pain in between shoulder blade and spine reddit

Exercise Daily – The rhomboid muscle is present in the upper back region of the body. It assists in connecting the shoulder blades to the rib cage as well as the spine. Additionally, it assists you in keeping a healthy posture. So, why do we feel pain in between shoulder blade and spine reddit?

Pain in the rhomboid region is localized below the base of the skull. It is in the space between the shoulder blades and the spine. Pain in the shoulder blades or in the upper back is used to describe this condition. 

It’s possible that the pain you’re experiencing in this region is a strain, a stabbing ache, or some kind of spasm. Other symptoms that may accompany rhomboid muscle soreness include the following:

  • Soreness in the region of the upper back
  • Clicking or grinding sound that occurs as the shoulder blade is moved
  • Feeling of constriction, swelling, and knots in the muscle all around the muscle
  • Lack of mobility, difficulty in movement, or discomfort associated with the muscle
  • Ache in the chest while breathing

In addition to causing pain in the upper and middle back, rhomboid muscle soreness may also produce discomfort in the backs of the shoulders and in the space between the spine and the shoulder blade. 

Additionally, one might experience it in the area just above the clavicle of the shoulder.

What are the factors that lead to rhomboid muscle pain?

The following are some of the potential causes of discomfort in the rhomboid muscle:

  • A posture that is wrong or bad
  • Sitting for lengthy durations
  • Injuries that occur as a result of the muscles being strained, overstretched, or torn
  • Lying on your side when you sleep

Shoulder and arm discomfort are common symptoms that may be brought on by overusing the rhomboid muscle. Pain in between shoulder blade and spine reddit is sometimes brought on by activities like rowing, golfing, and tennis. 

This sort of discomfort may also be caused by doing things like carrying big bags and backpacks, lifting heavy items, and engaging in activities or occupations that need you to stretch your arms above your head for extended periods of time.

How to cure soreness in the rhomboid muscle?

You will heal more quickly if you get plenty of rest and avoid doing anything that aggravates the discomfort. The RICE approach should be used initially as a therapy option.


Take as much time as you need to relax your arms and shoulders. Avoid doing anything that might need these muscles to be used.


Apply ice to your shoulder for a period of 20 minutes at a time, many times throughout the day. It is of the utmost importance to apply ice to the afflicted region as soon as possible after experiencing any kind of strain or injury.


Applying a compression bandage to the affected region can help bring down the swelling.


While you are laying down or sleeping, use pillows to prop up your shoulders and chest. Make sure that your spine is in a neutral position.

This technique can be helpful for pain in between shoulder blade and spine reddit.

Treatment Options

You might try using pain medicines that are available over-the-counter in order to alleviate the discomfort and inflammation. These include acetaminophen and ibuprofen, which are both sold under the brand names Advil and Motrin IB (Tylenol).

You may also try using topical pain treatments to the afflicted region, such as creams, gels, or sprays. These can be applied directly to the skin. 

Topical pain medications like diclofenac and salicylates have a reduced risk of adverse effects than other types of pain relievers. This is due to the fact that the medicine does not go through the digestive system. It results in less of it being absorbed into the bloodstream.

To alleviate the discomfort and inflammation, you might try using essential oils that have been diluted with a carrier oil. The following list contains 18 essential oils that may assist reduce muscular pain.

Apply these essential oils topically to alleviate pain, stress, and swelling

Peppermint oil

Menthol, which is found in peppermint, has a calming impact on aching muscles and may be found in peppermint. In addition to that, it possesses qualities that make it analgesic, antispasmodic, and anti-inflammatory.

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Helichrysum oil

Pain, inflammation, and muscular spasms may all be alleviated with the helichrysum. It can help with the pain in between shoulder blade and spine reddit.

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Marjoram oil

Marjoram may help relax tense muscles and ease muscular spasms. It is well-known for its anti-inflammatory and pain-relieving properties.

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Apply these oils directly to painful areas and swellings

These oils have a dual purpose in that they reduce both muscular discomfort and edema. You may use any of them on their own, or you can mix them to make your own unique blend:

Lavender oil

The capacity of lavender to soothe and relax is one of the reasons it is so highly valued. In addition to this, it reduces inflammation and discomfort.

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Oil of the Eucalyptus

The use of eucalyptus alleviates muscular discomfort and inflammation, as well as has a cooling impact on the muscles.

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Chamomile essential oils

The anti-inflammatory and pain-relieving properties of chamomile oil are well known. They are also helpful in reducing muscle spasms and stress the muscles.

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Rosemary oil

It is well known that rosemary may reduce both pain and inflammation in the body.

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Yarrow oil

It is believed that yarrow may alleviate both pain and inflammation.

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Apply these essential oils to areas of stress and swelling

These oils could be the answer for you if you’re suffering from a combination of tense muscles and edema at the same time. It can also relieve pain in between shoulder blade and spine reddit. You may use the oils separately, or you can mix them to make a relaxing blend of the oils:

Cypress oil

Cypress has anti-inflammatory properties, as well as the ability to relax and quiet muscular spasms.

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Sandalwood oil

Sandalwood is effective in reducing inflammation, as well as muscle spasms and stress.

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The proper way to apply essential oils

Essential oils are strong. They have the potential to irritate your skin and potentially contribute to the swelling if they are not utilized correctly. Before being applied to the skin, essential oils must first be mixed with a carrier oil.

Carrier oils do not compromise the therapeutic efficacy of essential oils. However, they do absorb part of the power of the essential oil. They only lessen the likelihood of you experiencing discomfort.

It is recommended that you use at least 6 tablespoons of carrier oil for every 15 drops of essential oil. This is a basic rule of thumb. Coconut oil, olive oil, argan oil, and other types of oils are all examples of carrier oils.

