Pain between the shoulder blades is a common issue that affects many people, from office workers and athletes to new parents and those recovering from injuries. Whether it’s a dull ache, a sharp pain, or discomfort that worsens with certain movements, physiotherapy can help identify the underlying cause and provide a tailored treatment plan to improve mobility and reduce discomfort.

At Barwon Sports Physio, our experienced physiotherapists use advanced assessment techniques and rehabilitation strategies to address pain between shoulder blades and help individuals return to their daily activities, work, and sport with greater ease.

What Causes Pain In Between Shoulder Blades?

Pain between the shoulders can have several causes, ranging from muscular tension and postural issues to joint dysfunction and nerve irritation. Common contributing factors include:

1. Poor Posture

Spending long hours sitting at a desk, using a mobile phone, or driving can lead to rounded shoulders and a forward head posture. Over time, this can place excessive strain on the muscles between the shoulder blades, leading to discomfort. Poor posture can also contribute to muscle imbalances, making it harder for your body to maintain proper alignment and increasing the likelihood of chronic pain.

2. Muscle Strain or Overuse

Athletes, gym-goers, and manual labourers are particularly prone to pain behind the shoulder blade due to overuse or improper technique.Repetitive movements, lifting heavy objects incorrectly, or sudden increases in physical activity can also cause muscle strain in the upper back. If left unaddressed, repeated muscle strain can lead to inflammation and a longer recovery period, making it essential to incorporate proper warm-ups, stretching, and strengthening exercises into your routine.

3. Joint Dysfunction

The spine and rib joints play a key role in shoulder movement. Dysfunction in these areas can contribute to pain beneath the shoulder blade, often presenting as stiffness or discomfort that worsens with certain movements. Conditions such as facet joint irritation or rib misalignment can cause pain that radiates between the shoulder blades, limiting range of motion and making daily tasks more challenging.

4. Nerve Irritation

Compressed or irritated nerves in the neck and upper back can cause pain in the shoulder, leading to pain that radiates between the shoulder blades. It may also cause tingling, numbness, or weakness in the arms. This can be due to conditions like cervical disc bulges, thoracic outlet syndrome, or prolonged poor posture, all of which may require specific physiotherapy techniques to relieve pressure on the affected nerves.

5. Medical Conditions

Certain medical conditions, such as pain in the shoulder in pregnancy, arthritis, or referred pain from internal organs, can also contribute to discomfort in this region. It’s important to consult a physiotherapist to rule out underlying health concerns. Conditions such as gallbladder disease, heart issues, or lung infections can sometimes manifest as pain between the shoulder blades, making it crucial to seek professional assessment if symptoms persist or worsen.

How Physiotherapy Can Help

Physiotherapy offers targeted treatment options to address shoulder pains by improving mobility, strengthening supporting muscles, and addressing contributing factors such as posture and movement habits.

1. Comprehensive Assessment

At Barwon Sports Physio, we begin with a detailed assessment to determine the root cause of pain in between shoulder blades. This may include posture analysis, movement assessments, and strength testing using advanced technology such as force plate analysis and handheld dynamometry. Our thorough evaluation helps us develop a personalised treatment plan that addresses both the symptoms and underlying causes, ensuring effective recovery and long-term relief.

2. Tailored Exercise Programs

Shoulder pain exercises play a crucial role in rehabilitation. A personalised exercise plan can help build strength, improve flexibility, and enhance overall function. Common exercises include:

• Strength training for upper back and postural muscles to prevent recurrence of pain
• Shoulder joint pain exercises to improve mobility and stability, ensuring better support for the shoulders and spine
• Shoulder pain workout plans designed for athletes returning to sport, focusing on progressive loading and injury prevention
• Stretching routines to ease back pain between shoulders, promoting better range of motion and muscle relaxation

These exercises are tailored to each individual’s needs and progress as recovery advances.

