Do you feel a nagging pain between your shoulder blades and spine? No matter how many stretches you do or how much time you spend resting the muscle, the pain persists. It is the rhomboid muscle pain that causes extreme discomfort and disrupts your daily routine. This pain can range from mild and nagging to severe and debilitating.
Let’s know more about this pain and how you can overcome it.
Table of Contents
Where’s the Rhomboid Muscle Located?
The rhomboid muscles are a pair of muscles located in the upper back, connecting the spine to the inner edges of the shoulder blades.
There are two rhomboid muscles on each side of the spine, known as the rhomboid major and the rhomboid minor.
These muscles have a role in stabilizing the shoulder blades and supporting various upper-body movements.
What Does Rhomboid Muscle Pain Feel Like?
Rhomboid muscle pain typically presents as a dull, aching sensation in the upper back, between the shoulder blades.
If you are experiencing this pain, you may feel it as a burning or sharp discomfort. The pain may come and go, or it stays consistently and worsens with movements or activities that engage the shoulder muscles.
Additionally, rhomboid muscle pain can radiate to the neck, shoulders, or arms, making it challenging to pinpoint its exact source.
What Are the Causes of Rhomboid Muscle Pain?
If you want relief from this muscle pain, understand what causes it in the first place. Here are some common causes:
Poor Posture
One of the most prevalent causes of rhomboid muscle pain is poor posture.
Slouching, hunching over a desk, or maintaining an incorrect sitting or standing posture for extended periods can strain these muscles.
Overuse and Repetitive Movements
If you engage in repetitive activities that involve the arms and shoulders, the rhomboid muscle pain can happen. These activities include lifting heavy objects, rowing, or playing sports like tennis or golf.
Doing these can lead to overuse of the rhomboid muscles, causing pain.
Muscle Imbalances
Muscle imbalances in the upper body, where some muscle groups are stronger than others, can place additional stress on the rhomboid muscles and lead to discomfort.
Trauma or Injury
Physical trauma, such as a fall or accident, can cause rhomboid muscle strain or injury, resulting in pain and discomfort.
Stress and Tension
High-stress levels can lead to muscle tension throughout the body, including the rhomboid muscles. Chronic stress can contribute to ongoing pain in this region.
How to Get Rid of Rhomboid Muscle Pain?
You can defeat rhomboid muscle pain by employing some lifestyle strategies and remedies. Dr. Afzal Hussain, one of the best orthopedic surgeons in Lahore with 36 years of experience, suggests the following to ease your pain:
Rest and Avoid Aggravating Activities
Give your rhomboid muscles the rest they need by avoiding activities that exacerbate the pain.
If your pain is due to overuse or repetitive movements, take a break from those activities.
Gentle Stretching and Exercises
Engage in gentle stretching exercises to relieve tension and improve flexibility in the upper back.
Some effective stretches include shoulder blade squeezes, cat-cow stretches, and doorway stretches.
Suggested Read: Kegel Exercises for Men: How to Train Pelvic Floor Muscles?
Heat and Cold Therapy
Applying heat or cold to the affected area can help alleviate pain and reduce muscle inflammation.
Heat can relax tense muscles, while cold can numb the area and reduce inflammation. Use whichever method feels most soothing to you.
Massage and Self-Massage Techniques
Professional massage therapy or self-massage with a foam roller or tennis ball can help release tension in the rhomboid muscles.
Focus on massaging the upper back and shoulder blade area to target the rhomboids.
Posture Correction
Pay attention to your posture, both when sitting and standing. Ensure that your spine is aligned and your shoulders are relaxed.
Consider using ergonomic furniture and aids to support proper posture, such as an ergonomic chair or keyboard stand.
Suggested Read: Get to Know the Importance of Good Posture for Your Health
Strengthening Exercises
Strengthening exercises can help prevent future rhomboid muscle pain and correct muscle imbalances.
Exercises like rows, lat pulldowns, and scapular retractions can be beneficial.
Pain Medications
Over-the-counter pain relievers, such as ibuprofen or acetaminophen, can relieve rhomboid muscle pain temporarily.
Consult with a healthcare professional before using these medications regularly.
Physical Therapy
If your pain is severe or chronic, consider seeking the expertise of a physical therapist.
They can provide personalized exercises and treatments to address your specific condition.
Stress Reduction
Implement stress-reduction techniques, such as mindfulness, meditation, or yoga, to reduce tension in the rhomboid muscles.
Stress management can be essential in preventing future flare-ups of pain.
Adjust Your Workplace Settings
Evaluate your workspace and make ergonomic adjustments to reduce strain on your rhomboid muscles.
Ensure that your computer screen, chair, and desk are all positioned to support good posture.
When Should You Consult an Orthopedic Surgeon?
You should see an orthopedic surgeon for rhomboid muscle pain when:
The pain is severe and not getting better
If your rhomboid muscle pain is painful and not improving with rest, over-the-counter pain medication, or home remedies, it’s a good idea to consult an orthopedic surgeon.
Pain persists for a long time!
If the pain in your rhomboid muscle lasts for several weeks or more, it may be a sign of a more serious issue, and it’s crucial to get it checked out by a specialist.
Difficulty moving or using your arm or shoulder
If you have trouble moving your arm or shoulder because of the pain, it could be a sign of a more significant problem that an orthopedic surgeon can help diagnose and treat.
Numbness, tingling, or weakness
Experiencing numbness, tingling, or weakness in your arm or hand and rhomboid muscle pain may indicate a nerve-related issue.
Recurring or chronic pain
If you’ve had rhomboid muscle pain that keeps coming back, it’s a sign that something may be causing the pain to return, and an orthopedic surgeon can help identify the underlying issue.
If you are experiencing pain that doesn’t improve with rest, it’s a good idea to consult a specialist for an evaluation and diagnosis.
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