People with shoulder blade pain will use different methods to stop it. They may try anything to ease their discomfort, including massages, stretching, and foam rolling, without lasting results. This DIY treatment routine may have them feeling better, only for the rhomboid pain to return in days or even hours.

This cycle of aching and finding relief resembles a spinning hamster wheel. Treatments like scraping and ball massages only provide temporary comfort because they alleviate symptoms, not the source of the pain. The real issue isn’t where you feel the ache but why you feel it.

People sometimes confuse rhomboid pain with shoulder muscle damage. However, the problem could be from postural positioning and joint mechanics. Your shoulder may hurt due to issues with how you move, sit, and hold tension in your spine.

Because your eyes face forward, your spine is constantly under forward stress, whether you’re sitting at a computer or watching TV. This postural stress puts tension on the cervical-thoracic junction, which is the space between your neck and upper back. The tension can irritate the nerves in that region, leading to shoulder blade pain.

The best way to address this discomfort is not to target the sore muscles; it’s to address the nerve irritation at its source.

Suppose you bend one of your fingers back as far as you can. Eventually, you’ll feel pain from the tension you’re putting on that digit.

The more tension you apply, the more pain you’ll feel. The aches will worsen if you pull the digit back far enough to break it.

The pain from a broken finger is chemical or inflammatory because the finger is now damaged. However, the tension leading up to the break is mechanical pain because you can ease the discomfort by removing the source of the undue stress.

The same rule applies to your spine. If irritated nerves are sending pain signals to your shoulder, the pain will persist unless you address the underlying cause.

You can check if your shoulder blade pain is mechanical or chemical at home with a neck range-of-motion test. Gently turn your head up, down, left, and right. You may feel stiffness on the same side as your sore shoulder.

The trunk test with arms crossed is another option. While sitting, cross your arms over your chest, placing your hands on opposite shoulders. Keep your lower body still while slowly rotating your upper body left and right as far as you can comfortably go.

These tests can help you determine how you’re experiencing specific pain patterns. Now, we can figure out how to remove the signal (pain) by addressing the problem. Removing a smoke detector battery doesn’t put out the fire, so we must focus on the source.

Specific exercises or movements can help resolve mechanical shoulder pain. You’ll need a low-back chair to complete a simple chair exercise.

Remember the bent finger analogy? Moving your bent finger in the opposite direction stops the painful tension. The chair will help you do the same for your spine.

First, find your stiffest point between your upper and mid-back, which may be around C7 to T10. Once you locate it, carefully lean backward on the chair to target that region. Lean into the pain, but don’t force it.

Try 10 reps per set, up to 5 times daily. You may notice results in one to two weeks, but you’ll need to adjust your postural habits for long-term results.

Targeted exercises may not be enough to resolve a persistent problem. If you have ongoing rhomboid pain, it may be time to consider a professional assessment. At REACH Rehab + Chiropractic, we identify your underlying problem and create customized, hands-on treatment plans to address pain at its source.

Don’t stay on the hamster wheel of shoulder blade pain. Let us resolve your shoulder issues using our expertise in mechanical pain and postural corrections. Schedule an appointment with REACH Rehab + Chiropractic in Plymouth, Michigan, by calling (734) 335-0212 or contacting us online.