Pain In The Back Of The Shoulder: Causes and Home Remedies


It is common to have pain between the shoulder blades or back of shoulder pain. This discomfort is referred to by doctors as interscapular pain.

Typically, people with shoulder blade pain have aching, dull, sore, or shooting pain between their shoulder blades in the upper portion of their back.

Shoulder blade pain is nothing to think about much of the time. But it may be a sign of a more serious condition in some situations.

To learn more about this common issue and how you can avoid it, keep reading.


There are several potential sources of pain between the blades of your shoulder.

A common cause for this form of pain is an injury to a muscle or tendon. The outcome can be muscle strains from:

  • heavy lifting
  • poor posture
  • exercise
  • other activities
  • working at a computer for extended periods

Injuries to other body areas can also lead to discomfort between the shoulder blades, such as rotator cuff tears, spine fractures, or other trauma-causing injuries.

Some sources of pain from the shoulder blade include:

degenerative disc disease, or a herniated or bulging disc in the spine

  • myofascial pain syndrome
  • certain cancers, such as lung cancer, liver cancer, lymphomas, mesothelioma, esophageal cancer, and cancers that spread to bones
  • nerve compression
  • gallstone, which is often accompanied by nausea and pain in the upper right part of your abdomen
  • scoliosis
  • osteoarthritis in the joints around the spine, neck, or ribs
  • spinal stenosis, or a narrowing of your spinal cord

Remedies at home

With treatments carried out at home, some people find relief from shoulder blade pain.


Physical activity is vital for overall health, but exercise may also strengthen your back that can help with the pain. Effective exercises to strengthen the muscles in your back and abdomen are pushups, pullups, and situps.


Yoga and other stretching exercises will strengthen the muscles and joints’ circulation, providing a trusted source of increased mobility and pain relief.

Often this shoulder stretch helps:

  1. cross one shoulder Around your body
  2. Pull the elbow of your outstretched arm into your chest using your other arm.
  3. For around 10 seconds, keep this stretch.

Ask your doctor if any stretches could reduce your discomfort.


Some foods may cause inflammation of the Trusted Source in your body that may exacerbate your symptoms. Stop processed foods and eat plenty of vegetables and fruits. It can also help to select foods rich in omega-3 fatty acids, including salmon.


Often, to heal from shoulder blade pain, you need to rest, especially if it’s the result of an injury.

Hot or cold therapy

It can reduce discomfort by applying hot and cold compresses between your shoulder blades. Usually, it’s safer to use them every four hours, for 15 minutes at a time.


In many cases, massage or physical therapy can provide relief, mainly if the pain is caused by overuse or injury to your muscles or joints.


To relax muscle tissue, a massage therapist may operate on areas between your shoulder blades. To use at home, you can also buy portable massage machines.

Occupational or physical therapy

Your doctor might prescribe physical or occupational therapy if you have an injury or a compressed nerve. A therapist can help you to perform some activities that will strengthen symptoms.