{ "media_type": "text", "post_content": "Anyone else get an awful pain in your upper back between your shoulder blades? It's worse than it's ever been and I'm in pain at work all day 😪 tips? Tried heat pads and work out 2x a week.", "post_id": "58787534883e9a0016fd7f1f", "reply_count": 23, "vote_count": 10, "bowl_id": "5565cfca8b2b9a03009acf57", "bowl_name": "Advertising", "feed_type": "crowd" }
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Anyone else get an awful pain in your upper back between your shoulder blades? It's worse than it's ever been and I'm in pain at work all day 😪 tips? Tried heat pads and work out 2x a week.

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Yoga. There are stretches you can do for your back. I do it often and it helps a lot.

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When I had something similar it was from stress. I went to a chiropractor for a couple months and she also had me get massages. At minimum go get a massage. Also keep an eye on your posture, especially your shoulders.

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I got this from stress once. Went to the doctor and got a week's worth of muscle relaxers. Mix that with some pot and you'll feel great in no time.

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Standing desk, rest and massages. Hot compress works well sometimes but it's usually a posture / screen fatigue thing or tension and inflammation due to stress

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Stretches + go get a professional massage.

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Get up and walk around every 30 minutes and look Into ergonomical chairs & desks etc...

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I'm also a massage therapist (cause shakespeare gotta get paid, son). Stretch your pec minor; you can google stretches online, or this is a decent option: https://waverleymyotherapyclinic.com.au/2016/01/07/3-stretch-for-a-tight-pectoralis-minor-muscle

9x of 10 in the desk-working clients i see, the pec min is foreshortened from all that sitting forward typing (this also happens with distance bikers, rock climbers, etc).

The over-contracted muscles are pulling your shoulders up and forward, which is why shoulder stretches aren't helping - the issue is probably in your chest. You should feel the stretch from the head of your should to the middle of your second, third, and fourth ribs, and when you're done you should feel your shoulders settle lower on your spine.

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You need to ensure you do something counter to what you are doing all day. Am a trained yoga instructor, and while "working out" -- not sure what you do -- may help you think you're helping to alleviate the pain, it could be you need gentle stretching. Try this every evening for at least 10 minutes. Lower the lights, get some incense that helps you relax, even put on some nature sounds of water or something that appeals to you that you find relaxing:

https://www.yogaoutlet.com/guides/how-to-do-legs-up-the-wall-in-yoga

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That happened to me too. Once I raised my monitor, it went away.

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Get a massage and try to relax a little. Mindfulness meditation helped me somewhat. But most important thing is to remember job is a job, learn to deal with the stress

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Happened to me. I even had someone come and ergonomically alter my work station. The pain never went away and I had to go to PT every week for a few months. Eventually I just started bringing my laptop to shared spaces and working from there.

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I have a sick desk stretching routine. Will upload and share link

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Stretches, under desk keyboard & stretches

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My pain was always amplifiedx1000 by stress. Step one might be to see what you can do to alleviate said stress. Step two, standing desks are worth a try, or try to take frequent stretch breaks, I'm talking every 20 minutes. I'm no longer in extreme stress mode and I'm so much more physically and mentally comfortable

Stretches for the traps, lats and rhomboids. Youd be amazed how much relief you can achieve from deep breathing stretching. Also foam rolling the upper back too (before stretching). Look up stretches on YouTube and give em a whirl.

👆the answer is Vicodin.

Weird this is actually happening to me right now and I couldn't figure out what to do. On a new account and the pressure is high. So stress totally makes sense.

Please Google "gomukhasana" and do it before every time u munch on something at work :)

See a physiotherapist if you have the coverage.

Stress. Physical therapy and stretches everyday. Don't wait because it will crawl down your left arm and you will be miserable. It's happened to me twice and the first time it took months to get rid of.

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