Have you been experiencing a severe pain in your thoracic spine lately? Are you looking for simple ways to instantly get an upper back pain between shoulder blades relief?
If you are having stiffness and muscle spasms as well, this means you really have to pay close attention to your condition. You need to find out why you are suffering from pain so you know how to deal with it. If not, it may lead to a more serious condition that will prevent you from performing or doing things you want to do either in your home or at work.
What Causes Pain In The Upper Back Or Thoracic Spine?
The thoracic spine or the upper back is the area between the neck and the lower back and between the shoulder blades. There are so many possible causes of having severe pain in this area. Here are some possible causes:
Rhomboid muscle strain: The rhomboid muscles are found in the upper back and are attached to the shoulder blades and three vertebral spinous processes. These spinous processes are small bones that you can easily feel on your back. The rhomboids are the ones that help you move your shoulder blades. When they are strained, they cause upper back pain between the shoulder blades. This pain can feel like knots in the back.
Muscular irritation: The large upper back muscles are prone to irritations which cause severe pain and may sometimes be difficult to relieve. This muscular irritation sometimes occur when you have injuries caused by an accident and muscles strains.
Poor posture: Slouching or having a poor posture is easily one of the causes of discomfort between your shoulder blades. When you hunch forward while you are seated or when you are standing for a long time, it will put a large amount of pressure on the muscles of your neck, causing strain in your upper back muscles. On the other hand, when you are in a straight position, you are giving stability to your muscles.
Bending or twisting, sitting without moving for a long period of time, hard coughing or sneezing, and carrying a heavy backpack: Even the simplest things you do that involve your upper body may cause pain to your upper back.
What Are Some Upper Back Pain Between Shoulder Blades Reliefs?
There are so many things you can do to relieve the upper back pain you feel between your shoulder blades. Here are some proven and tested remedies you can try:
1. Upper Back Stretches
Performing simple stretches and exercises can help you relieve stiffness and pain in your upper back. You can do this with three simple steps
- Slide your arms. You need to stand straight against the wall and put both of your hands on it with your palms facing it. Slide your arms up above your head and as high as you can. Then, do it in reverse and move your arms down this time. You can do that as many times as you can to relieve your upper back pain.
- Squeeze your scapula or shoulder blades. To do this, you have to keep your arms by your sides. You can either sit down or stand while you squeeze and hold your scapula together for about five to ten seconds. After that, release the squeeze and do it again.
- Upper back stretch. Sit down and cross your arms behind your head. Gently and slowly bend forward and then arch backward. After that, release and repeat until you feel better.
2. Yoga Poses
The next upper back pain relief you can try is doing yoga poses. There are simple poses you can try and here are some examples
- Lying face down. Lie face down on your mat. Keep your feet apart and rest your arms by your side with your palms facing up. Interlace your hands behind your back and push your toes into the mat. Take a deep breath and lift your chest. Release your breath and squeeze your shoulder blades. This pose will not only relieve your upper back pain, but will also strengthen your back, legs, arms, and feet and realign your shoulders.
- Lying on the back with bent knees. Lie on your back and bend your knees upward with your feet flat on your mat. Spread your hips apart and point your toes straight ahead. Rest your arms by your sides with your palms facing down. Pull your feet back until your fingertips can touch your heels. Lift your hips up and point your knees straight ahead. Roll your shoulder blades and squeeze them. Hold the pose, take a deep breath, release through your nose and repeat. This pose will help alleviate your back pain and will also increase mobility in your spine and hips.
3. Upper Back Massage
One great way to get an upper back pain relief is to get a massage. You have two option for this. You can either go to a massage spa so you can have a professional massage therapist to do it for you, or get your own handheld massager for back pain. Going to a spa may be very expensive for you. That is why I highly recommend getting a handheld massager instead.
There are so many benefits you can get from this. It is very lightweight and portable, which means you can use it anytime and anywhere. If you travel, you can just bring it with you and use it every time you feel tired so you will be relaxed and stress-free. You also do not need to spend so much on going to the spa anymore. You just need to spend one time and you can get your massage as many times as you want. Lastly, a handheld massager has various features and options that you can choose from. You can choose its vibration speed and percussions.
4. Medication and Chiropractic Therapy
If the tips I have shared can still not alleviate the pain you are feeling in your upper back, it must be very serious and you need to consult a doctor for medication, or visit a chiropractor. A chiropractor is a licensed, specialized doctor that uses manipulation techniques to relieve muscle pain.
Upper back pain between shoulder blades is inevitable. It can happen any time at any cause. That is why you have to know all the things you can do to relieve or alleviate it when it occurs. I hope that my tips will be able to help you on those times.
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