Do you know that there are stretches for upper back pain in between shoulder blades? Most people think that back pain is just back pain, but you know better, don’t you? You know that there are different kinds of pain, such as the lower back pain, the upper back pain, the side pain, and such thing alike. It’s a good thing that there are stretches that can help alleviate the pain as well as making your condition better.
The Back Pain Issue
Also known as the interscapular pain, this kind of pain happens on the upper back area – generally, in between the shoulder blades. It is uncomfortable, and it can be quite annoying. This is a condition mostly caused by the inactive work, especially with the usage of modern technologies like tablets, smartphones, and laptops.
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People tend to hunch when they are using these devices, resulting in the pain or discomfort. The pain alone can happen on both sides of the body or one side only. It can be acute (just for a short-term) or chronic (happening for weeks or even months).
The symptoms of the pain may include a burning ache, a lingering dull ache, a short and sharp pain, local pain or pain spreading to the other areas or the arms. The most common cause is the muscle imbalance, which can happen around the shoulders and also scapula.
It arises from poor sleeping habits, poor posture, activities requiring you to twist the body, and heavy lifting. It is also possible that it is the result of trauma or disc herniation. Acid reflux and arthritis can also be responsible for the pain. That’s why the stretches for upper back pain in between shoulder blades are designed to ‘fix’ the issue.
The first thing that you can try is to trigger the point release located in between the shoulder blades. You need to use a massage ball to target the trigger points, relieving it. You only need to lie down on your back and then put the ball in between the shoulder blades – to be exact, on the affected area. Merely press so your back gets the pressure and holds for around 30 seconds. Find another spot and repeat it.
Another type of stretches for upper back pain in between shoulder blades is the upper trapezius stretch. This is effective when you have a terrible posture. You can do it in a seated position so it would be more relaxing. Your right hand should be placed over the head on the left side area. Pull your head to the shoulder gently and then hold it for around 30 seconds. Repeat the process for the other side.
Some of the yoga movement or asanas can also help. Such a pose like the Child’s Pose can help. If you prefer doing the stretch with the help of a tool or equipment, you can perform the seated row with the help of resistance bands. In the end, there are plenty of stretches for upper back pain in between shoulder blades that you can try and alternate for your back pain.