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Heat and ergonomics. Posture exercises, hot yoga etc.. you need to strengthen your upper back and neck muscles. Massage is nice but won’t fix the root cause. It won’t get better as you age if you don’t address it with your own body.
This! Ergonomics is crucial. Moved to a new bldg/desk and was in agony after 2 weeks. No massage could help. Look up distance from monitor, chair height etc. Use a head set instead of cradling phone. It will make a world of difference.
As everyone else said, go see a PT. This is extremely common and caused by muscular imbalances between internal/external rotators of the shoulder and weak upper back. Need to stretch the pecs/lats/upper traps and strengthen your mid & lower trap / serratus anterior / external rotators
Yea it varies by insurance I think. Wanna say mine covered ten visits. Regardless, yea, should go to the doc first just to cover your bases.
I had this and decided to go see a physical therapist. They’ve been helping me build some muscles that I tend to not use bc stress makes me favor my upper traps.
Also check to see if you grind your teeth at night. Your jaw and neck muscles are connected / related and I’ve found that wearing a night guard at night gives all of those muscles an actual chance to relax when I’m sleeping! Highly recommend!
Talk to a physical therapist
Hey I dealt with this. Sounds like you may have some muscle imbalances. How is your posture? Do you slouch forward when standing or sitting?
My neck, upper back and shoulder blades were in so much pain that I had to see a massage therapist every two weeks. Come to find out they were overstretched from my posture.
Once I strengthen my core, hip flexors, and glutes the pain was gone as it wasn’t overstretched. And now I’ve been able to strengthen my upper back so the muscles are strong and stay pulled back.
Stretching will provide temporary relief but strengthening your body will get rid of the ultimate problem. I would try incorporating some scapular retraction exercises but if it’s too tight, you’ll need to lengthen the muscles first by strengthening your core and stretching your chest
So you went to a PT with shoulder/neck pain and they had you doing only corrective exercises for pelvic tilt? That’s actually fairly interesting
Stretch frequently and get a massage ever so often
Not a doctor, obviously, but probably building a stronger back improve your issues.
Since you mentioned having a standing desk, that rules out my suggestion. I have this problem but it’s after spending hours sitting in a chair with my legs hanging over the edge or something
I had this issue from sitting at desk during busy season and not working out for a period of time. This went away for me completely as soon as I was weight training back heavy again. Increasing strength in back is likely to help even though lifting sounds counterproductive
Go to your doctor and they will most likely give you a referral for physical therapy and/or an MRI to see what is going on.
I was dealing with pain under my shoulder blade and on the outside of my shoulder and arm and two months of weekly physical therapy helped greatly. The therapist showed me what I was doing wrong posture-wise, and gave me exercises to do daily to strengthen my shoulders, back, and core overall. The exercises helped greatly as did my greater cognizance of postural issues that were causing my pain.
Check if you have a herniated spinal disc. That's what ended up being the cause of my constant back/shoulder blade pain.
Forget the stretches and trying to correct your posture. Your back is just weak
Go to the gym and do some deadlifts and rows. It’ll feel better soon
Lacrosse/racquetball between the spine and shoulder blade
Stretches or yoga help relieve the pain, plus try to strengthen your back muscles for preventative care and better posture (weights or even just isometrics will help). You can get them on YouTube- try Bob and Brad PT videos. Feel better!
Had the same issue and had to rearrange my desk and see a physical therapist who gave me helpful exercises to do at home. The pain was gone in a month.
I've used CBD cream. Basically numbs you out. Not a long term solution, but it can help when it gets overwhelming
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Regular massages
Dry needling. Any physical therapy place should have this, but to get under the shoulder blade takes a certain level of certification. It has helped my knots SIGNIFICANTLY and will be a kinda “quick fix” compared to stretching and strengthening. Relate to this post hard.