What Causes Pain Under the Shoulder Blades and How to Relieve It?

How often have you felt pain creeping under your shoulder blade? Especially since working from home became a new norm. Working from almost any room and various postures has led several people to suffer pain in the upper back, particularly pain under the shoulder blade. Juggling work at home and household chores makes us more likely to ignore the correct postures to work in.

While pain in the right shoulder blade and left side shoulder blade pain may often be due to straining the muscles in the upper back, several other causes lead to back pain. It is always a good idea to find out what has been causing the pain. Here are some of those reasons:

Causes of Shoulder Blade Pain?

Pain under or around the shoulder blades can result from several conditions, some musculoskeletal and others potentially serious. Whether it’s a sharp stabbing pain under the right shoulder blade, pain in the left shoulder blade, or general discomfort between the shoulder blades, the cause often lies deeper than we assume. Below are the most common and clinically relevant causes:

Muscle Strain and Overuse

One of the leading causes of pain under the shoulder blade is muscle strain, typically due to lifting heavy objects, repetitive overhead movements, or overdoing daily activities without proper form. For instance:

• Lifting a suitcase into an overhead bin
• Holding a heavy item far from the body
• Gardening or scrubbing surfaces vigorously

These actions can overload the muscle fibres or even lead to micro-tears, resulting in a sharp or burning pain under the scapula. Overuse injuries also often affect one side more, leading to either right shoulder blade pain or left shoulder blade pain.

Poor Posture

Long hours of desk work or mobile usage in a slouched position can cause pain in the shoulder blade by weakening the upper back muscles and overloading spinal joints. Poor posture habits include:

• Hunched shoulders while typing or using a mobile phone
• Slouching on a couch
• Side sleeping with scapula pushed outward

Over time, this leads to muscle fatigue, stiffness, and even a visible winged scapula. These issues are common in people who experience chronic pain under the shoulder blade.

Cervical Disc Herniation

A herniated disc in the cervical spine (particularly at levels C5 to C7) can compress nearby nerves and refer pain into the shoulder blade area. This is often a radiating, stinging or tingling pain under the scapula, felt more on one side. If the disc herniation occurs at the cervico-thoracic junction (C7-T1), symptoms may mimic left shoulder blade pain or pain in the shoulder blade right side.

Facet Joint Dysfunction

Inflammation of the small facet joints in the cervical or thoracic spine can result in dull, aching shoulder blade pain that worsens when turning your head or looking over the affected shoulder. This condition is frequently seen in older adults with osteoarthritis and can be mistaken for muscular pain. The pain may be felt on one or both sides, often mimicking pain under the shoulder blade due to muscular tension or poor posture.

Rib Misalignment or Dislocation

Reaching overhead suddenly, trauma, or even coughing hard, can cause a rib to move out of alignment. A dislocated rib may lead to stabbing pain under the shoulder blade, worsened by breathing or upper body movements. This type of pain is often described as sharp or knife-like, localised along the rib cage, and may also radiate to the front of the chest or upper abdomen, depending on the rib affected.

Spinal Compression Fractures

Individuals with osteoporosis or osteopenia are prone to compression fractures in the thoracic spine. These fractures can cause acute pain under the shoulder blade, especially after minor trauma or even without a known cause. The pain may feel sudden and intense, worsen with movement or coughing, and often improve with rest. This condition is more common in older adults and can mimic muscular pain in its early stages.

Cardiac Causes

Although less common than chest pain, certain heart conditions can present as shoulder blade pain in women, particularly:

• Heart attack (myocardial infarction)
• Aortic dissection
• Pericarditis

These conditions may cause pain under the left shoulder blade, often accompanied by symptoms such as nausea, cold sweats, light-headedness, or shortness of breath. The pain may feel like pressure, tightness, or a squeezing sensation and is typically not relieved by movement. Cardiac-related pain should always be treated as a medical emergency, especially in women, where symptoms may be atypical or easily overlooked.

Other Possible Causes of Shoulder Blade Pain

In addition to the seven most common causes, other health conditions may also lead to pain under or around the shoulder blades:

Pulmonary Causes

Lung-related conditions may sometimes cause pain that radiates to the shoulder blade region. These issues often arise suddenly and can worsen with breathing or coughing:

• Pneumothorax (collapsed lung)
• Pulmonary embolism
• Pancoast tumour
• Lung cancer

These can trigger shoulder blade pain right side or left side depending on the location, often worsening with breathing.

Abdominal and Pelvic Causes (Referred Pain)

Pain under the shoulder blade can sometimes be referred from abdominal or pelvic organs. These types of pain are typically not related to movement and may indicate deeper internal concerns:

• Acid reflux, gastritis, or ulcers
• Gallstones causing stabbing pain under right shoulder blade
• Ovarian cysts or ectopic pregnancy in women

Other Visceral and Malignant Causes

Various infections, cancers, and neurological issues can cause persistent or unusual pain under the scapula. These causes are less common but must not be overlooked:

• Shingles, causing burning pain under the scapula with rash
• Liver or oesophageal cancer
• Lung, bone, or lymphatic malignancies

These less common but significant causes should be considered, especially if the pain is persistent, worsening, or associated with other systemic symptoms.

If you're dealing with any of these symptoms, especially persistent pain in the left shoulder blade or sudden stabbing pain under the shoulder blade, seeking medical advice is essential to rule out serious conditions.

Treatment for Shoulder Blade Pain

Getting relief from shoulder blade pain depends on identifying the underlying cause. Whether you're experiencing pain under the left shoulder blade, shoulder blade pain right side, or a stabbing pain under the right shoulder blade, the following treatments may help alleviate discomfort and improve mobility:

Rest and Activity Modification

Take short breaks from repetitive tasks and avoid strenuous activities that worsen pain in the shoulder blade. Giving your muscles time to heal is essential in early recovery.

