upper back pain in between shoulder blades
Do you constantly feel aching, tightness, or even sharp pain between your shoulder blades? You’re not alone. Many people in Bristol, especially those stuck at desks, spending long hours driving, or carrying stress, suffer from this nagging discomfort.
The good news? Most cases are muscular and postural, not structural—and can be resolved with the right guidance.
🧠 Why It Happens
Pain between the shoulder blades often comes from tension in muscles like the rhomboids, trapezius, and serratus posterior—especially when:
- You slouch at a desk or look down at a screen for hours
- Chest muscles tighten from poor posture
- Stress causes muscle stiffness
- You carry heavy bags or repeat arm-overhead movements
While it can be a dull ache or sharp twinge, it’s rarely anything serious—unless accompanied by numbness or other red flags. But left unaddressed, it can become chronic.
🧘♀️ Quick Relief: 5 Simple Exercises You Can Do Today
- Thoracic Spine Extension
- Sit tall, hands clasped behind your head.
- Gently arch backward, eyes up, then return.
- 10 reps.
- Scapular Retractions
- Sit or stand up straight.
- Pull shoulder blades together and down, hold 5 seconds.
- 12 reps.
- Doorway Pec Stretch
- Forearm against the frame, elbow at shoulder height.
- Lean forward gently, hold 30 seconds per side.
- Wall Angels
- Back and arms against a wall, elbows at 90°.
- Slowly slide arms up and down, keeping contact.
- 10 reps.
- Foam Roller Thoracic Mobilisation
- Lie across a roller on your upper back.
- Roll gently up and down for 1–2 minutes, keeping core engaged.
These moves target the spine, shoulder blades, and chest—bringing back balance, flexibility, and strength.
🛡 Why You Don’t Need Surgery
According to Medical News Today, most upper back pain between shoulder blades is due to poor posture or muscle strain, not serious structural issues like arthritis or scoliosis facebook.com+3medicalnewstoday.com+3preservationfitness.co.uk+3youtube.com. That means most people can avoid invasive procedures with posture improvement, mobility drills, and strengthening exercises.
📲 Want a Step‑By‑Step Plan?
You’re in luck. In Bristol, I’ve created a detailed, easy-to-follow toolkit to relieve upper back pain—no surgery required:
🔹 We’re talking stretches, drills, posture cues, and strength-building
🔹 Immediate access to video guidance and optional 1:1 support via WhatsApp
🔹 Tailored advice from someone who’s done it—myself included
Get it here:
👉 Non-Surgical Treatments for Upper Back Pain
🏠 Based in Bristol — Trusted Local Support
Located in Stockwood, Bristol, I coach real people—builders, office workers, parents—who’ve battled upper back pain. With decades of physical AND hands-on coaching experience, I’ve built my method on what actually works in real life.
🏁 Final Takeaway
- Yes, pain between shoulder blades is common—but most often fixable.
- Yes, surgery is usually unnecessary.
- Yes, you can start feeling better today with the right tools.
Start with the free exercises here, then take your next step toward recovery:
👉 Buy the Full Plan: Non‑Surgical Treatments for Upper Back Pain
