Back shoulder pain can be annoying and prevent us from fully enjoying life. It can make it challenging to perform the simplest tasks, leaving us feeling helpless and frustrated.
At Joy & Grace, we understand the challenges of living with back shoulder pain. That's why we strive to provide effective solutions and support to those who suffer from it. In this article, we will explore various ways to relieve the pain.
We want to empower our readers to take charge of their health and experience the joy of pain-free living. So, sit back, relax, and let's get started on the journey to a healthier, happier you.
Why Does The Back Of My Shoulders Hurt?
People can mean many things when they say the back of their shoulders hurt. It could mean pain in between your shoulder blades, or it could mean pain directly on your shoulder blades. Either way, they can be caused by the same factors.
Most of the time, pain in the back of your shoulders is often due to muscle strains. These can either be from:
- Poor posture
- Overuse
- Injuries from certain activities like bench pressing, tennis, or even taking off your shirt!
Pain in your shoulder blades, or “scapular pain,” can also be due to rotator cuff injuries. The rotator cuff is a group of muscles originating from the shoulder blade and attaching to your upper arm. They stabilize and rotate your shoulder joint.
It can also mean a fractured shoulder blade. However, fractured shoulder blades are rare and make up only 0.4-1% of all fractures and only 3-5% of shoulder fractures.
That’s because they typically result from high-energy trauma, which often occurs with injuries in other parts of your body.
Other possible causes include:
- Frozen shoulder
- Problems with your neck, such as mechanical neck pain or cervical radiculopathy
- Arthritis
- Nerve damage
Is Back Shoulder Pain Serious?
While most cases of back shoulder pain may be mild and go away on their own, some rare instances may be more severe and require medical attention.
A heart attack is one of the most serious causes of pain in the back of your shoulders. People often associate heart attacks with chest pain. However, it is common for people to experience shoulder pain during a heart attack.
If you are experiencing back shoulder pain along with other symptoms such as:
- Chest pain
- Shortness of breath
- Nausea
Seek medical attention immediately, as it could be a sign of a heart attack.
Another serious cause of back shoulder pain is a herniated disc. This occurs when the soft tissue between the vertebrae in your spine bulges out and puts pressure on the nerves in your back. Other symptoms may include numbness or tingling in your arms or legs.
Shoulder blade pain can also be a symptom of lung cancer. However, it’s uncommon.
How Long Can Back Shoulder Pain Last?
One question on your mind may be, “How long can back shoulder pain last?”
The answer is complex. The length of time someone experiences back shoulder pain depends on several factors, including:
- The cause of the pain
- The severity of the underlying condition
- The treatment plan used
If the pain is caused by an acute injury, such as a strain on the muscles or tendons or a fracture, it can last a few weeks to a few months. For example, a minor rotator cuff tear or sprain usually heals within four weeks. On the other hand, more severe cases can take months to recover.
In contrast, if the pain is caused by a chronic condition such as arthritis, the pain can linger for months or even years.
What Is the Fastest Way To Relieve Back Shoulder Pain At Home?
Back shoulder pain can be incredibly debilitating and frustrating, especially when you don't know how to relieve it. Luckily, there are several ways to relieve your shoulder pain at home quickly. Here are some of the most effective methods:
- Rest and take it easy. Resting the affected area is often the first step in treating neck, back, and shoulder pain. Avoid activities that worsen the pain to allow the affected area to rest and recover.
- Ice. Applying ice to your sore shoulder can help reduce inflammation and numb the pain. Wrap an ice pack (or other cold pack) in a towel and apply it to your shoulder for 15-20 minutes.
- Heat. Heat can also be effective at relieving back shoulder pain. Try using a heating pad or warm towel on your affected shoulder for 15-20 minutes.
- Massage. A gentle massage can soothe sore muscles and relieve tension in your back and shoulders. You can use your hands or foam roller. A professional massage therapist can also treat targeted neck, back, and shoulder pain.
- Over-the-counter medication. Over-the-counter pain medication can help to reduce inflammation and alleviate pain. Follow the recommended dosage and consult a healthcare professional if you have concerns.
- Stretching and gentle exercise. Stretching and gentle exercise can help relieve tension and promote healing. Low-impact exercises such as gentle yoga, Pilates, or swimming can also be beneficial.
