Tension in the shoulder blade - how to finally get rid of your pain

Most of us are familiar with it: tension in the shoulder area, which can become painfully noticeable and can sometimes throw a spanner in the works. But what are the actual causes of these shoulder tensions? What can be done to alleviate them? Fortunately, there are some strategies and methods to relieve shoulder blade tension. In this article, we'll explain step by step how to get painful shoulder tension back under control. We'll help you identify your shoulder problems and introduce you to several techniques for relieving your pain.

Content:

We present: the shoulder blade
Shoulder blade pain and its causes
Release shoulder blade tension - this is how it works
Acupressure against tension in the shoulder blade
Prevention of shoulder blade pain

We present: the shoulder blade

The scapula is an important part of the human skeleton. It is connected to the costal arch and forms the shoulder fork. The scapula supports and stabilizes the shoulder joints, enables movements and protects the organs of the thorax.

The structure of the scapula, as you can see, is complex. Three bones, almost a dozen muscles, various ligaments and tendons are connected here, allowing the arm to move in almost any direction. It's a triangular, flat bone where the back muscles attach and meet the humerus. The scapula not only serves as the basis for shoulder mobility, but also attaches it to the torso. It is also the starting point for several muscles, tendons and nerves that stabilize our shoulders and transmit movement and information to the brain. The scapula consists of a front plate and a back plate that extends over the sides. Our shoulders live off the muscles, tendons and nerves attached to them - without them, we would be motionless.
That's why it's also even more important to prevent possible injuries and always pay attention to the health of our shoulder blade. Pain and tension often occur here and put a strain on our physical as well as mental fitness.

Tension in the shoulder blade - the muscles as a decisive factor

Rarely does the cause of shoulder blade pain lie in the shoulder blade itself, but in the surrounding musculature. Frequently, muscular tension is diagnosed which, as agglutinated fasciae in the fascial network of the entire body, indicates "trigger points". This makes it possible to localize complaints from head to toe that can be systematically linked to scapula problems.

But why are the muscles tense? The cause may be overloading too quickly, as often occurs during sports or physical activity. In particular, repetitive throwing can lead to a muscle knot or tender spot under the scapula. It can also occur as a result of tension in the neck and shoulder.

Another common cause of shoulder blade pain is a pulled muscle. This can result from overuse or misuse of the arms or upper back. A muscle can also be pulled if you've slept in a new bed or recently started a new, intense exercise program. Poor posture can also play a role. Especially if you bend forward a lot, the muscles in your back will be strained. As a result, you may experience pain or tightness under the shoulder blade.

Shoulder blade pain and its causes

An uncomfortable pulling sensation in the neck muscles, a stabbing pain or a throbbing nerve node - they all point to tension in the shoulder blade. The symptoms can range from back pain and muscular strains to swelling, hematomas and muscle tremors. Accordingly, having a tense shoulder is not a pleasant state to dwell in for long. But what is actually behind the pain and where does it come from?

Most complaints and tensions result from misalignments of the spine, respectively high loads and crooked posture. The causes of shoulder blade pain can therefore be the following:

Predominantly sedentary lifestyle
Lack of exercise
Sitting incorrectly at the desk
monotonous motion sequences
sports training for several hours
carrying heavy bags / backpacks for a long time
Incorrect load
Poor posture

Psychological causes of shoulder blade pain

But on a psychological level, a lot of things also play a role when it comes to upper back pain. Because this area is closely connected to your brain's nerve center and has many tiny nerve pathways running through it, your feelings, emotions and sensations have a big impact on your scapula. This is because when this happens, your brain sends certain information to your muscles, which tense up in response. For example, a lack of stress relief can lead to deep muscle tension. Therefore, the following must be added to the causes of tension in the shoulder blade:

Stress
mental stress
poor sleep behavior
negative emotions, such as anger, sorrow, fear, indignation

Release shoulder blade tension - this is how it works

If you're already just waiting to finally relax, then efficient action is called for. Shoulder blade pain sometimes resolves itself over time, but it can also develop into chronic pain if the problem is not treated. Especially when your hectic workday triggers a lot of stress in you, your physical movement is limited and you spend most of your day sitting, it's time to act.

For most forms of shoulder blade pain, the following items can help you relieve your pain and return to your normal activities. Here's how to relieve your shoulder blade pain:

Sports and stretching

It should be noted that for most conditions, adequate exercise is the tool of choice to relieve pain. Exercise builds strength to support the injured area. Stretching exercises, for example, help relax the muscles. However, exercises should not be continued if the pain worsens or is even unbearable. Always proceed slowly and move your body with care and consideration. The following points offer examples of exercises you can try to get rid of your shoulder blade pain.