Correct Your Posture

Poor posture is a leading cause of pain under the shoulder blade. Ergonomic adjustments to your workspace and proper sitting/standing habits can ease the strain on your upper back and shoulders.

Support Your Back

Using back supports that help you prop yourself up and keep you in the correct posture will further get you to shoulder blade pain relief. Back support aligns your spine and sends the proper feedback to your brain to reinforce correct posture.

Hot and Cold Therapy

Applying heat packs helps loosen stiff muscles, while cold compresses reduce inflammation and swelling. Both can be effective for shoulder blade pain relief when applied for 10–15 minutes several times a day.

Stretching and Strengthening Exercises

Gentle stretches and upper back mobility exercises can improve flexibility and reduce tension. Strengthening the surrounding muscles helps prevent the recurrence of pain in the shoulder blade.

Physiotherapy and Manual Therapy

A physical therapist can guide you through targeted rehab plans, especially helpful for chronic pain under scapula or when pain limits daily function.

Medication

For more severe cases, non-steroidal anti-inflammatory drugs (NSAIDs) or muscle relaxants may be recommended by your physician to control pain and inflammation.

How to Prevent Pain Under the Shoulder Blade?

Preventing shoulder blade pain starts with conscious lifestyle choices. Whether you're prone to pain in the left shoulder blade, shoulder blade pain right side, or general upper back discomfort, small daily habits can significantly reduce your risk. Here are practical steps to avoid developing pain under the shoulder blade in the first place.

Learn the correct postures for every task

Whether working from home or cooking in your kitchen, learn the best postures to perform each task. Knowing which poses can relieve shoulder blade pain over your body will help you consciously work toward good postures.

Take regular breaks

Regular breaks every few hours help relieve any strain that may have accumulated in the structures of your body, particularly the postural muscles.

Watch your diet, and take supplements.

A balanced diet with the supplements your body requires will keep your body in the best of health. Muscles fatigue if you are not adequately hydrated or lack essential nutrients. Poor nutrition of muscles and bones makes them more susceptible to injury.

Exercise regularly

Keeping an active routine helps your body to maintain the strength and flexibility of your body. Regular exercise, whether yoga, pilates, swimming, or gymming, will contribute towards a healthy lifestyle to keep you pain-free.

When Should One See a Doctor for Shoulder Blade Pain?

While occasional shoulder blade pain due to poor posture or minor strain is common, persistent or severe discomfort should not be ignored. If you're experiencing pain under your shoulder blade that lasts for more than a few weeks, worsens with time, or doesn’t improve with home care like rest, stretching, or hot/cold therapy, it’s time to consult a medical professional.

Symptoms like stabbing pain under the right shoulder blade, unexplained pain under the left shoulder blade, or pain in the left shoulder blade accompanied by chest tightness or shortness of breath could be signs of something more serious, ranging from nerve compression to cardiac or abdominal conditions. In some cases, such as pain under the scapula with arm weakness or numbness, you may need imaging or physical therapy.

Women should be particularly attentive to shoulder blade pain, as it may sometimes be a referred symptom of heart disease or pelvic issues, especially if accompanied by fatigue, dizziness, or unusual discomfort.

Summary: Understanding and Managing Shoulder Blade Pain

• Shoulder blade pain can arise from muscle strain, poor posture, disc issues, or more serious conditions.
• Stabbing pain under the right shoulder blade may be related to the gallbladder or rib misalignment.
• Pain under the left shoulder blade can sometimes indicate cardiac or gastric causes.
• Persistent pain under scapula may require physiotherapy, imaging, or specialist referral.
• Early assessment helps rule out serious concerns like cancer, fractures, or heart-related conditions.

Shoulder Blade Pain? Physiotattva Is Here to Support Your Recovery

Living with pain under your shoulder blade—whether occasional or ongoing—can limit your daily life in ways you didn’t expect. At Physiotattva, we understand how critical it is to get the right care at the right time.

Our team of expert physiotherapists and chiropractors combines clinical expertise with personalised attention to help treat everything from left shoulder blade pain to postural imbalances and more serious concerns. Whether your pain stems from lifestyle, injury, or an underlying condition, we’re here to guide you every step of the way.

At Physiotattva physiotherapy clinics in Bangalore and Hyderabad, you receive personalised care tailored to your specific needs, ensuring effective results and comfort throughout your journey to recovery. 

Don’t wait to start your recovery! Get in touch with Physiotattva for more details! Contact us at +91 89510 47001.

FAQs

When should I worry about shoulder blade pain?

If your shoulder blade pain is intense, persistent, or associated with symptoms like chest tightness, dizziness, or difficulty breathing, seek medical help promptly.

Is pain under my shoulder blade serious?

It can be. While often caused by posture or muscle strain, pain under your shoulder blade could also stem from heart, lung, or gastrointestinal issues.

How do I know if my shoulder pain is muscular or heart related?

Muscular pain usually worsens with movement or touch. Heart-related left shoulder blade pain may feel deeper, pressure-like, and occur with other symptoms like nausea or breathlessness.

Why does my back hurt under my shoulder blade?

Common causes include muscle overuse, disc herniation, or poor posture. However, pain under the scapula can also be referred from internal organs or nerves.

How to relieve shoulder blade pain?

Use hot or cold packs, correct your posture, try gentle stretches, and seek physiotherapy. If symptoms persist, consult a healthcare provider for targeted treatment.

How long does it take for shoulder blade pain to go away?

This kind of pain is most likely temporary and goes away after proper rest. It can take around 2 weeks to ease your pain, but sometimes it takes around 6 months to recover fully.