Pain Between Scapula: Causes & Relief Guide

Introduction

Pain between the scapula, commonly referred to as inter-scapular pain, is a condition that affects people of all ages. The scapula, also known as the shoulder blade, plays an important role in upper body movement and stability. When discomfort or pain occurs between the scapulae, it can be due to several reasons — ranging from muscle strain and poor posture to underlying medical issues.

In this detailed guide, we will explore the causes, symptoms, diagnosis, treatment options, home remedies, and preventive measures for pain between scapula. Whether you are experiencing mild discomfort or chronic pain, this article will help you understand the problem and find effective solutions.

What Is Pain Between the Scapula?

The scapula is a flat, triangular bone located on each side of the upper back. Pain between the scapula refers to discomfort felt in the inter-scapular region — the area between your left and right shoulder blades. This pain can be:

• Acute (sudden and sharp)
• Chronic (long-lasting and dull)
• Radiating (spreading to other areas like the neck, arm, or chest)

Common Causes of Pain Between Scapula

The causes of inter-scapular pain can vary from musculoskeletal issues to serious underlying conditions. Below are the most common reasons:

1. Muscle Strain

• Overuse of upper back muscles
• Heavy lifting
• Repetitive motions (sports or work-related)

2. Poor Posture

• Prolonged sitting at a desk
• Slouching while using mobile devices
• Incorrect sleeping positions

3. Spinal Conditions

• Herniated or bulging discs
• Degenerative disc disease
• Scoliosis or abnormal spinal curvature

4. Joint and Bone Issues

• Arthritis in the spine
• Osteoporosis leading to compression fractures

5. Nerve-Related Problems

• Pinched nerves in the cervical or thoracic spine
• Nerve impingement due to spinal misalignment

6. Referred Pain

Sometimes, pain between scapula may indicate internal organ problems such as:

• Heart issues (angina or heart attack)
• Gallbladder disease
• Lung conditions (pleurisy, pulmonary embolism)

Symptoms Associated with Pain Between Scapula

Pain in this region can vary in intensity and presentation. Common symptoms include:

• Dull, aching pain between shoulder blades
• Sharp, stabbing discomfort during movement
• Muscle stiffness and tension
• Burning sensation or tingling
• Radiating pain into arms, chest, or neck
• Difficulty lifting arms or rotating shoulders

If pain is accompanied by shortness of breath, chest pain, dizziness, or sweating, seek immediate medical attention, as these could be signs of a cardiac event.

Diagnosis: How Doctors Identify the Cause

A healthcare provider will usually perform:

1. Medical History Review
   • Lifestyle habits, posture, physical activity, past injuries
2. Physical Examination
   • Checking muscle strength, range of motion, tenderness
3. Imaging Tests
   • X-rays (bone issues)
   • MRI scans (spinal discs, nerves)
   • CT scans for detailed imaging
4. Blood Tests
   • To rule out infections or inflammatory diseases

Effective Treatment Options for Pain Between Scapula

Treatment depends on the underlying cause. Options include:

1. Medications

• Over-the-counter (OTC) pain relievers (ibuprofen, acetaminophen)
• Muscle relaxants (for severe spasms)
• Topical creams/patches (menthol, lidocaine-based)

2. Physical Therapy

• Stretching and strengthening exercises
• Posture correction techniques
• Manual therapy and massage

3. Chiropractic Care

• Spinal adjustments
• Realignment of joints and muscles

4. Medical Interventions

• Corticosteroid injections (for inflammation)
• Surgery (rare cases involving herniated discs or fractures)

5. Home Remedies

• Heat therapy (warm compresses)
• Cold packs (to reduce swelling)
• Gentle stretching at home
• Rest and avoiding overexertion

Best Exercises for Pain Between Scapula

Regular exercises can strengthen back muscles and improve posture:

• Shoulder Blade Squeeze: Sit upright, squeeze shoulder blades together, hold for 5 seconds.
• Thoracic Extension Stretch: Lie on a foam roller and gently extend upper back.
• Cat-Cow Stretch: Improves flexibility in spine and reduces stiffness.
• Wall Angels: Stand against a wall and move arms in a “snow angel” motion.

👉 Always consult a physiotherapist before starting new exercises.

Preventive Measures

To avoid recurrence of scapula pain:

• Maintain correct posture while sitting and standing
• Use ergonomic furniture for work
• Take frequent breaks during long desk jobs
• Perform regular stretching exercises
• Avoid carrying heavy bags on one shoulder
• Sleep on a supportive mattress and pillow

When to See a Doctor

You should consult a doctor if:

• Pain persists for more than a week
• Discomfort worsens with time
• Pain radiates to arms or chest
• Accompanied by numbness or weakness
• Sudden severe pain occurs after injury

Pain Between Scapula vs Other Upper Back Pain

Condition	Location of Pain	Common Cause
Pain Between Scapula	Middle of upper back (between shoulder blades)	Muscle strain, poor posture, spinal issues
Neck Pain	Cervical region	Sleeping position, phone use
Lower Back Pain	Lumbar spine	Heavy lifting, disc problems
Shoulder Pain	Shoulder joint/arm	Rotator cuff injury, arthritis

FAQs

Q1. Can stress cause pain between scapula?
Yes. Stress often leads to muscle tension, which may cause discomfort in the upper back and shoulder blade region.

Q2. Is pain between scapula serious?
It can be mild (muscle strain) or serious (heart or lung condition). If pain is severe or persistent, consult a doctor immediately.

Q3. Can sleeping position cause scapula pain?
Yes. Sleeping on an unsupportive mattress or in awkward positions can strain upper back muscles.

Q4. How long does scapula pain last?
Mild cases may improve within a few days with rest and home remedies, while chronic conditions may require medical treatment.

Q5. What is the fastest relief for pain between scapula?
Heat therapy, gentle stretching, and OTC pain relievers often provide quick relief.

Conclusion

Pain between scapula is a common condition with multiple possible causes — from simple muscle strain to more serious health concerns. Recognizing symptoms early, maintaining good posture, exercising regularly, and seeking professional help when necessary can ensure lasting relief.

If you’re struggling with persistent or severe pain, do not ignore it — consult a healthcare provider for proper diagnosis and treatment.