Apply some either before or after your exercise

Remember the lip glosses that came in a roll-on form when you were younger and used to use them? The same packaging is often used for different essential oil brands! Roll-on bottles are a convenient method to take diluted oils with you at all times.

You may get premade roller ball bottles that contain the oil or mix of your choosing. They may help the pain in between shoulder blade and spine reddit. You may also buy roller bottles that are empty and then fill them with your own oils.

In order to blend your own oil:

  • Add about 15 drops of your preferred essential oil to the mixture using a pipette or a medicine dropper.
  • The remaining space in the bottle should be filled with the carrier oil of your choice.
  • Apply a good amount of pressure while pressing the roller ball top onto the bottle.
  • To ensure that the carrier oil and essential oil blend together, roll the bottle between your palms for about thirty seconds.
  • Use as needed or preferred.

Make use of it as a massage tool

If you find that using the oils topically isn’t enough, you may want to try massaging yourself with them.

Not only can the massage assist work out knots and swiftly release stress, but the oils may also penetrate deep below the skin to treat pain, edema, and tension. Just make sure you dilute your essential oils before application.

You also have the option of scheduling a calming massage with a trained professional.

Add it to your bath

The use of essential oils in a bath is a luxuriant and delicious approach to relaxing tense muscles as well as providing soothing relief. It is effective for pain in between shoulder blade and spine reddit.

Adding 10 to 12 drops of essential oil to one ounce of carrier oil is all that is required. Before going into the tub, you should first add it to the water that is coming out of your faucet and then wait for the water to disperse.

pain in between shoulder blade and spine reddit

You may also want to add to the atmosphere by burning a fragrant candle or playing some soothing music in the background.

You may use a warm or cold compress with it

It is common knowledge that using a compress may reduce pain as well as inflammation and edema. The application of the essential oil of your choice to the cloth might further amplify these effects.

To prepare a compress with essential oils:

  • Fill up either your bowl or your sink with water. Inflammation is often treated by the use of cold water. In order to alleviate discomfort, hot water is often employed
  • Mix the essential oil that has been diluted with the water
  • To ensure that your towel is well saturated with the solution, submerge it in the liquid
  • After removing some of the excess water with your hands, put the towel in the region that hurts
  • Keep the towel on for the next fifteen or so minutes
  • Apply more as often as necessary during the day

Try Exercises

If you have tried several things to alleviate the discomfort in your rhomboid muscle but haven’t seen any progress, you may find it helpful to consult with a physical therapist or a physiotherapist. 

They may show you techniques to help alleviate the discomfort in your shoulder and stop it from returning in the future. Here are some exercises and stretches to help alleviate discomfort and pain in between shoulder blade and spine reddit.

Shoulder blade squeeze

  • Take a seated or standing position with your arms at your sides
  • Bring your shoulder blades together and draw them back toward your back
  • Maintain this posture for a minimum of five seconds
  • Relax, and try it again
  • Continue for at least 1 minute

Rhomboid stretch

  • Place your hands one on top of the other, with your right hand on top of your left
  • You should feel a slight stretch between your shoulder blades if you extend your arms out in front of you and gently reach forward with them
  • Maintain this position for the next thirty seconds
  • Finish up with the other side
  • Perform this stretch twice on each of your sides

Side arm stretch

  • Raise your left arm in front of your body so that it is in line with your shoulder.
  • You may either hold your left hand with your right hand while bending your right arm with your palm facing up and allowing your left arm to rest in the crease of your elbow, or you can bend your right arm and use your right hand to hold your left hand.
  • Maintain this posture for the next thirty seconds.
  • Finish up with the other side.
  • Perform this stretch anywhere from three to five times on each side

Frequently Asked Questions

Why does my back hurt between my shoulder blade and spine?

Upper back discomfort may be caused by a number of factors, including poor posture, injury, or issues with the spine. Muscle strain is a typical contributor to the discomfort that may be felt between the shoulder blades. 

Stretching exercises and over-the-counter or prescription pain medications are effective treatments for pain in between shoulder blade and spine reddit.

Why does the area between my shoulder blade and spine hurt?

Pain in the upper back, such as in the region between the shoulder blade and the spine, may be caused by the overuse of muscles, which can lead to muscle strains and ligament sprains.

How do you relieve back pain between shoulder blades?

Take some time out to relax your upper back

Use either heat or cold

Take a drug that is available without a prescription (OTC)

Massage it out

Pay a visit to your primary care physician

What are the symptoms of a pinched nerve in shoulder blade?

  • Numbness or a diminished sense of feeling in the region that is supplied by the nerve
  • A stabbing, agonizing, or burning sensation that may spread to other areas of the body
  • Feelings similar to tingling and pins and needles (paresthesia)
  • Weakness in the muscles located in the afflicted region
  • Having frequent episodes of the sensation that a foot or hand has “fallen asleep”

Should you rub a pinched nerve?

Getting a massage could also assist lower the amount of stress and physical discomfort you’re experiencing. The application of little pressure around the problematic region may help release tension, and receiving a massage that covers the whole body may help the muscles relax. 

Take Away

When you first feel the pain in your rhomboid muscle, it is important to take care of yourself so that the discomfort doesn’t become any worse. Take some time out to relax, and stay away from the things that have been aggravating the discomfort.

Work with a personal trainer to learn exercises that may help you fix imbalances in your body if you often have discomfort in your rhomboid muscles. This may be something you want to consider doing if you already do. 

Getting massages on a regular basis or signing up for yoga classes might also contribute to favorable effects. Share a treatment plan that helped you with the pain in between shoulder blade and spine reddit.