Why does my upper back hurt between the shoulder blades?
Pain between the shoulder blades is usually caused by tight or overworked muscles, posture strain, or irritated joints where the ribs meet the spine. It is common in people who sit at a desk, drive a lot or carry heavy bags.
Common reasons it happens
- Slouching or leaning forward over a screen
- Tight neck and shoulder muscles pulling on the upper back
- Sleeping in an awkward position
- Carrying a heavy bag on one shoulder
- Stiff joints in the upper spine or ribs
What can ease it
Moving often tends to help more than staying still. Gentle shoulder rolls, standing up to stretch and adjusting your screen height can reduce the strain. A physiotherapist can show you targeted exercises and may use hands-on techniques to loosen stiff areas.
Know when to act quickly
Call 911 or go to the emergency department right away if pain between your shoulder blades comes with chest pain or pressure, shortness of breath, sweating, nausea or pain spreading into your arm or jaw. These can be signs of a heart problem. Also seek urgent care after a fall or car crash, or if you have a fever with pain.
If your pain is mild to moderate and linked to posture or movement, a physiotherapist can assess it properly. Our physiotherapy team can look at your neck, upper back and shoulders together.
Related: when should I see a physiotherapist for a sprained ankle?, how soon after an injury should I see a physiotherapist? and should I see a physiotherapist or a chiropractor for low back pain or sciatica?