An ache or burning feeling between the shoulder blades is one of the most common complaints we see, especially in people who work at a desk. It is usually muscular or joint-related and settles with the right care, but it is worth understanding what could be behind it.
Common causes
- Posture and desk work. Hours spent leaning towards a screen load the muscles between and around the shoulder blades. Our guide to posture assessment explains what we look for.
- Stiff upper back and ribs. The joints where the ribs meet the spine can become stiff and sore, which feels like a deep ache between the blades.
- Neck problems. Neck joints and muscles can refer pain into the upper back and between the shoulder blades. See neck or shoulder pain for more.
- Muscle strain. Lifting, carrying a heavy bag on one side, or sleeping awkwardly can strain the muscles here.
- Irritated nerves. Occasionally an irritated nerve in the neck or upper back causes pain, tingling or a burning feeling. We cover this in trapped nerve in your shoulder blade.
What you can try at home
- Change position often. Set a reminder to stand, roll your shoulders and move every 30 to 45 minutes.
- Raise your screen to eye level and bring your keyboard close so your elbows stay by your sides.
- Use gentle heat for stiffness, such as a warm shower or a heat pack on a low setting.
- Try slow shoulder rolls and gentle upper back extensions over the back of a chair, only within comfortable range.
- Carry bags on alternate shoulders or use a rucksack on both.
How an osteopath can help
We examine your neck, upper back, ribs and shoulders together, because the pain between your blades often starts somewhere nearby. Treatment may include soft tissue work, joint mobilisation, stretching and tailored exercise and posture advice. See our page on neck tension and shoulder pain for more.
When to get urgent medical help
Pain between the shoulder blades is rarely serious, but it can occasionally be a sign of a heart or other medical problem. Call 999 straight away if it comes with chest pain or tightness, shortness of breath, sweating, dizziness or pain spreading into the jaw or left arm. See a doctor promptly if it is constant and not related to movement, wakes you at night, or comes with fever or unexplained weight loss.
Ready to get it looked at? Book an appointment online and we will assess what is going on and agree a plan with you.