Why does my upper back hurt under my shoulder blade?

This type of pain is often caused by muscle strain, resulting from overuse. It can also happen if you sleep in an odd position, or have poor posture. If pain in or under the shoulder blade does not dissipate with home treatment within a few days, it may also signal more serious conditions in the lungs or gallbladder.

How do you relieve tight muscles between shoulder blades?

Shoulder blade squeeze

1. Sit or stand up tall with your arms at your sides.
2. Keep your shoulders relaxed and down, not shrugged.
3. Squeeze your shoulder blades together. Hold for 6 seconds, then relax.
4. Repeat 8 to 12 times.

What helps upper back pain fast?

What Are Common Upper Back Pain Treatments?

1. Gentle stretches.
2. Over-the-counter medication such as ibuprofen (Advil), naproxen (Aleve), or acetaminophen (Tylenol)
3. Ice to reduce pain and swelling.
4. Heat to improve mobility and ease stiffness.

What disorder could cause pain in the back between the shoulder blades?

Acid Reflux Gastroesophageal reflux disease (GERD) may cause referred pain to the back in the area between the shoulder blades. Other symptoms of GERD include: Chest discomfort or ache.

How do you massage the muscles under your shoulder blade?

Some techniques for self-massage of the shoulder blade include using a foam roller or racquetball. (A tennis ball or lacrosse ball will do the job as well.) These types of massage can be performed by placing the foam roller or ball between the back and a wall, then gently rolling side to side or up and down.

How do you massage your own upper back and shoulders?

Massaging the upper back Using a tennis ball, lean against a wall, positioning the tennis ball between your spine and shoulder blades. Move your body up and down and side to side to find areas of tension. Apply stronger pressure to the tender areas to release tension.

How can I relieve shoulder blade pain at home?

Relieving the Pain Under Your Shoulder Blade

1. 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.
2. Apply ice and/or heat.
3. Take over-the-counter (OTC) medication.
4. Massage it out.
5. Visit a health care provider.

How do you give yourself an upper back massage?

Lie with your back flat on the floor and your feet shoulder-width apart. Place a foam roller on the midsection of your back, just under your shoulder blades. Rock your body up and down, towards and away from your feet, to massage your back and loosen up those pressure points.

How long does it take for shoulder blade pain to go away?

Most mild strains will heal within three weeks. More serious strains can take several months to heal. It’s important to avoid strenuous exercise and heavy lifting during recovery.