3. Hands-On Treatment

Our physiotherapists use evidence-based manual therapy techniques to help relieve tension and restore movement, including:

• Soft tissue massage to reduce muscle tightness and improve circulation
• Joint mobilisation to enhance spinal and rib mobility, easing stiffness and discomfort
• Dry needling to release trigger points contributing to back pain between shoulders, reducing pain and improving muscle function

These hands-on techniques work to alleviate discomfort while improving flexibility and restoring normal movement patterns.

4. Postural and Ergonomic Advice

Many cases of shoulder pains are linked to poor positioning. Our physiotherapists provide practical strategies to improve posture, optimise workstation setups, and ensure proper sleeping positions to reduce strain on the shoulders and spine.

We also educate clients on maintaining correct movement patterns throughout daily activities, helping prevent recurrent discomfort and long-term issues related to poor posture.

5. Rehabilitation and Injury Prevention

For those recovering from injuries, our fixed fee rehabilitation program offers an integrated approach combining physiotherapy and supervised small group rehabilitation. This approach is particularly beneficial for individuals experiencing pain between shoulder blades, as it ensures targeted strengthening and mobility exercises under professional supervision. This ensures clients receive ongoing guidance while regaining strength and mobility.

By participating in structured rehabilitation sessions, clients benefit from progressive strengthening, movement retraining, and close physiotherapist supervision, reducing the likelihood of reinjury and ensuring a smoother return to daily activities or sport.

Shoulder Exercises to Relieve Pain 

Engaging in regular movement and strengthening exercises is key to managing and preventing pain between shoulder blades. A well-structured exercise routine can help improve flexibility, restore mobility, and strengthen the muscles that support the shoulders and upper back. Targeted exercises can also enhance posture, reducing the strain on overworked muscles and joints. 

Here are a few shoulder pain exercises to help manage discomfort at home:

1. Scapular Retractions

• Sit or stand with good posture
• Squeeze the shoulder blades together without shrugging the shoulders
• Hold for 5 seconds and repeat 10-15 times

2. Upper Back Stretch

• Sit tall and clasp your hands behind your head
• Gently arch your upper back, lifting your chest
• Hold for 15-20 seconds and repeat 3-4 times

3. Foam Roller Thoracic Extension

• Lie on a foam roller positioned across your upper back
• Support your head and slowly extend over the roller
• Hold for a few seconds, then return to the starting position

For personalised guidance, we recommend booking an assessment at Barwon Sports Physio.

When to Seek Professional Help

While some cases of pain between shoulder blades can be alleviated with simple at-home care and postural adjustments, persistent or worsening symptoms may indicate an underlying issue that requires targeted treatment. Seeking early intervention from a physiotherapist can help address the root cause, prevent further complications, and restore normal function more effectively.

You should consider seeing a physiotherapist if:

• The pain persists for more than a few weeks
• There is numbness, tingling, or weakness in the arms
• Pain worsens despite rest and home exercises
• It affects your ability to work, exercise, or perform daily activities
• You experience pain in shoulder while sleeping that disrupts rest

Our experienced physiotherapists at Barwon Sports Physio are here to help you understand the cause of your pain and guide you through a structured recovery plan tailored to your needs.

Find Relief and Move Freely Again

Living with persistent pain can be frustrating and limiting, but you don’t have to manage it alone. Whether you’re experiencing discomfort from poor posture, a past injury, or an underlying condition, seeking professional physiotherapy support can help you regain comfort, mobility, and confidence in your movement. Our goal is to provide you with the tools and treatment needed to overcome pain and restore your quality of life.

Begin Your Recovery Today

If you’re experiencing pain between shoulder blades and need professional support, our team at Barwon Sports Physio is here to help. Whether you’re an athlete, a desk worker, or someone looking to improve mobility and reduce discomfort, our evidence-based physiotherapy services can provide relief and long-term solutions.

We offer personalised physiotherapy to help you move better and feel stronger. Our approach combines hands-on treatment, tailored exercises, and expert guidance to support your recovery. We focus on relieving pain, restoring mobility, and preventing future issues so you can return to the activities you enjoy.Call us at (03) 5278 1121 or book an appointment today and take the first step towards better movement and reduced pain on your shoulders.