{"id":7237,"date":"2019-06-12T08:55:13","date_gmt":"2019-06-12T08:55:13","guid":{"rendered":"https:\/\/simplyhealth.today\/?p=7237"},"modified":"2021-04-13T17:37:25","modified_gmt":"2021-04-13T17:37:25","slug":"14-ways-to-help-relieve-shoulder-blade-pain","status":"publish","type":"post","link":"https:\/\/simplyhealth.today\/14-ways-to-help-relieve-shoulder-blade-pain\/","title":{"rendered":"14 Ways to Help Relieve Shoulder Blade Pain"},"content":{"rendered":"\n
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Shoulder blade<\/a> pain is a fairly common condition; in fact, more than 65 percent of all Americans will experience some degree of pain in their shoulder blades at one point or another. <\/p>\n\n\n\n

The pain can range from mild to moderate to severe, and it can last for a short period of time, it can intensify and subside, or it can be chronic and become so severe that it is debilitating. <\/p>\n\n\n\n

There are multiple factors that can contribute to shoulder blade pain, including strain, tendonitis, sprains, stress, tension, bursitis, arthritis, and even cardiovascular conditions. If you are suffering from shoulder blade pain, there\u2019s no doubt that you\u2019re looking for a way to ease it. <\/p>\n\n\n\n

The treatment that will work best for you depends on the cause of the pain; however, there are a number of remedies that can help to minimize the discomfort, no matter what the root cause may be. <\/p>\n\n\n\n

1. Improve your posture. <\/strong><\/h3>\n\n\n\n

Believe it or not, something as simple as improving your posture could help to alleviate the pain in your shoulder blade that you are experiencing. <\/p>\n\n\n\n

In many cases, the root cause of pain in this part of the body is directly related to poor posture; however, even if it\u2019s a condition such as arthritis <\/a>or bursitis, improving your posture can prove to be a beneficial way to alleviate the pain. <\/p>\n\n\n\n

When you crouch over or slouch for extended periods of time, your back can suffer the consequences. Since your shoulder blades are a part of your back, it makes sense that pain will develop in this area. <\/p>\n\n\n\n

Try standing taller to ease any discomfort that you are experiencing. If you sit for work, using an ergonomic chair can prove beneficial. If you crouch for work, take frequent breaks and stand up to try to reduce pain.  <\/p>\n\n\n\n\n\n\n\n

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2. Ice and heat.<\/strong> <\/h3>\n\n\n\n

Another effective remedy for all types of shoulder blade pain <\/a>is ice and heat. It has been proven that cold and heat therapy are beneficial ways to ease all types of pain, from temporary and moderate to chronic and severe, so it could be a way to ease pain associated with arthritis, bursitis, and potentially even cancer. <\/p>\n\n\n\n

If you are interested in using ice therapy, try applying ice to the affected area for 10 to 20 minutes; make sure that you wrap the ice in a cloth so that it doesn\u2019t make direct contact with the skin. Repeat every 2 hours. <\/p>\n\n\n\n

For heat therapy, you can apply a heating pad to the affected site for up to 20 minutes once every 2 hours. Make sure that there is a protective barrier between your skin and the source of heat that you are using to avoid burns.  <\/p>\n\n\n\n\n\n\n\n

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3. Massage therapy.<\/strong> <\/h3>\n\n\n\n

Massage <\/a>therapy has proven to be a highly effective way to relieve all types of pain, including pain that is located in or around the shoulder blades. This is especially true if the pain is caused by a knot or a buildup of lactic acid in the myofascial trigger points. <\/p>\n\n\n\n

Knots develop when the fibers of muscles and the fascia, or bands of tissue underneath the muscle fibers, become tense and tighten up. As a result of this tension and tightening, lactic acid accumulates in the area. <\/p>\n\n\n\n

Knots can occur in the shoulder blades or the surrounding areas for a number of reasons; intense exercise is one common cause, as is placing a tremendous amount of pressure on the area (repeatedly lying in the same position, for example). <\/p>\n\n\n\n

Massage therapy can loosen the muscles and tissues, releasing the lactic acid, and alleviating the pain that you\u2019re experiencing.  <\/p>\n\n\n\n\n\n\n\n

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4. Rest.<\/strong> <\/h3>\n\n\n\n

Something as simple as rest can help to ease the pain that you are experiencing in your shoulder blades; this is particularly true if the pain worsens as you engage in certain actions, such as lifting your arm above your head or picking up something heavy. <\/p>\n\n\n\n