Remember, seeking professional medical advice is vital if your shoulder pain is severe or persistent. However, if the pain is mild and recent, you can quickly and effectively relieve your back and shoulder pain by using the above methods from the comfort of your own home.
How Do I Loosen Up My Upper Back And Shoulders?
If tight muscles cause pain at the back of your shoulders, you can do some simple stretches anywhere to help loosen them up. These are:
- Stand facing a doorway with your feet shoulder-width apart.
- Place your forearms on the door frame, with your elbows at a 90-degree angle and your palms facing forward.
- Lean forward slightly, feeling a stretch in your chest and shoulders.
- Hold the stretch for 15 to 30 seconds, then relax and repeat up to three times.
- Stand with your feet shoulder-width apart and your arms at your sides.
- Slowly raise your shoulders towards your ears.
- Roll your shoulders back in a circular motion, squeezing your shoulder blades together as you do so.
- Continue the circular motion, rolling your shoulders forward and down.
- Repeat the exercise for 10 to 15 repetitions, then relax and repeat up to three times.
How Can I Relax My Shoulders When I Sleep?
As someone who struggles with back and shoulder pain, finding a comfortable sleeping position is often difficult. Luckily, there are a few simple techniques you can use to help relax your shoulders, even when sleeping.
- Make the room comfy
First, ensuring your bedroom is a place to relax is essential. This means investing in a good mattress, pillows, and sheets to support your body and help you stay in the correct position while you sleep.
If you sleep on an old, worn-out mattress or pillows that don't have much support, you may be stressing your shoulders and worsening the pain.
- Change up your sleeping positions
Moreover, try to avoid sleeping on your stomach. This position can create unnecessary pressure on your neck and shoulders, leading to pain and discomfort. Instead, sleep on your back or side, as these positions help properly align your spine.
If you sleep on your side, consider placing a pillow between your knees to help keep your hips aligned and take pressure off your spine.
- Add some heat
Another helpful technique for relaxing your shoulders while you sleep is to use heat therapy. You can purchase our scented heating pad or use a hot water bottle to apply heat to your shoulder blades and upper back before bed.
This can help to loosen up tight muscles and promote relaxation in the area, making it easier to fall asleep and stay asleep throughout the night.
Exercises for Shoulder Blade Pain
If your healthcare provider gives you the thumbs up to exercise, try adding these simple exercises into your daily routine:
- Stand or sit straight with your arms at your sides.
- Squeeze your shoulder blades together as tightly as possible and hold for a few seconds before releasing.
- Repeat for 10-15 reps.
- Stand with your back against a wall and your arms at your sides.
- Slowly raise your arms overhead, keeping them in contact with the wall until they form a "Y" shape.
- Hold for a few seconds before lowering back down.
- Repeat for 10-15 reps.
- Begin in a plank position with your arms straight and your hands shoulder-width apart.
- Lower your body towards the ground while squeezing your shoulder blades together, then push back to the starting position.
- Repeat for 10-15 reps.
- You can also do a wall version of this exercise.
If you have shoulder pain while in a plank position, we have an article reviewing the causes and solutions here.
We have a more comprehensive list of exercises and stretches here.
A study that asked a group of office workers to perform scapular function training for 10 weeks showed a significant decrease in neck and shoulder pain and increased shoulder strength among the participants.
But remember, you need to stop immediately if you experience pain during these exercises. Exercising with pain is not recommended.
When Should I Start Exercising After Injury?
First and foremost, seeking medical advice before beginning any exercise post-injury is crucial. Once you have the green light from your doctor, we recommend starting slowly and gradually increasing your workouts' intensity and duration over time.
Just as an example: For severe rotator cuff injuries requiring surgery, patients can usually return to doing strengthening exercises 12 weeks after the procedure.
Some general guidelines to follow when starting to exercise after an injury are:
1. Start with low-impact exercises such as swimming, cycling, and walking.
2. Begin with shorter workout sessions and gradually increase the duration.
3. Avoid over-exerting yourself, as this can lead to re-injury.
4. Incorporate stretches and flexibility exercises into your workout routine.
5. Remember to take rest days and allow your body to recover between workouts.
6. Stay positive and keep a can-do attitude. Recovery takes time, so be patient.
What Medicine Is Good For Shoulder Blade Pain?
