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

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

Here, you’ll find ways to get relief on your own from nagging pain just inside the bottom of your shoulder blade. Also, you can read about how people describe this pain and activities that aggravate the condition in this post.

Activities To Avoid or Change:

As much fun as it is to shop online and lean in, Sit up straight!

Don’t spend prolonged periods of time leaning on your elbows. Extended Laptop activities like Zoom conferences, doing finances, or writing blogs tend to create overstretch this muscle and aggravate it.

Anything that forces your shoulder blades back forcefully or for extended periods are a problem as well. Planks and push-ups are a problem when this muscle is weak and you have trouble supporting your torso between your shoulder blades.

Find a Good Seated Posture for You

This post has a couple of different approaches to changing your desk posture to reduce pain. First, It discusses a good working posture for the active body. Then, it explores supportive accessories while seated. With those supports, 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. As a bonus, 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:

Stretching for Relief and Better Posture

The stretches in this post can quickly and easily lengthen the serratus anterior to offer quick relief. For greater impact, apply a vapo-coolant like Icy-hot or BioFreeze on the ribs. As well, you can just swipe the area under your armpit with ice. It’ll be particularly shocking and aggravating in the area over the trigger point.

Tone Weak, Overstretched Muscle

These wall push-ups help build the serratus anterior. Gently 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. In addition, you can do the middle position on the doorway stretches. Between 2 and 3 weeks, people see notable 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. So, try those basic back strengtheners like deadlifts, Supermans, or hyperextensions. By the way, My favorite is walking lunges. They do so many things to strengthen and balance the back, hips, and legs.


I’d love your feedback on how this works for you
and any suggestions you might have.
Email me at [email protected].

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. The wall push-ups that I mentioned above 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. Your back should feel better by the 3rd day and stabilize in less than 3 weeks. If not, see your bodyworker.

Very Similar Pain Pattern, Different Muscle

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.

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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.

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*This site is undergoing significant changes. We are reformatting and expanding the posts to make them easier to read. The result will also be more accessible and will include more patterns with better self-care. In the meanwhile, there may be inconsistencies in formatting, content presentation, and readability. Until we get older posts updated, please excuse our mess.