Repeating the action when it is causing you pain will only worsen your conditions. Therefore, it is important that you take rest from any physical activities that are increasing the pain that you are experiencing. <\/p>\n\n\n\n

With that said, however, while rest is important, you do not want to completely stop engaging in any activity for prolonged periods of time, as that, too, can worsen the symptoms <\/a>that you are experiencing. <\/p>\n\n\n\n

It has been found that remaining sedentary can actually be a root cause for shoulder blade pain and can make any other underlying conditions that are causing such pain even worse. <\/p>\n\n\n\n\n\n\n\n

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5. Yoga.<\/strong> <\/h3>\n\n\n\n

Yet another way that has been proven to be an effective method for shoulder blade pain is yoga<\/a>. Yoga involves engaging in a serious of poses that stretch out the muscles. <\/p>\n\n\n\n

The child\u2019s pose, in particular, is an excellent position for shoulder blade pain, as it helps to elongate or stretch the muscles that surround the shoulders. Kneel on the ground so that the big toes of both of your feet are touching each other and your heels are directly under your bottom. <\/p>\n\n\n\n

Spread your knees open so that they are shoulder-width apart. Lift your arms straight up over your head and sit up straight. Take a deep breath, exhale, and then bring your arms down to the ground so that palms of your hands are facing the ground. <\/p>\n\n\n\n

Hold the pose for a few seconds, inhale, then exhale, and slowly bring yourself back up to the start position. <\/p>\n\n\n\n\n\n\n\n

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6. Improve your sleeping position.<\/strong> <\/h3>\n\n\n\n

Believe it or not, changing the position that you sleep in can actually prove to be a beneficial way to reduce the pain that you are experiencing in your shoulder blades; this is especially true if you are a side sleeper. <\/p>\n\n\n\n

As you sleep on your side, your body weight <\/a>is concentrated on your shoulder. In an effort to support the weight, the muscles, ligaments, and tendons in the shoulder blade can become tense up and become constricted. As a result, they can become stiff and pain can develop. <\/p>\n\n\n\n

If you do sleep on your side and you notice that your shoulder blades are sore when you wake up, trying altering your sleep position so that you are lying on your back. <\/p>\n\n\n\n

Also, use supportive pillows that properly cradle your head. Doing so will prevent your head from rolling to one side, which can cause pain. <\/p>\n\n\n\n\n\n\n\n

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7. Take a hot bath.<\/strong> <\/h3>\n\n\n\n

Something as simple as taking a hot bath can be a very effective way to reduce muscle <\/a>pain, stiffness, and soreness that you may be experiencing in your shoulder blades. <\/p>\n\n\n\n

It\u2019s been very well documented that soaking in hot water helps to alleviate muscle strain, as it improves blood flow throughout the body, including the muscles, tendons, and ligaments in the shoulders, where you are experiencing pain. <\/p>\n\n\n\n

That increased blood flow can help to reduce any discomfort that you are experiencing. To improve the effects, try adding Epsom salt to the water. Epsom salt has anti-inflammatory properties, so soaking in hot water that contains the substances can further ease any aches and pains that you are suffering from. <\/p>\n\n\n\n

Take care not to make the water too hot, as you could suffer a burn. Soak for 10 to 20 minutes, and repeat every day, as needed. <\/p>\n\n\n\n\n\n\n\n

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8. See your doctor.<\/strong> <\/h3>\n\n\n\n

No matter what type of shoulder blade pain you are experiencing \u2013 mild, moderate, or severe <\/a>\u2013 it\u2019s important that you contact your healthcare provider; particularly if the pain is sharp and comes on suddenly. <\/p>\n\n\n\n

There are so many factors that can lead to shoulder blade pain, and some of the causes can be severe and even life-threatening. Cancer, cardiovascular disease, and pulmonary disorders are known to cause shoulder blade pain, and these conditions require prompt medical care. <\/p>\n\n\n\n

Even if the cause is not life-threatening, but perhaps tendonitis, a strain, or a sprain, a proper diagnosis is necessary in order to successfully eradicate the pain. <\/p>\n\n\n\n

After conducting a complete physical, asking you multiple questions about your symptoms, and performing any necessary diagnostic tests (X-rays, MRIs, CT scans, etc), your doctor will be able to provide you with an accurate diagnosis and recommend effective treatment methods for your pain. <\/p>\n\n\n\n\n\n\n\r\n

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