingling
Numbness
Pain travelling into the arm

The relationship between the neck and shoulder region means that assessing only the painful area may not always provide the complete picture.

A physiotherapist may examine both the neck and upper back when assessing this type of pain.

Shoulder Problems

The shoulder blade plays an important role in normal shoulder movement.

If your shoulder is painful or movement is restricted, the muscles controlling the shoulder blade may have to work differently.

For example, shoulder conditions may affect your ability to:

Raise your arm
Reach overhead
Reach behind your back
Lift objects
Perform repetitive activities

This can sometimes contribute to discomfort around the shoulder blade.

Thoracic Spine Stiffness

The thoracic spine is the section of your spine between your neck and lower back.

Reduced movement in this region can sometimes contribute to stiffness or discomfort, particularly after prolonged inactivity.

You may notice that your upper back feels stiff when:

Rotating your body
Reaching
Stretching
Sitting for long periods
Getting up after prolonged rest

Appropriate mobility exercises may help improve movement when stiffness is contributing to the problem.

Stress and Muscle Tension

Stress can influence how we hold and use our muscles.

Some people unconsciously tense their shoulders and upper-back muscles when they are stressed, anxious, concentrating, or tired.

If this continues for long periods, it may contribute to muscle discomfort.

This does not mean that the pain is “just stress.” The symptoms are real, but stress and muscle tension can be one factor contributing to them.

Exercise or Sports-Related Problems

Pain between the shoulder blades can occur after activities that place increased demands on the upper body.

Examples include:

Weightlifting
Swimming
Tennis
Football
Gym workouts
Push-ups
Pull-ups
Repetitive throwing

Increasing training intensity too quickly can place more stress on muscles and joints than they are prepared to handle.

A gradual progression of exercise can help the body adapt.

What Can You Do About Pain Between Your Shoulder Blades?

Keep Moving

Unless you have been advised otherwise by a healthcare professional, avoiding all movement may not be necessary.

Gentle movement of the neck, shoulders, and upper back can help prevent stiffness.

Take Regular Movement Breaks

If your work involves prolonged sitting, try changing position regularly.

You can:

Stand up
Walk briefly
Move your shoulders
Stretch gently
Change your working position

Small movement breaks throughout the day can be more practical than trying to maintain one “perfect” posture all day.

Review Your Work Setup

If you spend many hours working at a desk, consider whether your chair, desk, monitor, keyboard, and working position allow you to work comfortably.

The goal is not to achieve a rigid posture. It is to create a setup that allows you to work comfortably and change positions easily.

Gradually Return to Exercise

If your pain started after exercise, temporarily reducing the activity that aggravates your symptoms may be appropriate.

Once symptoms settle, gradually increase the intensity and volume rather than immediately returning to your previous level.

How Can Physiotherapy Help?

A physiotherapist can assess the factors contributing to your upper-back and shoulder-blade pain.

Your assessment may include:

Neck movement
Thoracic spine movement
Shoulder range of motion
Muscle strength
Shoulder-blade movement
Posture and movement habits
Work and exercise activities
Neurological screening where appropriate
Functional activities that reproduce your symptoms

Based on the findings, treatment may include:

Therapeutic Exercise

Exercises may be prescribed to improve strength, endurance, mobility, and movement control.

These may involve the:

Upper-back muscles
Shoulder muscles
Neck muscles
Core muscles

The specific exercises should depend on the individual’s assessment.

Mobility Exercises

If restricted movement is contributing to your symptoms, your physiotherapist may prescribe exercises to improve mobility in the neck, thoracic spine, or shoulder.

Manual Therapy

Where appropriate, hands-on techniques may be used as part of treatment.

Manual therapy is generally most useful when combined with active rehabilitation and education rather than being the only treatment.

Movement and Ergonomic Advice

Your physiotherapist can help you identify activities or working habits that may be aggravating your symptoms and suggest practical ways to modify them.

Gradual Return to Activity

If pain has prevented you from exercising or participating in sports, physiotherapy can help you progressively rebuild strength and tolerance.

When Should You See a Physiotherapist?

Consider getting assessed if:

Your pain keeps returning.
It has lasted for several weeks.
Your movement is becoming restricted.
You have difficulty using your shoulder or arm.
Pain is affecting work or exercise.
You are experiencing associated neck pain.
You have developed weakness, tingling, or numbness.

A proper assessment can help determine whether the problem is likely to be musculoskeletal or whether further medical evaluation is needed.

When Should Pain Between the Shoulder Blades Be Taken Seriously?

Most upper-back pain is not an emergency, but pain in this area can occasionally be related to conditions outside the musculoskeletal system.

Seek urgent medical attention if pain between the shoulder blades occurs with symptoms such as:

Chest pain or pressure
Difficulty breathing or sudden shortness of breath
Fainting or severe dizziness
Unexplained sweating or nausea
Sudden severe pain
New neurological weakness
Significant pain following major trauma

Do not assume that severe upper-back pain is simply a muscle problem, particularly when it occurs alongside concerning symptoms.

Frequently Asked Questions

Is pain between the shoulder blades usually caused by poor posture?

Not necessarily. Pain can have several contributing factors, including muscle overload, prolonged positions, neck or shoulder problems, changes in activity, and other conditions. Posture is only one possible factor.

Can stress cause pain between the shoulder blades?

Stress can contribute to increased muscle tension and may influence how you hold and move your shoulders and upper back. However, persistent pain should still be assessed rather than automatically attributed to stress.

Should I massage pain between my shoulder blades?

Massage may temporarily reduce muscle tension for some people, but the appropriate treatment depends on the cause of the pain. If symptoms persist or repeatedly return, assessment is more useful than relying on massage alone.

Can physiotherapy help pain between the shoulder blades?

Yes. Depending on the cause, physiotherapy may help improve mobility, strength, movement control, activity tolerance, and management of contributing factors.

How long does pain between the shoulder blades take to go away?

The recovery time varies depending on the underlying cause, severity, activity levels, and other individual factors. Pain that is persistent, worsening, or associated with other concerning symptoms should be assessed.

Don’t Ignore Persistent Upper-Back Pain

Pain between your shoulder blades may seem like a minor problem, especially when it starts after a long day at work.

However, if the pain keeps returning, interferes with your activities, or is accompanied by other symptoms, it is worth finding out why.

Rather than repeatedly treating the painful area without identifying the possible cause, a proper assessment can help you understand what may be contributing to your symptoms and what you can do about them.

our physiotherapy team can assess your neck, shoulders, upper back, movement, strength, and functional activities to develop an individualized treatment plan.

If pain between your shoulder blades is affecting your work, exercise, sleep, or daily activities, book a physiotherapy assessment today.