Relieve Back Ache
How to Relieve Back Ache Between the Shoulder Blades Fast
Do you suffer from back ache between the shoulder blades? You’re not alone. This is one of the most common issues I see with clients — especially those who spend long hours at a desk or who’ve had old injuries that never fully healed.
The good news? There are simple exercises and stretches you can do at home to get instant relief. In this post, I’ll show you two of the most effective movements to loosen tight muscles and restore comfort.
Why You Get Pain Between the Shoulder Blades
Upper back pain in this area can come from:
- Slouching or poor desk posture
- Weak thoracic spine muscles
- Muscle imbalances between the chest and back
- Repetitive strain from sport or work
- Old injuries or postural habits
Many people start by Googling a shoulder pain diagnosis chart to figure out what’s going on. While charts are helpful for spotting possible causes, the real solution often comes from strengthening weak muscles and improving mobility.
2 Quick Fixes for Instant Upper Back Pain Relief
If you’ve been wondering how to relieve back pain between shoulder blades, try these two moves for immediate tension release:
1. Seated Thoracic Twist
- Sit upright in a chair.
- Cross your arms across your chest.
- Rotate gently side to side, keeping your hips still.
- Perform 6–8 reps each way.
This movement helps free up the thoracic spine and eases stiffness.
2. Reverse Row (or Band Pull-Backs)
- Hold a resistance band or light weight in front of you.
- Pull back through the elbows, not the arms.
- Squeeze your shoulder blades together at the end.
- Perform 8–12 slow reps.
🎥 Watch a demo here: Reverse Row Exercise
This targets the rear deltoids and thoracic spine — the exact area most people neglect, and the key to lasting relief.
Long-Term Relief: Go Beyond Quick Fixes
These exercises can give fast relief, but lasting results come from addressing posture and muscle imbalances. Check out my guide on desk posture and upper back pain and my blog on strengthening your thoracic spine for more strategies.
If pain keeps coming back, it’s usually a sign you need a structured plan.
That’s where my Non-Surgical Treatments for Upper Back Pain program comes in. It’s a 1-to-1 virtual rehab service designed to:
- Assess posture and movement patterns
- Create customised exercise plans
- Provide ongoing coaching and support
- Relieve pain without surgery or long clinic waits
Final Thought
If you’ve been searching for how to relieve back pain between shoulder blades, start with these two simple moves: the Seated Thoracic Twist and the Reverse Row. They’ll give you quick relief and set you on the path to a stronger, pain-free back.
👉 Ready to take the next step? Explore my full Non-Surgical Virtual Rehab Program today.
For more expert resources, visit my homepage and check out my guides on posture, diagnosis, and safe recovery.
✅ FAQ
Q1: What causes back ache between the shoulder blades?
Common causes include poor posture, weak thoracic spine muscles, repetitive strain, or old injuries. A shoulder pain diagnosis chart can help identify potential issues.
Q2: How can I relieve back pain between the shoulder blades quickly?
Try the Seated Thoracic Twist and the Reverse Row for immediate relief. Both improve mobility and activate neglected upper back muscles.
Q3: Do I need to see a sports injuries clinic near me for shoulder blade pain?
Not always. Many cases can be treated at home with exercises and posture correction. If pain persists, consider a structured program like my Non-Surgical Treatments for Upper Back Pain.
Q4: How long until I feel relief?
Many people feel better right after these exercises. For lasting relief, consistency and a full plan (including posture resets) are key.
