If you’re like most people, you probably don’t think much about your shoulder blades. But believe it or not, these little triangular bones actually play a big role in our overall upper body health. Unfortunately, poor posture and repetitive motions can lead to pain and tightness in the shoulder blades.
If you’re currently suffering from this type of pain, there are a few things you can do right away to help get relief. Read on to learn more.
1. Apply ice: Ice can help reduce inflammation and swelling. Place a cold pack or bag of ice on your shoulder blade for 15-20 minutes several times a day.
2. Take ibuprofen: Ibuprofen can help relieve pain and inflammation. Follow the dosage instructions on the medicine bottle.
3. Stretch: Stretching can help loosen up your muscles and improve flexibility. Try these stretches for shoulder blade pain relief:
Sit up straight with your shoulders back and your chest open. Gently reach behind you and clasp your hands together, then pull your hands towards your back until you feel a stretch. Hold for 30 seconds then repeat 3 times.
Stand up tall with your feet hip-width apart. Raise your right arm overhead and bend your elbow, then reach down to touch your left shoulder blade. Hold for 30 seconds and repeat on the other side.
Lie on your stomach with your forehead resting on the floor. Reach back with both arms and clasp your hands together, then slowly lift your chest and upper body off the floor. Hold for 5-10 seconds and release. Repeat 3 times.
Perform these gentle stretches and exercises to help loosen the muscles and tendons around the shoulder blades. Consult with your doctor or physical therapist for specific exercises that would be beneficial for you.
4. Proper Posture: Make sure to practice good posture throughout the day. This will help reduce tension and strain on the shoulder blades.
5. Get a massage: A massage can help improve blood circulation and relieve muscle tension. Ask a friend or family member to give you a massage or go to a professional massage therapist.
6. Wear a strap: Wear it around your chest to keep your shoulder blades pulled back and down as much as possible. This can help relieve tension in the muscles and tendons around the shoulder blades.
7. Avoid strenuous activities: Avoid activities that cause pain or discomfort in the shoulder blades. This may include carrying or lifting heavy objects, overhead arm movements, swimming, and weightlifting.
8. Rest: Make sure you’re getting enough rest. When you’re suffering from pain, your body needs time to heal. Try to get at least eight hours of sleep each night.
9. Consult a doctor: If the pain doesn’t improve after a few days of self-care, or if it’s severe, see your doctor. He or she can help diagnose the cause of the pain and suggest the appropriate treatment.
Shoulder blade pain can be debilitating and frustrating. It’s important to take the necessary steps to correct the problem so you can get relief as soon as possible. In this article, we’ve outlined a few things you can do right away to help reduce the discomfort of shoulder blade pain and get back to your normal activities. If the pain still persists and you’re not sure where to start, contact The Orthopaedic & Pain Practice for help and professional assistance. They specialize in treating shoulder blade pain and can provide you with comprehensive care and guidance throughout your recovery process.