Pain between your shoulder blades can be frustrating, especially when it starts interfering with everyday activities like working at a desk, driving, exercising, or even getting comfortable at night.
Some people experience a dull, aching sensation in their upper back, while others notice sharp pain, tightness, or discomfort when twisting or moving their shoulders.
Although pain between the shoulder blades is often related to muscles, joints, or everyday movement habits, there are several possible causes.
At Durham Orthopedic & Sports Injury Clinic in Ajax, our physiotherapy team helps patients understand potential causes of upper back discomfort and develop treatment plans to improve mobility, strength, and function.
Where Does Pain Between the Shoulder Blades Come From?
The area between your shoulder blades is part of your upper back, also known as the thoracic region.
This area contains muscles, joints, nerves, and connective tissues that work together to support your spine, stabilize your shoulders, and allow your upper body to move comfortably.
When these structures become irritated, strained, or overloaded, you may experience discomfort between or around your shoulder blades.
The location and type of pain can sometimes provide clues about what may be contributing to your symptoms.
1. Muscle Strain or Overuse
One of the most common reasons for pain between the shoulder blades is muscle strain or overuse.
Muscles such as the rhomboids and trapezius help support your shoulder blades and upper back.
These muscles can become irritated after activities involving repetitive movements, heavy lifting, or unfamiliar physical demands.
Common triggers include:
- Lifting heavy objects without adequate preparation
- Repeated reaching or pulling movements
- Performing strenuous workouts
- Carrying heavy bags
- Spending extended periods in one position
A muscle strain may cause tenderness, stiffness, or discomfort that becomes more noticeable when moving your arms or shoulders.
2. Prolonged Sitting and Desk Work
If you spend much of your day working at a computer, you may notice aching or tightness between your shoulder blades.
Remaining in one position for extended periods can place sustained demands on the muscles supporting your neck, shoulders, and upper back.
Although there is no single perfect sitting posture, limited movement throughout the day may contribute to discomfort.
You may notice symptoms after:
- Working on a laptop for several hours
- Sitting through long meetings
- Driving for extended periods
- Looking down at a phone or tablet
- Working without regular movement breaks
Changing positions regularly, adjusting your workstation for comfort, and incorporating gentle movement into your day may help reduce symptoms.
3. Thoracic Spine Stiffness
Your thoracic spine is the middle and upper portion of your back. It plays an important role in rotating, bending, and supporting movements of your shoulders and upper body.
When movement through this region feels restricted or uncomfortable, nearby muscles may also become irritated.
Thoracic spine stiffness may cause:
- Difficulty rotating your upper body
- Discomfort when reaching overhead
- Tightness between the shoulder blades
- Pain during certain twisting movements
- A feeling of restriction after prolonged sitting
Physiotherapy may help address movement limitations and improve how comfortably your upper back moves.
4. Shoulder Blade Muscle Weakness or Fatigue
Your shoulder blades rely on several muscles to move smoothly and remain supported during everyday activities.
When these muscles lack strength or endurance for the demands placed on them, you may experience fatigue or discomfort around the shoulder blades.
This can become particularly noticeable during activities involving repeated arm movements.
For example, people who regularly lift, push, pull, or work overhead may develop discomfort as the muscles around their shoulder blades become fatigued.
A physiotherapist can assess shoulder blade movement, strength, and endurance to determine whether targeted exercises may be helpful.
5. Pain Referred From the Neck
Not all pain felt between the shoulder blades originates in the upper back.
In some cases, irritation involving structures in the cervical spine, or neck, can cause discomfort that spreads toward the shoulder blades.
You may also experience:
- Neck stiffness
- Pain when turning your head
- Discomfort extending into the shoulder
- Tingling or numbness in an arm
- Symptoms that change with neck movement
Because different conditions can produce similar symptoms, an assessment can help identify whether your discomfort may be related to the neck, upper back, or shoulder.
Can Physiotherapy Help With Pain Between the Shoulder Blades?
If your discomfort is related to muscles, joints, or movement limitations, physiotherapy may be an appropriate treatment option.
At Durham Orthopedic & Sports Injury Clinic, treatment begins with an assessment to better understand your symptoms and identify factors that may be contributing to your discomfort.
Depending on your individual needs, physiotherapy may include:
- Targeted strengthening exercises: Improving strength and endurance in the muscles supporting your upper back and shoulders.
- Mobility exercises: Helping improve comfortable movement through your thoracic spine and shoulders.
- Manual therapy: Hands-on techniques that may provide short-term symptom relief and support movement.
- Workstation and activity guidance: Identifying practical adjustments to reduce irritation during daily activities.
- Gradual return to activity: Helping you return to exercise, work, or recreational activities at a manageable pace.
The goal is not simply to provide temporary relief, but to help you move more comfortably and manage your symptoms over time.
How Can You Help Prevent Upper Back Discomfort?
Although not every episode of upper back pain can be prevented, small changes to your daily routine may help.
Consider the following habits:
- Take regular movement breaks when sitting for long periods.
- Include upper back and shoulder strengthening exercises in your routine.
- Gradually increase the intensity of workouts and physical activities.
- Adjust your workspace to allow comfortable positioning.
- Avoid remaining in the same position for extended periods.
- Pay attention to recurring symptoms rather than repeatedly pushing through significant pain.
Building strength, staying active, and varying your movements throughout the day can help support upper back health.
Looking for Physiotherapy in Ajax for Upper Back Pain?
Pain between your shoulder blades can make everyday activities uncomfortable, whether you’re working at a desk, lifting at work, or trying to enjoy your favourite activities.
If your symptoms keep returning, affect your mobility, or prevent you from doing the things you enjoy, a physiotherapy assessment may help you better understand what is happening.
At Durham Orthopedic & Sports Injury Clinic in Ajax, our team provides individualized physiotherapy care for people experiencing upper back pain, shoulder discomfort, and other musculoskeletal concerns.
Contact Durham Orthopedic & Sports Injury Clinic today at 905-428-7800 to book a physiotherapy appointment and take the next step toward moving more comfortably.
