Shoulder Blade Pain: Possible Causes and How to Treat It

How often have you felt pain creeping under your shoulder blade? Especially since work from home became a new norm. Working from almost any room, in a variety of postures, has led some people to suffer from pain in the upper back, particularly pain under the shoulder blade. Juggling work at home with household chores also makes us more likely to neglect the right postures for work.

While back pain under the shoulder blade may often be due to straining the muscles in the upper back, there may be a number of other causes leading to it. To get better relief from pain, it is always a good idea to find out what has been causing the pain under the shoulder blade. 

What Causes Pain Under the Shoulder Blade (Right or Left)?

Pain in this region can stem from multiple sources, ranging from musculoskeletal strain to more serious internal conditions. Below are the common causes, grouped by type:

Musculoskeletal causes

Pain under the shoulder blade often arises from muscles, joints, ligaments, tendons, and even intervertebral discs. Here are the musculoskeletal causes of pain under the shoulder blade:

1. Muscle strain

Muscle strain at the upper back can happen due to lifting heavy weights or from overuse injuries from overdoing any activity outside of your routine. The muscle fibres are loaded beyond their capacity and get injured. This causes sharp pain and inflammation around and under the shoulder blade. This can result in sudden stabbing pain under the right shoulder blade or persistent pain on the left side.

2. Poor posture

A poor posture is one that overloads the spine and puts unequal stress on the structures around the spine. Often, you may need to maintain continuous postures while working. You may be working at your desk as an IT professional, or bending continuously while doing your chores. A poor posture can overload the muscles of the upper back and cause pain under the shoulder blade. 

3. Fracture

Pain under the shoulder can be caused by a fracture of the shoulder blade. The pain may also extend around the shoulder blade and make moving the arm painful. 

4. Cervical Disc Herniation

Cervical disc herniation causes the ‘slipped’ disc to put increased pressure on the ligaments, nerves, and muscles of the neck and the upper back. The pain is often felt under the shoulder blade due to weakened upper back musculature.

Trauma

An accident or a fall can cause the shoulder blade and the area around the shoulder to suffer injury. An injury from contact sports, or a hit, can also cause pain and inflammation around and under the shoulder. The degree of pain would depend on the mechanism and extent of the injury.

Cardiac causes

Though less common than pain in the chest, pain under the shoulder blade may arise from cardiac causes. The possible reasons for pain in this area may be a heart attack or myocardial infarction, aortic dissection, or pericarditis.

Pulmonary causes

Pain under the shoulder blade may arise from pulmonary diseases. Conditions like pneumothorax or pulmonary embolism may also cause pain around the shoulder blade. Lung cancers and Pancoast tumors may also be contributing factors to pain under the shoulder blade.

Abdominal and pelvic causes

Causes of pain under the shoulder blade of abdominal and pelvic origin may occur from gastritis, acid reflux, inflammation in the gastrointestinal tract, ectopic pregnancy, or ovarian cyst. This type of pain is called referred pain, though unusual in this area, it is still a possibility. 

Other visceral causes

Among other possible causes of pain under the shoulder blade, shingles, an infection that affects the area supplied by the affected nerve. It causes burning or tingling pain with a preceding rash. Gallstones may also cause pain under the shoulder blade

Malignant causes

Lung cancer, liver cancer, oesophageal cancer, lymphoma, or bone cancer may also lead to pain that may spread to the area under the shoulder blade.

How to Relieve Shoulder Blade Pain Effectively 

Shoulder blade pain can be managed with a combination of rest, posture correction, and therapeutic interventions. Here are some practical ways to ease discomfort and support recovery:

• Rest: Taking short breaks from postures that cause pain help in reducing the strain over the muscles of the upper back. Sometimes even taking a day off can ease the inflammation of muscles under the shoulder blade.
• Correct your posture: Ergonomic changes allow the muscles of the body to work efficiently, without causing any strain. Small ergonomic changes to workplaces and household areas go a long way in reducing postural strain.
• Support your back: Using back supports that help you prop yourself up and keep you in the correct posture will further reduce strain in the upper back. Back support not only aligns your spine but also send the right feedback to your brain to reinforce correct posture.
• Apply a hot or cold pack: Using a hot or cold pack temporarily reduces any pain or inflammation that occurs due to muscle strain at the upper back. Use them for at least ten minutes two to three times a day.
• Stretching exercises: You can perform basic upper back stretches to relieve any tension in the muscles. Performing basic stretches in your routine can also help in preventing muscle strain in the upper back.
• Seek treatment: Pain in the shoulder blade requires a thorough assessment. Seeking treatment is the best way to alleviate pain effectively.

How to Prevent Pain Under or Around the Shoulder Blade 

Preventive care plays a vital role in maintaining upper back and shoulder health. Incorporate these daily habits and lifestyle adjustments to avoid shoulder blade discomfort:

• Learn the correct postures for every task: Whether working from home or cooking in your kitchen, learn the best postures to perform each task. Learning which postures help in reducing strain over your body will help you to consciously work towards good postures.
• Take regular breaks: Taking regular breaks every few hours helps in relieving any strain that may have accumulated in the structures of your body, particularly the postural muscles.
• Watch your diet, take supplements: A balanced diet along with the supplements your body requires will keep your body in the best of health. Muscles fatigue easily if you are not adequately hydrated, or if they lack essential nutrients. Poor nutrition of muscles and bones makes them more susceptible to injury.
• Exercise regularly: Keeping an active routine helps your body to maintain the strength and flexibility of your body. Regular exercise, whether yoga, pilates, swimming, or gymming, will contribute towards a healthy lifestyle to keep you pain-free.

