Welcome to the ultimate guide on shoulder blade pain relief! Whether you’re experiencing a dull ache, sharp discomfort, or stiffness, we’ve got you covered. We’ll delve into the causes of shoulder blade pain, provide expert tips to ease your discomfort, guide you on which doctor to see, and more. Say goodbye to those nagging shoulder blade pains and embrace a pain-free life. Let’s dive in and discover the solutions that will bring you much-needed relief.
What does shoulder blade pain feel like?
Shoulder blade pain, also known as scapular pain, can manifest in various ways and may vary depending on the underlying cause. The pain is typically felt in the area between the spine and the shoulder joint, where the shoulder blade (scapula) is located. Here are some common descriptions of what shoulder blade pain may feel like:
- Dull ache: Many individuals describe shoulder blade pain as a persistent, dull ache. It may feel like a deep, nagging discomfort that lingers in the shoulder blade region. This type of pain is often associated with muscle tension or overuse.
- Sharp or stabbing pain: Some people may experience sharp or stabbing pain in the shoulder blade area. This can occur due to an injury, such as a muscle strain, ligament sprain, or nerve impingement. The pain may worsen with certain movements or activities.
- Burning or tingling sensation: Shoulder blade pain can also be accompanied by a burning or tingling sensation. This may indicate nerve involvement, such as a pinched nerve or nerve irritation in the cervical (neck) region.
- Radiating pain: In some cases, shoulder blade pain may radiate to other areas, such as the neck, arm, or upper back. This can occur when the underlying cause of the pain affects nearby structures, such as the muscles, joints, or nerves.
- Restricted movement: Shoulder blade pain can be associated with limited range of motion or difficulty in moving the shoulder and arm. This can occur when the pain is caused by muscle imbalances, joint dysfunction, or inflammatory conditions affecting the shoulder joint.
By evaluating the specific characteristics and accompanying symptoms, our experienced osteopaths and physiotherapists can determine the underlying cause of the pain and develop an individualised care plan to address the issue effectively.
What causes shoulder blade pain?
It is important to note that shoulder blade pain can have various causes, including muscle strain, poor posture, shoulder joint problems, nerve impingement, referred pain from other areas, or underlying medical conditions. Therefore, it is recommended to consult with a healthcare professional, such as a physiotherapist or osteopath, for a proper assessment, diagnosis, and appropriate management of shoulder blade pain.
How to ease shoulder blade pain?
Shoulder blade pain can be uncomfortable, but there are several methods you can try at home to alleviate it:
- Rest: Avoid activities that worsen the pain and allow your shoulder blades time to rest and recover.
- Heat or cold therapy: Applying a warm compress or an ice pack to the affected area can help reduce pain and inflammation. Experiment with both to see which provides more relief for you.
- Stretching and strengthening exercises: Gentle stretches and exercises targeting the shoulder blades and surrounding muscles can help alleviate pain and improve flexibility. However, it is important to consult with an osteopath or physiotherapist to learn specific exercises suitable for your condition.
- Posture correction: Maintaining good posture throughout the day can reduce strain on the shoulder blades. Be mindful of your sitting and standing positions, ensuring proper alignment.
- Over-the-counter pain relievers: Non-prescription painkillers, such as paracetamol or nonsteroidal anti-inflammatory drugs (NSAIDs), may provide temporary relief. However, consult with a healthcare professional before taking any medication.
It is worth noting that one of the most effective methods to alleviate shoulder blade pain is through osteopathy and physiotherapy. These therapies can provide targeted care and a comprehensive approach to address the underlying causes of your pain. Osteopaths and physiotherapists can assess your condition, identify any imbalances or dysfunctions, and develop a personalised plan, including hands-on techniques, exercises, and advice on ergonomics and posture.
By seeking the expertise of an osteopath or physiotherapist, you can receive proper guidance and support to manage your shoulder blade pain effectively and prevent further complications. They can also help you understand the root cause of your pain and provide specific interventions to alleviate discomfort and improve your overall shoulder function.
What doctor should I see for shoulder pain?
When experiencing shoulder pain, there are several healthcare professionals you can consider consulting, depending on your specific needs and preferences.
General Practitioner (GP) for shoulder blade pain relief
Your first point of contact can be a GP. They can assess your symptoms, provide initial advice and guidance, and refer you to a specialist if necessary.
Rheumatologist for shoulder blade pain relief
If your shoulder pain is associated with conditions like arthritis or autoimmune diseases, a rheumatologist can diagnose and provide specialised management for these conditions.
