How to Relieve Shoulder Blade Pain?

Shoulder blade pain is a common ailment that many people experience at some point in their lives. Whether it’s due to an injury, muscle strain, or posture issues, the discomfort can interfere with daily activities and reduce the overall quality of life. Understanding the causes and ways to relieve this pain can be instrumental in both short-term relief and long-term prevention. Let’s find out the most common causes of shoulder blade pain and provide effective ways to relieve it.

What are the Common Causes of Pain in the Shoulder Blade?

Shoulder blade pain can arise from a variety of factors. From muscle knots to injuries, the causes of pain in the shoulder blade are numerous. It’s essential to identify the root cause to find the best treatment. Here are some of the most common culprits–

Muscle Knots

Knots in shoulder blade muscles, also called trigger points, can cause shoulder blade pain. The knots are formed due to the tension in the muscle fibers, leading to the creation of painful spots that can radiate discomfort throughout the back. The pain in these knots can be aggravated by poor posture, overuse, or prolonged stress.

Shoulder Muscular Injury

Sometimes, when you meet with an accident, the area around the shoulder might suffer injuries. These injuries can cause pain and inflammation in the shoulder area. The causes of injuries can also be sudden movement, lifting heavy objects, or overusing muscles during physical activities. It can cause pain along the shoulder blade.

Fracture in the Shoulder Blade

This is a less common factor. However, a fracture on a shoulder could be one of the causes of pain in the shoulder blade. A fractured shoulder blade requires immediate medical attention as it can worsen or become severe with movement.

Cervical Disc Herniation

Cervical disc herniation puts increased pressure on the neck area, nerves, and muscles. If a disc in your neck is herniated, it can press on nearby nerves, sending pain signals to areas such as the shoulders and arms. You might also experience shoulder pain after cervical disc replacement surgery if nerve compression persists. This type of pain can feel sharp, stabbing, or radiating, and it’s often accompanied by stiffness or limited range of motion in the neck.

How to Get Relieved From Shoulder Blade Pain

Finding relief from shoulder blade pain depends on the underlying cause. However, several effective methods can help reduce the discomfort associated with pain in the shoulder blade and shoulder. Whether it’s through self-care or professional treatment, the following strategies can bring relief:

The RICE Method

RICE stands for Rest, Ice, Compression, and Elevation. The rice method for shoulder pain allows your injured muscles to heal. Applying ice on the affected area reduces swelling and numbs the pain. Compression keeps further injuries at bay, and elevation helps minimize swelling. This method works well for muscle strains or minor injuries.

Massage for Shoulder Blade Pain

Getting a massage for shoulder blade pain may help you feel relaxed. You can consult a professional physiotherapist in Brampton to release tension from your muscles and live a better life. Massage performed by experts loosens the muscles and transports more blood to the affected area.

Stretching

Performing basic stretches and yoga improves circulation in muscles and joints. This, in turn, gives rise to better mobility and pain relief. You can even consult a chiropractor to learn about the stretches for pain relief that will prevent muscle strain in the upper back.

Posture

Shoulder issues can be tackled very well if you follow the right posture. Always stand tall, avoid slouching, and sit erect. Invest in ergonomic furniture that goes a long way in reducing postural stress. Regularly maintaining and practicing a good posture minimizes muscle strain and prevents shoulder blade pain.

Anti-Inflammatory Medications

The scenarios where inflammation is the major cause of the pain, anti-inflammatory medicines like ibuprofen can prove to be very effective. These medications treat the sour shoulder blade by reducing swelling and relieving discomfort associated with it. But here is the catch: always follow the recommended dosage from a healthcare practitioner. If you want long-term relief, combine medication with physical therapy, and you will get the best results.

When You Should Consult a Doctor or Therapist?

Most cases of shoulder blade pain or knots in shoulder blade muscles can be resolved by using home care. However, there are many such injuries where you experience severe pain that persists for weeks. If you are suffering from persistent numbness, tingling, or feeling of pain, it is time to go and see the doctor. A professional physiotherapist will provide you with an appropriate treatment plan that will heal you faster and help you in the long run.

Final Thoughts

Shoulder blade pain can range from a mild annoyance to a debilitating condition, but it’s important to address it early before it worsens. Whether it’s caused by muscle knots, injuries, or poor posture, finding relief through methods such as stretching, massage, and the RICE method can make a significant difference. However, if your pain persists or worsens, don’t hesitate to seek professional advice.

Mankind Rehab Centre offers a wide range of services, starting from cupping therapy, hot stone massage, physiotherapy, and a lot more. We believe in providing personalized treatment to our patients to restore their body’s strength and functionality. Additionally, our services include direct billing, no waiting list, and same-day appointments available. Contact Mankind Massage Therapy to know more.