Many medications can help you relieve shoulder blade pain.
For easing mild to moderate pain, over-the-counter medications like Tylenol are usually the top picks. They're the go-to choice for healthcare providers because they're safe and effective. Topical ointments, such as menthol or capsaicin cream, can also provide relief.
For more severe shoulder blade pain, doctors may prescribe stronger medication, such as corticosteroid injections, to ease the pain.
In some cases, prescription painkillers such as codeine or oxycodone may be prescribed. But it's important to follow your doctor’s prescription guidelines carefully and not overuse these drugs.
Will Muscle Relaxers Help Shoulder And Back Pain?
While muscle relaxers may relieve shoulder and back pain, they are not a cure. Generally, muscle relaxers are only prescribed for short-term use. In fact, muscle relaxers and painkillers are often not the first course of action for treating shoulder and back pain.
Instead, what’s essential for preventing and managing pain is lifestyle changes. For long-term pain relief, physical therapy may be recommended.
What Is The Best Treatment For Back And Shoulder Pain?
The truth is, whether you have pain in your back and shoulders or just the back of your shoulders, the ways of preventing and treating it are sort of the same.
First and foremost, it's important to address the underlying issue causing the pain. This may need a visit to a healthcare professional, such as a chiropractor, doctor, or physical therapist. They can assess the situation and provide treatment recommendations, which may include:
Overall, the best treatment option for neck, back, and shoulder pain will depend on the cause and severity of the pain. It's essential to consult with a healthcare professional to develop a treatment plan for your individual needs.
How Do I Prevent Back And Shoulder Pain?
If you’re currently pain-free, the good news is that there are steps you can take to prevent this pain from occurring in the first place. Here are some tips to help prevent back and shoulder pain:
1. Practice good posture. Poor posture can put a strain on your back and shoulder muscles. Make sure to sit and stand up straight and avoid slouching.
2. Stretch regularly. Incorporate stretching into your daily routine to help prevent muscle tension and stiffness. Focus on stretches for your neck, shoulders, and back muscles.
3. Exercise regularly. Regular exercise can help strengthen your back and shoulder muscles, reducing your risk of pain and injury. Choose activities that are low-impact and gentle, such as walking or swimming.
4. Maintain a healthy weight. Carrying excess weight can strain your back and shoulder muscles, increasing your risk of pain and injury. Maintaining a healthy weight through proper diet and exercise can help prevent these issues.
5. Use proper ergonomics. Whether sitting at a desk or lifting heavy objects, use proper ergonomics to avoid straining your back and shoulders. Use chairs and equipment that are adjustable and designed for correct posture.
You can improve your overall health and well-being by taking these steps to prevent back and shoulder pain.
When Should I See A Doctor?
While you may try to relieve their pain using self-care techniques or over-the-counter pain medication, there are instances where seeking medical attention may be necessary.
If you are experiencing any of the following symptoms along with your back shoulder pain, it’s time to see a doctor:
1. Severe pain. If you are experiencing severe or constant pain, it is important to see a doctor. This can indicate a more serious underlying condition, such as a broken bone, torn ligament, or nerve damage.
2. Limited range of motion. If you cannot move your shoulder or arm as much as usual or if it is difficult to perform certain tasks, this may indicate a serious issue. A doctor may be able to diagnose and treat the underlying cause, such as a rotator cuff injury.
3. Persistent pain. If your back shoulder pain does not improve with rest or self-care techniques after a few days, it is recommended that you seek medical attention. Persistent pain may indicate a more serious condition, such as arthritis or nerve damage.
4. Accompanied by other symptoms. If your back shoulder pain is accompanied by other symptoms, such as:
- Fever
- Swelling
- Numbness
This may indicate an infection or other medical condition. It is important to see a doctor for the proper diagnosis and treatment.
Takeaway
Living with back and shoulder pain can be challenging, but finding relief is not impossible. You can reduce your symptoms and prevent future pain with the right approach and care.
To start, begin by identifying any underlying issues contributing to your discomfort. Visit a healthcare professional to diagnose your condition and create a treatment plan tailored to your needs.
In addition to professional care, there are several strategies you can use at home to reduce back and shoulder pain. Incorporating the following can help relieve your pain:
- Rest
- Relaxation
- Gentle stretches
- Practicing good posture
- Staying active