Sports specialist for shoulder blade pain relief
If your shoulder pain is sports-related or due to physical activities, a sports medicine specialist can offer expertise in managing sports injuries and providing tailored rehabilitation programs. Here at City Osteopathy & Physiotherapy, we provide sports-specific restorative and preventive care, find out more here.
Osteopath for shoulder blade pain relief
Osteopaths are trained healthcare professionals who focus on the musculoskeletal system. They can evaluate and address a range of shoulder conditions using manual techniques, exercise recommendations, and lifestyle advice. We have an experienced team of osteopaths who can provide a comprehensive recovery.
Physiotherapist for shoulder blade pain relief
Physiotherapists specialise in helping people recover from injuries and improve their physical well-being. They can assess your shoulder pain, provide targeted exercises, manual therapy, and other techniques to alleviate discomfort and enhance mobility. We have a strong team of physiotherapists that are well-versed in shoulder-related injuries and pains, and we are confident in our ability to effectively treat your condition.
Working together with the right healthcare professional can help you receive proper assessment, effective care, and comprehensive support for your shoulder pain.
How to avoid shoulder pain?
Preventing shoulder pain involves adopting healthy habits and making lifestyle adjustments. Here are 10 tips to help you avoid shoulder pain:
- Maintain good posture: Practise proper posture throughout the day, whether sitting or standing. Keep your shoulders relaxed, back straight, and avoid slouching. Ergonomic adjustments to your work environment, such as adjusting the height of your chair and computer screen, can also promote good posture.
- Warm up and stretch: Prior to engaging in physical activities or exercise, warm up your muscles with light aerobic exercises and perform shoulder stretches. This helps increase blood flow, flexibility, and reduces the risk of muscle strain or injury.
- Strengthen the shoulder muscles: Incorporate regular shoulder-strengthening exercises into your fitness routine. Focus on exercises that target the muscles surrounding the shoulder joint, including the rotator cuff muscles. Strengthening these muscles helps provide stability and support to the shoulder joint.
- Practise proper lifting techniques: When lifting heavy objects, use your legs and core muscles instead of relying solely on your arms and shoulders. Hold the object close to your body, and avoid twisting or jerking movements. If the load is too heavy, ask for assistance or use mechanical aids.
- Take breaks during repetitive activities: If your daily activities involve repetitive shoulder movements, such as typing or manual labour, take regular breaks to rest and stretch your shoulder muscles. Prolonged repetitive motions can lead to overuse injuries and shoulder pain.
- Avoid excessive overhead activities: Limit activities that require frequent or prolonged overhead reaching, such as painting, overhead lifting, or throwing. If unavoidable, ensure you warm up and stretch beforehand, take breaks, and use proper form and technique.
- Maintain a healthy weight: Excess weight can put strain on the shoulder joints and muscles. Maintain a healthy weight through a balanced diet and regular exercise to reduce the risk of shoulder pain.
- Practice stress management: Stress and tension can contribute to muscle tightness and pain, including in the shoulder area. Incorporate stress management techniques into your daily routine, such as relaxation exercises, deep breathing, mindfulness, or engaging in activities you enjoy.
- Use proper ergonomics: Whether at work or during daily activities, ensure your environment is ergonomically optimised. Use ergonomic chairs, supportive pillows, and adjustable desks to maintain proper alignment and reduce strain on the shoulders.
- Listen to your body: Pay attention to any warning signs or discomfort in your shoulders. If you experience pain or discomfort, modify or avoid activities that aggravate the pain. Rest and seek appropriate medical attention if the pain persists or worsens.
Remember, these tips serve as general guidelines. If you have specific concerns or underlying shoulder conditions, it is advisable to consult with a healthcare professional, such as a physiotherapist or osteopath, for personalised advice and guidance.
Shoulder blade pain relief is not far from reach, reach out to us and get started on your healing journey
Shoulder blade pain relief is within your grasp, and we’re here to support you every step of the way. Don’t let the discomfort hold you back any longer. Book a consultation with us today and embark on your healing journey. Together, we’ll explore effective techniques, provide ongoing guidance, and help you reclaim a pain-free life. Remember, relief is just a reach away. Let’s start your journey towards a healthier, happier you!
FAQs related to shoulder blade pain relief
Other common causes of shoulder blade pain:
Can walking sticks cause shoulder pain?
Using a walking stick or cane incorrectly or excessively can potentially contribute to shoulder pain. Improper technique, such as putting too much weight or pressure on the stick, can strain the shoulder joint and surrounding muscles. Additionally, long-term reliance on a walking stick on the same side can lead to muscular imbalances and overuse injuries.
