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  • Writer's pictureRain Green

How Relieve Shoulder Blade Pain Effectively at Home

Updated: 10 hours ago

Shoulder blade pain, also known as scapular pain, is a discomfort or pain felt in the region between the spine and the shoulder blade. Pain under your shoulder blade can be a sharp or burning pain near the spine, or more of a deep aching sensation that spreads across the shoulder or upper back. It can also be accompanied by other symptoms such as stiffness, numbness, or tingling in the shoulder or arm.


Shoulder blade pain can be caused by a variety of factors, including:


  • Muscle strain or injury: Overuse or injury to the muscles surrounding the shoulder blade, such as the rhomboids, trapezius, and levator scapulae, can cause pain in the area. This is one of the most common causes of shoulder blade pain, accounting for up to 50% of cases.

  • Poor posture: Slouching or hunching over for extended periods can put strain on the muscles in the upper back and lead to shoulder blade pain. Poor posture is a common cause of shoulder blade pain, particularly in those who work at a desk or computer for long periods of time. It may account for around 25-30% of cases.

  • Pinched nerves: A pinched nerve in the neck or shoulder can cause pain that radiates to the shoulder blade area. Pinched nerves in the neck or shoulder can cause pain that radiates to the shoulder blade area. This may account for around 10-15% of cases.

  • Arthritis: Arthritis can cause inflammation and pain in the joints of the shoulder, including those near the shoulder blade. Arthritis is a less common cause of shoulder blade pain, but can still be a significant contributor in some cases, accounting for around 5-10% of cases.

  • Rotator cuff injury: An injury to the rotator cuff, which is a group of muscles and tendons that surround the shoulder joint, can cause pain in the shoulder blade area A rotator cuff injury is a common cause of shoulder pain, and may account for around 5-10% of cases

  • Gallbladder disease: In some cases, pain in the shoulder blade area can be caused by gallbladder disease, which may also cause pain in the upper abdomen.

  • Fracture: A fracture or break in one of the bones surrounding the shoulder blade can cause pain in the area.

  • Lung conditions: Some lung conditions, such as pneumonia or a collapsed lung, can cause pain in the shoulder blade area. those are relatively rare causes of shoulder blade pain, but may be a consideration in some cases, accounting for less than 5% of cases.


The treatment for shoulder blade pain depends on the underlying cause of the pain. Here are some common treatment options:


  • Rest your upper back from activity. If your pain worsens when you do certain movements or physical activities, such as household chores or exercise, rest for a day or two. Pausing from physical activity may help reduce your pain and prevent overuse.

  • Ice or heat therapy: Applying ice or heat to the affected area can help reduce pain and inflammation. Ice is typically recommended for acute injuries, while heat may be more effective for chronic pain.

  • Pain relievers: Over-the-counter pain relievers, such as acetaminophen, ibuprofen, or naproxen, can help reduce pain and inflammation.

  • Physical therapy: If the pain is due to poor posture or muscle weakness, physical therapy can help improve posture and strengthen the muscles in the shoulder blade area.

  • Massage therapy: Massage therapy, such as trigger point massage or deep tissue massage, can help release muscle tension and reduce pain. The pain under your shoulder blade may feel like a tight knot due to a muscle spasm. A massage can help loosen your muscles and get more blood to the affected area.

  • Chiropractic care: Chiropractic adjustments can help realign the spine and alleviate shoulder blade pain.

  • Surgery: In some cases, surgery may be necessary to address underlying conditions such as a rotator cuff tear or spinal problem.


In addition to these treatments, there are also some self-care measures that can help alleviate shoulder blade pain, such as gentle stretching, improving posture, and avoiding repetitive motions that may exacerbate the pain.


Exercise can be helpful in relieving shoulder blade pain, depending on the underlying cause of the pain. In general, exercises that focus on improving posture and strengthening the shoulder and back muscles can help alleviate shoulder blade pain. These exercises may include:

Shoulder blade squeeze for Shoulder Blade Pain Relieve

Shoulder blade squeeze. Sit or stand with your arms at your sides and your shoulders relaxed. Squeeze your shoulder blades together, hold for 5 seconds, and then release.

Chest stretch: Stand facing a wall or doorway with your hands on the wall at shoulder height. Slowly lean forward, keeping your elbows bent, until you feel a stretch in your chest and shoulders.

Shoulder circles: Sit with your arms at your sides. Slowly circle your shoulders forward for 10 repetitions, and then circle them backward for 10 repetitions.

Rows: Sit or stand with your arms at your sides and a resistance band or light weights in your hands. Pull your elbows back, squeezing your shoulder blades together, and then release.

It's important to start with gentle exercises and gradually increase the intensity and duration as your pain improves.


