shoulder blade spasm | SIMPLE PAIN RELIEF with Kathryn Merrow, the Pain Relief Coach

More About Those Painful Knots In Your Back And Shoulders

Readers ask a lot of questions about knots in their backs. I’m going to give you several links to articles that I wrote which will give you a lot of insight into the causes of pain in the shoulder and upper back.

Usually people have shoulder and shoulder blade pain on the side of their dominant hand–the hand you use all the time. This is because that arm and hand are in front of you for long periods. But sometimes it’s on the opposite side of the body.

Sometimes you have to be your own diagnostician and try to figure out what exactly is causing your pain. (There is always a cause—it is not just “old age.”)

Sometimes it’s something as simple as carrying a heavy purse or bag over your shoulder and hiking your shoulder to “hold” the bag in place without even thinking about it.

Sometimes it’s a sitting position or sleeping position that aggravates your muscles and causes muscle knots. Do you squash your shoulders when you sleep on your side? Are you a stomach sleeper? That can Continue reading “More About Those Painful Knots In Your Back And Shoulders”

March 31November 7

Another Cause For That “Knot” Or Muscle Spasm In Your Back

Does your upper back pain feel like a “knot” or muscle spasm between your shoulder blade and spine?

Last time we talked about muscles in your torso that could cause this pain. Today we will talk about another cause, which is almost always overlooked.

The muscles that can cause that miserable “knot” in your back are on the side of your neck. There is a set of muscles on each side of your neck called the scalenes.

First, you’ll notice and feel a thick set of muscles on either side that run from the notch in your collar bone to behind your ear. Those are the sternocleidomastoid muscles (SCM). The scalenes are tucked behind the SCM’s.

When the scalene muscles get tight, or aggravated, they develop “trigger points.”

If you have a therapeutic massage to work out your knotty back problem, and it doesn’t help, then the problem isn’t in your back. (I am assuming here that your therapist worked ALL of your back and rib muscles, not just the knot.)

The problem is in your scalenes.

Trigger points in your scalene muscles are “firing” or causing pain in your upper back. If you get a well-trained massage therapist to work on your neck muscles and release the trigger points, your back pain will go away.

If you suspect this may be what is causing that knot in your upper back, you can try to release the scalenes yourself.

Press gently into the side of your neck. Using the pads of your fingertips, explore the muscles that run on the side of your spine, or neck bones.

If you feel hard, knobby things, those are probably the edges of your vertebrae, or neck bones. If you feel a pulse, move off it.

Thoughtfully and carefully explore the length of your neck from your jaw to your collarbone. If you run into a very tender area, gently hold pressure there for about 12 seconds. If it doesn’t “release” or become less painful, move on. You can come back to that tender area a few more times, after letting it rest for a few minutes, to see if it will release.

If an area refers pain into your “knot” on your back, you have found the trigger Continue reading “Another Cause For That “Knot” Or Muscle Spasm In Your Back”

March 18November 7

Back Pain – Spasm Between Shoulder Blade and Spine

You probably know the back pain I mean. It’s that nagging, cannot-be-ignored pain between your shoulder blade and spine. It often feels like a knot or spasm.

It’s usually on the side of your dominant hand. If you’re right-handed, it will probably be on the right side of your back.

There are two likely causes and one that often gets the blame, but usually isn’t the cause.

The rhomboid muscle (there is one on each side of your back) often gets blamed as being the cause of that pain. The reason for this is probably because the muscle happens to be in the same area as your back pain. This is the muscle most massage therapists will probably try to rub out for you, but it may or may not (probably not) be the cause of your pain.

If this massage doesn’t help, or the muscle “won’t release,” then the rhomboid muscle is not the cause of your pain.

A more likely cause is that the muscles where your knot is located are being overstretched or strained. They are complaining about this by causing pain. Overstretched muscles will go into spasm to keep from being stretched further and torn.

Your back muscles can get overstretched when the muscles in front of your body (your chest and neck) are short and tight. Over-stretching can also occur when you work or play a lot with your arm stretched out in front.

You can correct this by strengthening the muscles between your spine and shoulder blades. The stronger muscles won’t be so easily overstretched and so won’t go into spasm like they do now. Also, strengthen the muscles behind your neck gently so you won’t go into “forward-head” posture, which also strains your upper back muscles.

Loosen, relax and open the muscles in front of your body, too, with stretching or massage.

Another likely cause of this back pain could be the scalene muscles, which are located on each side of your neck. These muscles can harbor trigger points. Trigger points in the scalenes refer, or cause, pain into the rhomboid area.

Often a massage therapist will try to work out a pain by working where it hurts. That only works sometimes, in some situations.

You can see in the two likely causes above, that the problem can be elsewhere. The pain between your spine and shoulder blade may be caused by muscles in front of your body being short or trigger points in your neck.

The first thing I would suggest today would be to begin a strengthening program for your upper back. This will help you get rid of that nagging pain between your spine and shoulder blade.

It doesn’t matter whether you call them “knots” or muscle spasms or contractions, they hurt! And you CAN get rid of them naturally. 🙂 This is good…

Because You Deserve To Feel Better!