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.

Symptoms of Pain Under Shoulder Blade

Shoulder blade discomfort can manifest in several ways:

• A dull, persistent ache
• Sharp, stabbing, or burning pain
• Stiffness and reduced range of motion
• Muscle knots or trigger points
• Pain that radiates into the neck or down the arm

7 Pain Under Shoulder Blade Causes (With Quick Tests)

Your upper back pain isn't random. It’s often linked to specific activities or underlying conditions. Here are seven common causes of pain under the shoulder blade and simple ways to assess them.

1. Poor Posture (Dull Ache) – Wall Angel Test

Slouching over a desk or phone strains the muscles between your shoulder blades, leading to a persistent, dull ache.

• Quick Test: Try the "Wall Angel." Stand with your back against a wall, heels, glutes, upper back, and head touching it. Try to slide your arms up the wall in a "snow angel" motion. If you can't keep your arms or back flat, your posture may be the culprit.

2. Muscle Strain (Sharp Pain) – Range of Motion Test

Overuse from sports, heavy lifting, or even a sudden awkward movement can strain the rhomboid and trapezius muscles, causing sharp scapular pain.

• Quick Test: Gently rotate your shoulders forwards and backwards. Does the pain intensify with movement? This points to a possible muscle strain. Applying ice can provide temporary relief.

3. Pinched Nerve (Burning/Sharp) – Cervical Spine Assessment

A nerve compressed in your neck (cervical spine) or upper back can refer a sharp, burning, or radiating pain to the shoulder blade area.

• Assessment Tip: If the pain is accompanied by numbness or tingling that travels down your arm, a pinched nerve is a likely cause. Professional assessment is key here.

4. Gallbladder Issues (Right Side) – Medical Alert

Sometimes, the pain isn't in your back at all. Gallbladder problems can cause referred pain specifically under the right shoulder blade, often after eating a fatty meal.

• Symptom Check: This pain may be accompanied by nausea or abdominal discomfort. If you suspect this, seek medical attention.

5. Heart Problems (Left Side) – Medical Alert

Pain under the left shoulder blade can be a serious warning sign of a cardiac issue, especially in women.

• Symptom Check: If the pain is paired with shortness of breath, chest discomfort, or pain radiating to your jaw or arm, seek emergency medical care immediately.

6. Arthritis in Shoulder Joint – Mobility Check

Inflammation from arthritis in the shoulder joint can create stiffness and referred pain around the scapula.

• Quick Test: Can you easily reach your arm across your chest or behind your back? Limited mobility and a grinding sensation may indicate joint-related issues.

7. Myofascial Pain Syndrome – Trigger Point Palpation

This condition involves sensitive "trigger points" in your muscles that cause deep, aching pain when pressure is applied.

• Assessment Tip: Gently press on the sore muscles around your shoulder blade. If you find a specific, intensely painful knot that refers pain elsewhere, you may have myofascial pain syndrome.

Pain Under Left vs. Right Shoulder Blade

The location of your pain offers important clues.

Pain Under Left Shoulder Blade

This is often linked to muscular issues like poor posture or strain. However, it can also be a sign of a spinal issue or, more critically, a heart condition.

Pain Under Right Shoulder Blade

Pain here is frequently muscular but can also be referred pain from organs like the gallbladder or liver.

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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 Options for Pain Under Shoulder Blade

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.

5-Minute Relief Routine for Pain Under Shoulder Blade

For immediate relief from muscular discomfort, try these simple exercises:

1. Doorway Stretch: Stand in a doorway, place your forearms on the frame, and gently step forward to stretch your chest and shoulders.
2. Shoulder Blade Squeezes: Sit or stand tall and gently squeeze your shoulder blades together. Hold for 5 seconds and release.
3. Neck Rolls: Slowly tilt your head from side to side to release tension in your neck and upper traps.

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.

Prevention & Lifestyle Adjustments

Prevent future flare-ups with these simple habits:

• Ergonomic Workspace: Adjust your chair, desk, and monitor to support a neutral posture.
• Regular Movement: Take frequent breaks to stand up and stretch.
• Proper Lifting: Use your legs, not your back, when lifting heavy objects.

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 to See a Doctor

While most shoulder blade pain is muscular, you should consult a doctor or physiotherapist if you experience:

• Pain that persists for more than a week.
• Numbness, weakness, or tingling in your arm.
• Pain accompanied by fever, nausea, or chest discomfort.

Don't let shoulder blade pain hold you back. At Physiotattva, our expert physiotherapists specialize in diagnosing and treating upper back and scapular pain. Book a consultation today to find the root cause of your discomfort and start your journey to a pain-free life.

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.