Trigger point massage is also recommended for shoulder blade pain because it can be an effective way to release muscle tension and reduce pain. This type of massage targets specific areas of muscle tightness, called trigger points, which can develop due to poor posture, overuse, or injury.


There is a growing body of research indicating that trigger point massage can be an effective treatment for shoulder blade pain.


The rhomboids, upper trapezius, levator scapula, scalenes, rotator cuff muscles, and latissimus dorsi are all important muscles that can contribute to shoulder blade pain when they become tight or strained. Trigger point massage involves applying pressure to some area to release the tension and alleviate pain. This can be done with a massage therapist or with a trigger point massage tool, which can be used at home to apply pressure to trigger points and provide relief from shoulder blade pain.


Here are a few studies that support this claim:


A 2017 study published in the Journal of Back and Musculoskeletal Rehabilitation examined the effects of trigger point massage on patients with chronic shoulder pain. The study found that trigger point massage was effective in reducing pain and improving function in these patients. The researchers concluded that trigger point massage could be a viable treatment option for those suffering from chronic shoulder pain.


A 2014 study published in the Journal of Manual and Manipulative Therapy investigated the effects of trigger point massage on patients with chronic shoulder pain. The study found that trigger point massage was effective in reducing pain and improving function in these patients. The researchers concluded that trigger point massage could be a useful adjunct to other treatments for chronic shoulder pain.


LittleMum deep tissue massager is one of smart choice which mimics a massage therapist's elbow, allows the user to sink deeper into the muscles and release tension more effectively.


LittleMum deep tissue massager's ability to work on all areas of the scapula without releasing tension in one area at the expense of another is an important consideration. This is because imbalances or asymmetries in muscle tension can lead to further pain or discomfort in surrounding areas. By providing an even release of tension throughout the shoulder blade area, the LittleMum deep tissue massager may help to prevent these imbalances from occurring.


How to use LittleMum Shoulder Deep Tissue Massager


It is important to work all areas of the scapula so that tension in one area isn’t released at the expense of another. So please reposition the massager up and down the middle back as instructed below.


Firstly, lie back on the floor with your knees bent. Position LittleMum Massager on deep tissue side under your neck or back. The massager curve is intended to stretch out a bent-forward upper and middle back.


Start your massage at the upper border of your shoulder blade. You can feel the upper border, which is also called angulus superior, by moving the massager until the bottom line hits the upper bony landmark of shoulder blade.


Slowly move your arms away from your body, Pausing when you feel slight resistance. , so that it stretches the pectoral muscles and you’re getting a complete stretch.

Afterwards, massage the whole area between the inner border of your shoulder blade, also called Margo Medialis. The muscles that you are going to work here, are your rhomboids, and your trapezius.


When you are doing with this area, you want to concentrate exclusively on the upper half of the inner border of your shoulder blade.


This time you can cross the arm of the affected side in front of your body and keep it there. This way, your shoulder blade will rotate and set free the fibers of your serratus posterior superior, which are usually hidden underneath your shoulder blade.


Last there is only one area left, which is directly on the lower border/angle of your shoulder blade. Here, some fibres of your latissimus dorsi attach.


Lay on your back and place the LittleMum Deep Tissue massage’s lower angle (trigger point side) in the soft tissue area between your 12th rib and the top of your pelvis. Bend your knees and place your feet flat on the floor. Stay here, for more pressure open your knees and lay it on the floor. Then, either lay still or push into your left foot to hover your hips and move your pelvis forward and back.


You can also watch the video below to learn how to use the LittleMum Shoulder Deep Tissue Massager to relieve shoulder blade pain.



If you think the LittleMum Shoulder Deep Tissue Massager might help you, you can click the link below to purchase it on Amazon, where many customers have left positive reviews for its effectiveness in relieving shoulder blade pain. Plus, you can return it within 30 days if it is not suitable for you.

If you prefer pinpoint knot relief, the LittleMum Cane massage is ideal for you. Achieve greater precision and control over shoulder blade muscle massage with this expertly designed tool.


The LittleMum Cane is crafted to target trouble spots and eliminate deep-rooted knots, offering superior accuracy compared to lightweight plastic massage canes. Its thumb-like knob applies firm pressure to shoulder blade trigger points without being sharp or stiff, providing effective myofascial release similar to a masseuse's thumb.

Shoulder Blade Pain Relief

Constructed with high-quality, durable materials such as 304-grade stainless steel and food-grade silicone, the LittleMum Massage Cane is non-breakable and optimized for comfort and grip, making it perfect for both home use and travel.

Shoulder Blade Pain Relief

If you think the LittleMum Shoulder Deep Tissue Massager might help you, you can click the link below to purchase it on Amazon, where you can return it within 30 days if it is not suitable for you.

All products are FSA or HSA eligible when purchased through Amazon.



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