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How to Relieve Upper Back Pain Between Shoulder Blades

How to Relieve Upper Back Pain Between Shoulder Blades

If you have upper back pain between your shoulder blades, it may feel like sharp, dull, or stabbing. Regardless of the pain you feel, it can limit your mobility and affect your quality of life. 

Physical therapy can help address the underlying cause of upper back pain between shoulder blades, not just the symptoms. This article explores the possible causes of back pain between shoulder blades and how physical therapy in Austin, Texas, can help.

Why Do You Feel Upper Back Pain Between Your Shoulder Blades? 

The upper back, or thoracic spine, supports your body and protects your internal organs. You can feel pain between your shoulder blades if this area becomes strained or injured. Some of the causes of upper back pain between shoulder blades include;

Poor Posture

Hunching over your computer or phone for long hours can affect your posture, straining and weakening your muscles. Poor posture also constricts the blood vessels and nerves in your upper back, leading to pain between your shoulder blades. 

Muscle Strain

Strains cause tightness and pain between the shoulder blades. Heavy lifting, sudden movements, or overuse can strain your upper back muscles. Repetitive motions and improper lifting techniques can also cause pain in your upper back, making it difficult to stand straight.

Fracture

Breaking the bones of your spine can cause upper back pain. You are likely to experience fractures if you have osteoporosis, fall, or suffer a blow to your back. Back fractures can weaken your muscles, making walking or controlling your bladder difficult.

Scoliosis

Scoliosis is when your spine curves sideways, affecting your posture and irritating your nerves. This condition is mostly common in children. Also, family history and underlying medical conditions may increase your risk. 

Osteoarthritis

Osteoarthritis is a degenerative disease that causes chronic pain and worsens over time. It can damage the joints and cartilage in the spine, leading to upper back pain between the shoulder blades. 

Herniated Disc

When one or more discs in your spine slip out of place or break open, it can [put pressure on the nearby nerves, causing pain. 

How To Relieve Upper Back Pain Between Shoulder Blades

You can relieve upper back pain between shoulder blades using home remedies like rest and pain medication. You should also try stress management techniques like meditation and deep breathing to relax your back and relieve pain. 

Applying a heating pad or hot water bottle to your back in short intervals can reduce stiffness and pain. Ice packs can also reduce swelling and pain. However, if you use heat or ice, wrap it in a towel before applying it. You should also use these for only 15 to 20 minutes at a time, several times a day. 

If your upper back pain persists despite these at-home remedies or is accompanied by other symptoms like numbness, tingling, or difficulty breathing, it’s essential to seek professional help. 

How Does Physical therapy Help with Upper Back Pain Between Shoulder Blades?

When you visit your therapist for treatment, they can assess your condition and develop a personalized treatment plan. They will also work with you to monitor your progress and adjust your care plan if necessary. 

Some of the techniques that may be included in your care plan include;

Posture Correction

Improving your posture can help relieve upper back pain. You must have the right posture when sitting, standing, or using a desk. You therapist will monitor your posture and use several techniques to improve it.

Sit with your feet flat on the floor and your back straight. Avoid slouching or leaning forward. You can also use a lumbar support cushion to maintain the natural curve of your spine. The proper standing posture is to stand tall with your shoulders relaxed and your head aligned with your spine. Also, avoid rounding your shoulders or leaning to one side.

In addition, when sitting at a desk, ensure your computer monitor is at eye level and your keyboard and mouse are within easy reach. It is also best to take regular breaks to stretch and move around.

Stretching Exercises

Stretching can help relieve tension and improve flexibility in your upper back. Your therapist can recommend exercises and show you how to do them properly to relieve pain. Stretches that can help with upper back pain between shoulder blades include the child’s pose and threading the needle.

Strengthening Exercises

Strengthening the muscles in your upper back can help prevent pain and improve your posture. Regular exercises, such as scapular squeezes and rows, can strengthen your muscles and relieve pain.

Manual Therapy 

Manual therapy is a hands-on treatment to help relieve pain in your spine, improve mobility, and reduce muscle tension. Your therapist will use techniques like massages, soft tissue mobilization, and manipulation to address your condition.

Modalities

Physical therapy for back pain in Austin, TX, uses modalities like electrical stimulation to improve upper back pain. Your therapist will apply the appropriate techniques to help relieve pain, improve circulation, and increase blood circulation.

Conclusion

Although upper back pain between shoulder blades can be uncomfortable, the proper treatment can relieve pain and improve your condition. Getting treatment early reduces your risk of chronic pain and reduces the likelihood of a recurrence. At Carter Physiotherapy, your therapist will monitor your symptoms and ask about your medical history to create a tailored treatment plan. They will also work with you and adjust your treatment plan if necessary. 

If your pain or injury is keeping you from living the life you desire, call/text 512-693-8849 now or if you'd prefer we reach out to you, fill out the brief form in the sidebar (or below if you're on mobile).

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