This email is from a reader who was looking for information to help understand why she had pain in her back around her shoulder blade (scapula) and ribs.
Keep reading to get lots of tips about how to get rid of upper back and shoulder blade pain naturally.
“Hello, it is so nice to read information that makes sense. I have been searching for so long, trying to make sense of what could be going on with me. I think I have a much clearer understanding now.
I am a 56 yr. old postmenopausal woman. About a year and a half ago is when all my pain started. I woke up from sleeping on my side. (like I always did) I had such excruciating pain. I thought for sure that it was my lung. I went to the E.R. and was given x-rays, blood test and had a bone scan and everything was normal. I still thought that I had lung cancer because of my ribs in my back were hurting also.
The pain was on the side of my right back scapula and below my right scapula down to my ribs. Sometimes, when the pain was so bad in my ribs, I would push on a couple of different spot and I could feel a “thud” feeling and the pain would be gone for a short time.
I remember while I was getting my bone scan that I couldn’t lift my left arm up over my head. That really scared me. I think all of this has given me alot of anxiety.
My doctor says “I can’t raise my arm over my head either. It’s arthritis.” Well, I don’t think it is.
A year later and I can now lift my arm all the way up. I am so happy. Now, I will be even happier when the pain goes away from my scapula and ribs.
I now have a wonderful chiropractor who said that my ligaments are over stretched. She said that it affects my muscles and bones.
My posture is really bad. My shoulders slope forward and my head sticks way out sometimes while watching t.v. I try to remember to keep my shoulders back, head back and suck my stomach in (when ever I can remember.)
I do the exercises of squeezing my shoulder blades together. I really don’t feel it as much except when leaning back on that side or especially when I lay on that side. My chiropractor told me not to lay on that side. (forever?) I am looking forward to the day when this pain disappears.”
Here’s my response:
Bodies are logical. They make sense. We just have to know what the heck they are trying to tell us.
When the tests are normal, that’s a very good thing. It almost always means that the problem is muscles and muscles are treatable naturally.
I’m happy you can stretch overhead now. See what a smart body you have!
Arthritis is probably the most common word that doctors use. Just because something is stiff or hurts that doesn’t mean it’s arthritis. It could be out-of-balance or tight muscles pulling over that joint. Most likely, it is!
You have already diagnosed your own problem–your posture. Try these tips:
1. Use a different seat or a pillow behind your back when you watch television to help you sit more upright.
2. Lift your chest all the time.
3. Lift the crown of your head.
4. Keep squeezing your shoulder blades toward your spine. (Can you do that? You used to be able to. It may take a little practice.) That will help you strengthen your back muscles.
5. Press your upper arms into your bed when you lay on your back. It helps the same way.
6. Press your head gently into the bed. First make your head and neck comfortable. Press only the head, not the neck, gently.
7. Turn your head gently from side to side (the ‘no’ movement.) Gently do the ‘yes’ movement.
8. Prop a pillow behind your waist when you are seated.
And, yes, you may have to stay off that side forever. But you might occasionally be able to lay on that side if you prop under the ribs to keep your spine straight.
The positions we are ‘most comfortable’ in are often the ones that can cause us grief. Bodies like to be in lots of different positions. That’s what helps keep us out of pain.
If you can have massage, ask the therapist to release or relax the muscles that are pulling your shoulders forward. They are in the back AND in the front. In front it’s most often the pectoralis minor muscle that pulls shoulders forward.
You can massage your own upper chest muscles. Press in below your collar bone and explore all the way to your arm and breastbone. Those muscles also attach to your upper arm so look for tender places there, too.
Any tender areas mean the muscles are tight. You can rub, press or use cold therapy to help them relax.
Heat may work for the chest muscles and fronts of arms. It doesn’t help the overstretched muscles on your back, though. They are already stretched too much and don’t want to stretch farther.
So, now you have a better idea of how to get rid of the pain on the ribs and shoulder blade naturally.
2021 update: Upon rereading, it’s possible that her rib had ‘shifted’ but it doesn’t sound like the chiropractor said so. Sometimes it takes just the right amount of pressure–and not even too much–for a rib to ‘flip’, ‘shift’, or displace. Each rib attaches at the breastbone in front and at the spine in back, so it’s possible to feel discomfort at those places, under the arm, or anywhere in the vicinity.
Pain on one of the shoulder blades can also be caused by poor posture, as she mentioned having. Knots In Your Back is a program to help get rid of pain and muscle knots in the shoulder blade area.
