A nagging pain under the shoulder blades can be the result of injury, inflammation or referred pain from other parts of your body. In most cases, the pain is not serious and requires only a short period of rest and conservative treatment to recover. However, it can also be a warning sign for some medical conditions that require prompt attention.
The scapula, or shoulder blade, is a large flat triangular bone that sits in the middle of your back. Attached to it are a network of muscles that control the movement and position of the shoulder blade. Injuries to the scapula and its surrounding muscles can occur from overuse or repetitive activities, such as throwing a ball for long periods of time, or as the result of an accident that pulls or twists your shoulders.
Muscle knots or tensed muscles are the most common reason for pain between the shoulder blades. These often feel tight or tender to touch and make it difficult to reach for something on a high shelf or turn your body in certain directions. They can also develop as the result of other injuries or health conditions, such as a spine infection or a pulmonary embolism.
The simplest treatments for upper back shoulder blade pain are heat or cold therapy and exercise to improve muscle flexibility and range of motion. A cold pack helps reduce swelling and numbs the area, while heat relieves stiffness by relaxing tight muscles and improving blood flow to an injured area. It’s best to use ice or heat therapy for up to 20 minutes at a time with a two-hour break between sessions. Over-the-counter pain medicines, such as ibuprofen or acetaminophen, may help reduce pain and swelling. Physical therapy and professionally administered massage can also help relieve some forms of upper back shoulder blade pain.