Nov 5, 2025
Understanding Shoulder Blade Pain: What It Is and How to Manage It
Welcome to "Movement Matters," Your Guide to Wellness!
Written by Dr. Rachael MacGregor DPT, DMT, FAAOMPT
Shoulder blade pain is a common complaint that can affect anyone—from office workers and athletes to those recovering from injury. While it may seem minor, persistent pain around the shoulder blades (scapula) can interfere with posture, breathing, and daily activities like reaching or lifting.
Common Symptoms
Pain in or around the shoulder blades can vary widely. You may experience:
A dull ache, sharp twinge, or burning sensation between the shoulder blades
Tightness or stiffness in the upper back, neck, or shoulders
Radiating discomfort toward the arm, chest, or spine
Limited range of motion when turning the head or raising the arm
Muscle spasms or fatigue, especially after prolonged sitting or computer work
Common Common Causes of Shoulder Blade Pain
Poor Posture: Slouching at a desk or hunching over a phone
Muscle Imbalance or Weakness: Overuse of the chest or arm muscles without strengthening the upper back
Repetitive Motions: Lifting, reaching, or overhead work
Neck or Thoracic Spine Issues: Nerve compression or joint dysfunction in the neck or upper back can refer pain
Injury or Trauma: Falls, sports injuries, or car accidents may irritate or strain the surrounding tissues
Gentle Exercises to Relieve Shoulder Blade Pain
1. Scapular Squeezes
Sit or stand tall
Gently squeeze your shoulder blades together as if you’re holding a pencil between them
Hold 5 seconds, then relax
Repeat 10–15 times
2. Upper Trapezius Stretch
Sit tall, drop one shoulder slightly, and gently tilt your head to the opposite side
Feel a stretch along the side of your neck and shoulder
Hold 20–30 seconds, repeat 2–3 times each side
3. Wall Angels
Stand with your back against a wall, arms bent in a goalpost position
Slowly slide your arms up and down the wall while keeping your shoulder blades and spine in contact
Repeat 10 times
4. Thoracic Extension Over a Chair
Sit mid-back against the edge of a chair
Place your hands behind your head and gently lean backward to open your chest
Hold for a few seconds, repeat 5–10 times
Prevention Tips
Set up an ergonomic workstation to reduce strain during computer use
Take movement breaks every 30–45 minutes
Strengthen your upper back and core to improve posture and support your shoulders
Stretch regularly to maintain flexibility in your chest and shoulders
When to See a Physical Therapist
If your shoulder blade pain lasts more than a few days, limits your daily function, or seems to come and go without clear reason, physical therapy can help.
A PT can evaluate your posture, muscle balance, and movement patterns to create a personalized plan to relieve pain, improve mobility, and prevent recurrence.