People should take care to use safe lifting practices when pushing, pulling, or lifting items.Ĭarrying a shoulder bag puts weight on the shoulders, pulling on the muscles between the shoulder blades. Lifting or carryingĬarrying or lifting something heavy can strain the upper back. Stress can also cause headaches if the shoulder muscles are tense for a long time.Īddressing the causes of stress, having a good support network, getting enough sleep, and exercising regularly can all reduce stress. The neck and shoulders are a common area of tension, which can cause pain between the shoulder blades. Stress causes muscles in the body to become tense. Linking the hands behind the back and gently pulling the arms downward might also help. People can try rolling the shoulders forward and backward to reduce stiffness. Gently stretching the muscles in the upper back can help ease the pain. These postures can cause a dull ache between the shoulder blades. Some positions that may put a strain on muscles in the upper back include: How someone sits or stands can cause pain between the shoulder blades. Gently moving the shoulders at regular intervals can help reduce any stiffness. It is important to try to avoid activities that strain the back muscles.Īpplying an ice pack for up to 20 minutes every few hours can also reduce pain and swelling. Nonsteroidal anti-inflammatory drugs (NSAIDs) can reduce pain and swelling.

Most mild strains should heal within a couple of weeks.

People can treat a mild strain with ice, rest, and pain relievers. Other symptoms of muscle strain include a feeling of weakness in the area, swelling, and muscle cramps.

The repetition of these movements over time is a common cause of muscle strain.

Throwing a ball overhead, lifting weights, and performing some swimming strokes can strain muscles between the shoulder blades. Some forms of exercise increase the risk of injuring the upper back. The feeling can be a dull ache or a sharp pain. Injuries to these muscles can cause upper back pain. There are several muscles of different shapes and sizes in the upper back, which help with neck, shoulder, and arm movements. Share on Pinterest Stretching, maintaining good posture, relieving stress, and avoiding heavy lifting can help alleviate or prevent shoulder pain.

Rhomboid muscle strain treatment