Home » Self-Care – Nagging Pain Inside The Bottom of the Shoulder Blade

Self-Care – Nagging Pain Inside The Bottom of the Shoulder Blade

This pain is more likely to be caused by a weak and overstretched muscle instead of a short-tight one.

Self-Care includes
Activities to avoid and change,
Strategies for quick relief,
Stretching for longer-lasting relief,
Corrective Exercises, Yoga, and more…

Activities To Avoid or Change:

As much fun as it is to shop online, it is better for your back if you don’t lean into those elbows.

Prolonged periods of leaning on your elbows, whether it is shopping, Zoom conference, finances, or writing blogs, overstretches this muscle and aggravates it. Change that.

This post has a couple of different approaches to changing your desk posture to reduce pain. It discusses good desk posture and supports that help when you need it. From the two approaches and some accessories, you can get yourself set up to work for long periods without creating pain and tension.

For Temporary Relief:

If stretching isn’t convenient, you can place one of these little patches on your ribs, just below the armpit on the side that hurts. It should offer relief within 10 minutes or so. They’re easy to handle and don’t produce much of a scent, if you’re at work or on a date. You can pick them up at most drug stores, grocery stores or on Amazon.

These self-care activities, like over-the-counter drugs, are not intended to replace appropriate medical attention. If you have concerns about these self-care activities, get help from a professional. Use these suggestions and strategies with discretion and at your own risk. See your doctor when your pain is severe, persistent, or doesn’t respond to these simple suggestions.

Stretches and Exercises for Longer-Lasting Relief:

These doorway stretches offer quick relief.

The stretches in this post can quickly and easily lengthen the serratus anterior to offer quick relief. They work even better with the application of a vapo-coolant like Icy-hot or BioFreeze on the ribs.

These wall push-ups are helpful for building the serratus anterior.Simply drop your chest toward the wall and then press your upper back away from the wall for 2 seconds. If you have those winged shoulder blades, get 4 sets of 10 with doorway stretches in between. You can just do the middle position on the doorway stretches. Between 2 and 3 weeks, people see nice changes in their shoulder blades.

Many people need to add exercises that strengthen the erectors of the back. This makes it easier to sit up without leaning on your elbows.

I’d love your feedback
on how this works for you
and any suggestions you might have.
Email me at integrativeworks@gmail.com.

Yoga Corner

plank pose from yogabasics.com

This muscle supports the ribs in postures that face down like a plank. In this picture, you can see how the ribs drop between the shoulder blades as the serratus anterior does not support the torso. Pressing the torso up through the shoulder blades strengthens the serratus anterior. Wall push-ups are a less difficult way to build this muscle.

Do 3 sets of 10 reps, with about a minute in between sets. Add this to your regular routine. It should feel better by the 3rd day and stabilize in less than 3 weeks. If not, see your bodyworker.

Other patterns that may better match your pain pattern…

Other trigger point patterns
have similar areas of referral
and impaired activities.

In this case, other trigger points are more likely to create pain inside the shoulder blade. You may also want to look at other patterns for the upper back.

This site is undergoing changes. Starting in early 2020, we began changing the format of the posts to include more extensive self-care, illustrations, therapist notes, anatomy, and protocols. We appreciate your input and feedback. You will see us adding posts and updating older posts as time permits.

Weekly Featured Post

Is the pain from
degenerative discs or
trigger points in the muscle?

This post discusses the differences in pain from disc problems and pain from trigger points. Who should you see to help with your pain?

Tony Preston has a practice in Atlanta, Georgia where he sees clients. He has written and taught about anatomy, trigger points, and cranial therapies since the mid-90s.

Question? Comment? Typo?
(404) 226-1363

*This site is undergoing major changes. We are reformatting and expanding the posts to make it easier to read, more accessible, and
to include more patterns with better self-care. In the meanwhile, there will be inconsistency in formatting, content, and readability until we get the old posts updated. Please excuse our mess.