What muscles could cause between shoulder blades pain?

Muscles that may contribute to between shoulder blades pain include rhomboid major, rhomboid minor, trapezius, Ascending part of left trapezius, Ascending part of right trapezius, semispinalis thoracis, spinalis thoracis, longissimus thoracis. Trigger points, strains, or weakness in these muscles can refer pain to this area.

Upper Back

Between Shoulder Blades

Q: What causes pain in the between shoulder blades?

Common causes of between shoulder blades pain include rhomboid strain from poor posture or heavy pulling, muscle tension from prolonged desk work, thoracic spine stiffness or joint dysfunction, trigger points in the middle trapezius, overuse from rowing or pulling exercises. The specific cause depends on the nature of the pain, how it started, and which movements aggravate it.

Pain between the shoulder blades is one of the most common upper back complaints. It typically involves the rhomboids, middle trapezius, and thoracic erector spinae, and is strongly associated with prolonged sitting and forward head posture.

Medical Disclaimer

This information is for educational purposes only and does not constitute medical advice. Consult a qualified healthcare provider for proper diagnosis and treatment of any pain or medical condition.

Common Causes

Rhomboid strain from poor posture or heavy pulling

Muscle tension from prolonged desk work

Thoracic spine stiffness or joint dysfunction

Trigger points in the middle trapezius

Overuse from rowing or pulling exercises

Muscles in This Area

Upper Back

rhomboid major

The rhomboid major is a diamond-shaped muscle between your shoulder blades, retracting the scapula for better posture. It stabilizes during rows, pull-ups, and presses, countering slouched shoulders in gym-goers. Weak rhomboids lead to rounded posture and shoulder issues.

Rhomboid strainScapular dyskinesisMyofascial pain syndrome

Upper Back

rhomboid minor

The rhomboid minor, above the major, connects upper thoracic spine to the shoulder blade's inner border. It retracts and stabilizes the scapula during upper body pulls. Essential for posture correction in lifters with desk jobs.

Rhomboid minor strainTrapezius-rhomboid myofascial painPostural syndrome

Upper Back

trapezius

The trapezius is your large, diamond-shaped upper back muscle from neck to mid-back and shoulders. It elevates, retracts, and depresses the scapulae for shrugging, pulling, and posture. Essential for overhead lifts, neck stability, and preventing rounded shoulders.

Trapezius myalgiaTrapezius strainScapular winging

Upper Back

Ascending part of left trapezius

Upper fibers of left trapezius elevate and retract scapula for shrugs and pulls. Key for posture and overhead strength. Left-side focus corrects imbalances.

Trapezius myofascial painCervical strainScapular winging

Neck

Ascending part of right trapezius

The ascending part of the right trapezius is the uppermost portion of the trapezius muscle on the right side, running from the base of the skull and upper cervical spine up toward the clavicle and shoulder. It elevates the scapula (shoulder blade) and assists in neck extension and rotation, crucial for shrugging movements and maintaining upright posture during lifts. Strong ascending traps prevent neck strain in overhead presses and rows.

Trapezius myofascial pain syndromeCervical strainOccipital neuralgia

Upper Back

semispinalis thoracis

Semispinalis thoracis is a deep erector spinae muscle from thoracic spine, extending the vertebral column. Maintains thoracic posture during deadlifts and rows. Prevents slouching in prolonged sitting.

Thoracic strainErector spinae myofascial pain

Upper Back

spinalis thoracis

Thoracic portion of spinalis, thickens medially for extension.

Thoracic strain

Upper Back

longissimus thoracis

The longest erector spinae muscle, running parallel to the spine from sacrum to mid-back, it extends the spine and maintains upright posture. Essential for deadlifts, squats, and spinal stability in powerlifting. Weakness leads to back rounding under load.

Erector spinae strainThoracolumbar fasciitis

Stretches That May Help

Doorway scapular stretch

Wall slide

Child's pose with retraction

Scapular wall slide

Pec doorway stretch

Thread the needle

Ear to shoulder neck stretch

Chin tuck with retraction

Doorway trapezius stretch

Ear-to-shoulder stretch

Upper trap doorway stretch

Chin tuck with rotation

Upper trap stretch with chin tuck

Side neck tilt with hand assist

Cat-cow

Child's pose

Thoracic flexion

Cat cow

Seated spinal twist

Recommended Exercises

When to See a Doctor

Seek medical attention if the pain is accompanied by chest tightness, difficulty breathing, radiating pain to the arm or jaw, or if it started after a traumatic injury.