How to get rid of shoulder pain from walking stick use?
To minimise the risk of shoulder pain from using a walking stick, it is important to use the correct technique and ensure proper fit. Consult with a healthcare professional, such as our experienced osteopaths and physiotherapists, who can guide you on proper walking stick usage and provide recommendations tailored to your specific needs.
Can you cause neck and shoulder pain from sleeping wrong?
Sleeping in an awkward position or maintaining poor sleep posture can indeed lead to neck and shoulder pain. When you sleep in a position that strains the muscles, ligaments, or joints of the neck and shoulders, it can result in discomfort and pain.
Here are some common scenarios that may contribute to neck and shoulder pain due to sleeping in an improper position:
- Sleeping on your stomach: This position can strain the neck as it requires you to twist your head to the side. It also tends to flatten the natural curve of the neck, leading to muscle imbalances and potential pain.
- Sleeping on your back with a high pillow: A pillow that is too high or too firm can push the head forward, straining the neck and shoulders. This can cause muscle tension and lead to pain.
- Sleeping on your side with improper pillow support: If your pillow doesn’t adequately support the head and neck, it can result in an awkward alignment, leading to pain and discomfort in the neck and shoulders.
If you’re experiencing persistent or severe neck and shoulder pain, it is advisable to consult with an osteopath or physiotherapist.They can assess your condition and provide appropriate pain management and guidance tailored to your specific needs.
How to get rid of shoulder pain from sleeping?
Waking up with shoulder pain can be distressing, but there are steps you can take to alleviate it:
- Adjust your sleeping position: Experiment with different sleep positions to find the one that provides the most comfort for your shoulder. Sleeping on your back with a pillow under your shoulder or on your side with a pillow between your arms can help.
- Supportive pillow: Invest in a pillow that provides adequate support for your neck and shoulders. Look for a pillow specifically designed for shoulder pain or try a memory foam pillow.
- Mattress evaluation: Ensure that your mattress provides adequate support for your body. A mattress that is too firm or too soft can contribute to shoulder pain.
- Gentle stretching: Perform gentle stretching exercises before bed to help relax the muscles around the shoulder joint.
- Heat therapy: Applying a warm compress or taking a warm shower before bed can help relax the muscles and alleviate pain.
If the shoulder pain persists despite these measures or if it is accompanied by other concerning symptoms, consult with a healthcare professional, such as our experienced osteopaths and physiotherapists for further evaluation.
Do’s and Don’ts of shoulder blade pain:
Should I work out with shoulder pain?
Whether or not to work out with shoulder pain depends on the severity and cause of the pain. In general, it is important to listen to your body and avoid exercises or activities that exacerbate the pain. However, some gentle exercises and stretches may actually help relieve shoulder pain and improve flexibility.
Before continuing or starting any exercise regimen, it is advisable to consult with a healthcare professional. They can assess your condition, provide guidance on appropriate exercises, and develop a tailored rehabilitation program that promotes healing and prevents further injury.
Can I carry heavy bags with shoulder pain?
Shoulder pain can indicate an underlying issue or injury, and subjecting the shoulder joint to additional strain by carrying heavy loads can worsen the condition and impede the healing process. Rest and proper care are essential to allow the shoulder to recover.
Carrying heavy bags puts excessive stress on the muscles, tendons, and joints of the shoulder. This can lead to increased inflammation, pain, and potential further damage. Moreover, the weight of the bags can disrupt the natural alignment of the shoulder, contributing to postural imbalances and additional discomfort.
Can push-ups help shoulder pain?
Push-ups primarily engage the muscles in the chest, shoulders, and arms, including the pectoralis major, deltoids, and triceps. If your shoulder pain is caused by muscle imbalances or weakness in these areas, targeted strengthening exercises like push-ups may help alleviate the pain.
However, if your shoulder pain is due to an underlying injury or structural issue, such as a rotator cuff tear, shoulder impingement, or instability, performing push-ups can exacerbate the pain and potentially lead to further injury. In such cases, a physiotherapist will likely recommend alternative exercises that focus on shoulder stabilisation, range of motion, and gradual strengthening.
Our practitioners may also recommend modifications to ensure proper form and technique. They may advise performing push-ups on an incline or with reduced range of motion to avoid aggravating the shoulder pain. Additionally, they may suggest incorporating other exercises that target the muscles involved in shoulder stability and proper alignment.
Remember, every individual’s shoulder pain is unique, and professional guidance is essential to ensure a safe and effective approach to exercise and rehabilitation.