Trapezius stretch

Sit on a chair with your back straight. Place one hand on the back of your neck above your head so that your forehead rests on your forearm. With the other hand, hold your shoulder on the edge of the chair. Turn your head to the same side as your raised arm. Pull your head forward to the side at an angle and feel it stretch downward toward your shoulder blade. In the direction you bend your head, it shouldn't hurt.

Shoulder pull

Relax your shoulders by dropping them down. Pull the shoulders back so that the shoulder blades are brought together. Hold the position for 10 seconds and then return to the starting position.

Stretching the posterior shoulder capsule

Grab the elbow with the hand of the other arm and pull the arm to the other side. Hold the position for 30 seconds and perform 3 repetitions with each arm.

Decelerate

Does your pain get worse when you do certain movements or activities? If so, it's probably a good idea to take a break. Avoid the certain activities for 1-2 days and give your body time to heal and rest - especially if the pain may be due to mental or physical overload.

Surprisingly, your body is quite capable of healing itself and possible ailments. You just need to give it the time it needs. For example, if the pain occurred after a particularly intense workout, your body may need time to adjust. Perhaps you overdid an exercise and your body is now showing signs of needing rest in the form of tension.

Especially during sports, it often happens that micro tears occur in the muscle tissue. However, this is not a bad thing. In fact, these tears are of great importance for muscle growth. If the body heals the tears and adapts the muscle tissue, the muscle grows - under the condition of good nutrition and regeneration. So try to take a little break and resume your normal activities after a few days. However, reduce the weight and pressure on the muscles, as well as the intensity of your exercises, so that the tension can be released gradually.

Cold or heat therapy

Both cold and heat are considered to relieve pain. Ice or cold reduces blood flow to the affected area and can compress inflammation and swelling. As a result, you'll feel less pain and can counteract tightness in your shoulder blade. So wrap an ice or cold pack in a damp cloth, and place this on the affected area for about 15-20 minutes.

Heat is also of great help for discomfort in the back. Heat can provide relief primarily when your muscles feel tight. Such application promotes blood flow to the treated area and causes local muscles to relax. A warm pillow or hot water bottle are good ways to relieve your shoulder blade pain.

Acupuncture and massage

Acupuncture is an ancient practice of traditional Chinese medicine that has been used to treat a wide variety of ailments for over two thousand years. Tension in the shoulder blade can also be treated with acupuncture.

Acupuncture treatment involves placing small, thin needles at specific points to release blockages in the body. This can promote blood circulation, improve energy flow in the body and relax muscles. The treatment can be done individually or in combination with other therapies. However, it may take a few sessions before successful treatment of tension is evident.

A professional massage also makes it possible to relax the muscles in a targeted and effective manner. Here, the masseur can address any existing complaints and adapt the massage experience to individual needs. Even targeted, slow, circular movements can relax the shoulder muscles and counteract tension. Among other things, the massage has a positive effect not only on your shoulder blade, but also in other areas of the body, as it improves blood circulation and increases muscle mobility.

Accupressure against tension in the shoulder blade

Acupressure is an ancient alternative healing method based on the fundamentals of acupuncture. Both methods use positions called acupressure points to apply pressure and regulate the flow of energy in the body. If you are trying to get rid of your shoulder blade tension, you can use the healing power of acupressure to target painful areas. The acupressure method can also be used as a preventative measure to release the very blockages in the body that can lead to tension and pain.

An acupressure mat, which you can easily roll out and use at home, is ideal for a treatment. With its fine tips, it ensures that the blood circulation is stimulated - thus nerve and muscle knots are loosened. In combination with the ShaktiPillow, you can also treat your upper back in a targeted manner and counteract tension with gentle pressure. Especially when a shoulder blade nerve is pinched, both prove to be a great advantage.

Prevention of shoulder blade pain

Now that you've hopefully found an effective way to relieve your pain, the next step is prevention. How can you prevent the tension under your shoulder blade from recurring? The most important way to prevent it is, of course, a combination of rest and exercise. By doing strength exercises and stretching the tight area, you can avoid pain later on. Especially if you sit at a desk a lot, you can regularly do small exercises to stretch the muscles that cause tension. In addition, you can learn to be more aware of your posture and start getting advice from an expert. Find out what works best for you and your shoulder blade pain. And remember that what works most reliably for someone else may be different for you. After all, everyone is unique.