Is Your Pain Under the Shoulder Blade on the Right or Left?

Pain under the shoulder blade can feel similar regardless of the side, but the underlying cause often depends on whether the discomfort is on the right or left side of your back. Understanding the difference is essential for accurate diagnosis and effective treatment.

Pain under the right shoulder blade is commonly associated with issues in the gallbladder, such as gallstones or inflammation (cholecystitis). It can also result from liver problems, poor posture, or muscular strain due to overuse or repetitive movement. In some cases, a stabbing pain under the right shoulder blade might indicate nerve compression or referred pain from internal organs.

Pain under the left shoulder blade may signal different concerns. It is occasionally linked to cardiac conditions such as angina or early signs of a heart attack, especially if accompanied by other symptoms like chest discomfort or shortness of breath. It can also stem from gastric issues, like acid reflux or a stomach ulcer, and muscular imbalances due to poor ergonomics.

Whether you’re dealing with back shoulder pain, a sharp stabbing pain under the right shoulder blade, or a dull ache under the left, it’s important not to ignore these signs. Consulting a healthcare or physiotherapy professional can help identify the exact cause and prevent complications.

How Physiotherapy Can Relieve Shoulder Blade Pain

Physiotherapy plays a vital role in managing and relieving shoulder blade pain, especially when the discomfort is chronic, recurring, or due to muscular strain, postural issues, or nerve compression.

At its core, physiotherapy aims to identify the underlying cause of pain under the shoulder blade, whether it’s from overuse, poor posture, or referred pain from the cervical spine or internal organs. Once diagnosed, a personalised treatment plan is developed to target the root issue and prevent future recurrence.

How Physiotherapy Helps Relieve Shoulder Blade Pain

Physiotherapy for shoulder blade pain focuses on both relieving discomfort and fixing what’s causing it. Here’s what it usually includes.

• Postural Correction and Ergonomic Training: Many patients suffer from back shoulder pain due to long hours of sitting with poor posture. Physiotherapists provide ergonomic adjustments and education to ensure your workspace or home setup supports proper alignment.
• Manual Therapy Techniques: These include joint mobilisation, soft tissue release, and trigger point therapy, which can significantly reduce stabbing pain under the right shoulder blade or general discomfort in the scapular region.
• Targeted Strengthening and Stretching: Strengthening weak muscles around the upper back and scapula can help stabilise the shoulder joint. Stretching tight muscles reduces tension that contributes to pain under the shoulder blade.
• Dry Needling or Myofascial Release: In cases of chronic muscle tightness or referred pain, advanced techniques such as dry needling may help relieve deep-seated muscular tension around the shoulder blade area.
• Electrical Modalities and Heat Therapy: Therapists may also use TENS, ultrasound, or heat packs to improve blood flow and reduce inflammation under the affected shoulder blade.

By treating both symptoms and the underlying cause, physiotherapy offers a long-term, non-invasive solution for those struggling with shoulder blade pain, including those experiencing sharp, stabbing sensations or chronic tightness under either shoulder.

Enhance Shoulder Blade Pain Management with Physiotattva’s Physiotherapy Services

At Cadabam’s Physiotattva, you will have access to physiotherapists and our network of doctors and mental health professionals. This allows for a comprehensive treatment plan that focuses on personal goals. 

We understand the need for focused support, and we ensure that you get the best care possible. Drop us a call today to understand how we can assist you in managing left shoulder and upper back pain. 

At Physiotattva physiotherapy clinics in Bangalore and Hyderabad, you receive personalised care tailored to your specific needs, ensuring effective results and comfort throughout your journey to recovery. 

Don’t wait to start your recovery! Get in touch with Physiotattva for more details! Contact us at +91 89510 47001.

Frequently Asked Questions (FAQs)

1. What causes stabbing pain under the right shoulder blade?

Stabbing pain under the right shoulder blade is often caused by muscle strain, poor posture, gallbladder issues, or nerve compression. It may also be referred pain from organs like the liver or gallbladder, especially if the discomfort is sharp and persistent.

2. Is shoulder blade pain a sign of a serious condition?

While shoulder blade pain is commonly linked to musculoskeletal issues like strain or posture-related stress, it can occasionally indicate serious conditions such as cardiac problems, lung disorders, or gallbladder disease. It's important to seek professional evaluation if the pain is severe, persistent, or accompanied by other symptoms.

3. Can physiotherapy help with pain under the shoulder blade?

Yes, physiotherapy is highly effective in treating pain under the shoulder blade. Techniques such as postural training, manual therapy, and targeted exercises address both symptoms and root causes, including back shoulder pain and referred nerve pain.

4. How do I know if my shoulder blade pain is from poor posture?

If your pain increases after sitting or working for long hours, especially in unsupported positions, it's likely due to poor posture. Posture-related shoulder blade pain often feels like a dull ache or tightness that improves with movement or stretches.

5. What’s the difference between pain under the right and left shoulder blade?

Pain under the right shoulder blade is typically linked to gallbladder or liver issues, while pain under the left shoulder blade may suggest heart or gastric problems. Both sides can also be affected by muscular strain, posture, or disc-related concerns.