6 Simple Tips To Stop Shoulder Blade Pain

​Have you been noticing shoulder blade pain, or stiffness and tension that goes from your shoulder blade into your neck? 
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You might notice this more when reaching up, doing light housekeeping or yard work, or even when sitting or standing.  It might also be hard to find a comfortable position for sleeping.  

Or if you feel like you’re constantly “fidgeting” and repositioning trying to get your shoulder blade pain to STOP…then keep reading and watch the VIDEO below!

SHOULDER BLADE PAIN
Shoulder blade and neck pain have always been a common problem we see here in the clinic, and more so during the height of the pandemic with more people working from home. 

Even now as many of us are getting back to our “normal” activities and routines, we are still seeing a lot of shoulder and neck problems.

So, I wanted to share six simple tips to help relieve your shoulder blade pain and get you back to enjoying an active, pain-free life. 

Shoulder blade pain often presents as an annoying ache in the upper back between the shoulder blades and can extend into your neck all the way to the base of your skull. 

Many people will have pain in just one shoulder blade, but it can affect both sides at the same time.  It can also vary day-to-day shifting back and forth from one side to the other depending on your activities, posture and positioning. 

If shoulder blade pain is not properly addressed it can lead to frequent and sometimes severe headaches, or even worse it can irritate nerves in your neck or shoulders causing severe pain to radiate into your arm.

WHAT CAUSES SHOULDER BLADE PAIN?
The most common causes of shoulder blade pain that we see in our clinic typically stems from working at a computer all day, prolonged driving, excessive sitting and poor posture.

Leaning over a desk or counter all day, driving or sitting a lot and poor posture generally means your upper back and shoulders are hunched over too often for too long. 

This hunched position puts pressure on the muscles that connect to your shoulder blades and neck, causes weakness in important stabilizing muscles, and puts stress on your shoulder joint causing pain or discomfort with simple things like reaching.   

SIMPLE TIPS TO STOP SHOULDER BLADE PAIN
The good news is you don’t have to rely on painkillers or just put up with shoulder blade pain.  There are several natural ways to stop shoulder pain that can be very effective when practiced regularly.

1. HEAT & ICE PACKS
Use a heat pack on the affected area for 10-15 minutes to alleviate muscle tension or stiffness.  Allow the skin to return back to normal temperature before repeating or alternating with an ice pack.

Alternatively, you can use an ice pack on the affected area for 10-15 minutes to reduce inflammation or to alleviate muscle spasms or “knots”.  Be sure to protect your skin with a thin towel or similar barrier and don't forget to allow the skin to return back to normal temperature before repeating or alternating with a heat pack.

CAUTION:  If you have any reduced or loss of sensation (i.e. from neuropathy or any other condition) in an area you want to apply heat or ice, be sure to take extra precautions to avoid heat or ice related burns. 

2. STAY ACTIVE
Avoid prolonged periods of inactivity.  If you do have to sit, drive or be in any position for an extended period of time, take frequent breaks to do some light stretching or move around a little. 

I teach my patients what I call “The 30/30 Rule”.  The basic principle here is for every 30 minutes you’re in a sustained position, take 30 seconds to reverse that position with a stretch.  For example, if you’ve been sitting for awhile get up and walk or do a few quick stretches.  Sit down again and get back to work! Set a timer for another 30 minutes and repeat. 
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3. CHECK YOUR POSTURE
If hunching and poor posture causes shoulder blade pain, it makes sense that improving your posture is an important change in habits that can stop your shoulder blade pain.

Sit or stand with your shoulders pulled back and down, and your head centered over your shoulders instead of allowing your head, neck and shoulders to fall to fall forward. 

If you work at a computer, desk or drive a lot you’ll also want to evaluate the ergonomics of your workstation or car seat positioning to make sure you are set up to work or drive with good posture. 

Plus...3 SIMPLE EXERCISES TO STOP SHOULDER BLADE PAIN
There are a few simple, yet very powerful exercises that that can help correct the most common muscle imbalances that cause shoulder blade pain. 

• Chest & Shoulder Doorway Stretch - Stand in an open doorway with your hands resting on either side of the door frame at about shoulder height.  Place one foot through the doorway and slowly lean forward until you feel a strong, but comfortable stretch across your chest wall and front of your shoulders.  Hold the stretch for 5-10 seconds.  Release and repeat several times. 
  
• Shoulder Blade Squeeze -  Start by sitting or standing with good posture.  Slowly squeeze your shoulder blades together and down.  Hold for 5 seconds.  Release and repeat several times.  
• Chin Tucks - Start by sitting or standing with good posture.  Draw your chin straight back without allowing your chin to dip down.  Hold for 5 seconds.  Release and repeat several times.   
  

Watch the short video demonstration of these exercises below.

Give these tips a try!  They may be super SIMPLE, but they are VERY effective!
 
OTHER NATURAL WAYS TO EASE SHOULDER BLADE PAIN
If despite your best efforts your shoulder blade pain or neck pain doesn’t resolve within a couple weeks, it may be time to give us a call for some professional help. 

We understand that everyone is at a different place when it comes to deciding about something like physical therapy, so we have a few options to choose from below.

If you know you're ready to get help from a physical therapy specialist, just give us a call at 503-744-0046 to schedule or click the link below to fill out a short form and we’ll call you to arrange a time for your Initial Evaluation & Treatment Session.

Click Here To Arrange To See A Physical Therapy Specialist

If you’re still a little unsure if physical therapy is the right solution for your shoulder blade or neck pain problem, you might want to start with a FREE In-Person Discovery Visit.  This gives you the opportunity to ask any questions you might have and discover:

• What’s wrong
• What your options are to fix the problem
• How long it might take
• What the cost will be
• How you can speed up the process by doing things at home.

If you would like to take advantage of one of our FREE Discovery Visits, simply click the link below to complete a quick and easy form and we’ll be in touch to arrange a time for your consultation.

Click Here To Arrange Your FREE Discovery Visit

There is no obligation!  After your consultation if you decide you want to work with us, great!  We can't wait to see your transformation unfold!  If not, we will try to guide you to the right person to help you. 


More Information To Help Stop Your Shoulder or Neck Pain
If you want to get even more neck and shoulder pain advice right now, then download our free e-book entitled:
“7 Natural Ways To STOP Shoulder & Neck Pain…Without Pain Pills, Injections or Surgery!
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This e-book is packed with powerful, but simple strategies to help you start your journey toward living without neck and shoulder pain.

Yes! I Want The Free E-BOOK

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​You can also check out more of our blogs for even more health tips by clicking the link below.
Click Here For More Shoulder & Neck Pain Tips