1. Improve Your Posture
As we’ve already mentioned, poor posture is one of the leading causes of shoulder blade pain. These problems are especially problematic for those who spend a lot of time in front of the computer at home or in the office.
When you sit with your body tilted or rotated to one side, or you slouch forward, this creates additional strain on the muscles in your shoulders and back. While it’s true that you need to sit up straight to enjoy good posture, it is also important that your body is aligned between your ear canal and hip and shoulder joints. Many people find that adjusting the lumbar support in a computer chair can make it much easier to maintain good posture.
2. Massage
While you may be tempted to think that only a chiropractor can massage away your shoulder blade pain, you can actually take care of some of this work on your own! You can massage your shoulder blades by laying down on the floor and placing a small ball (such as a lacrosse ball) in the area experiencing pain. By rolling around on the ball for approximately 5 minutes, you can relieve some of the tension and pain in your muscles.
3. Stretch
Stretching is one of the most effective methods of relieving shoulder blades pain by helping your muscles relax, as there are several stretches that can relieve pain in the shoulders. In addition to stretching your shoulder blades themselves, stretching your upper trapezius, serrate anterior, pec minor, thoracic spine, and chest can help relieve tension and improve your posture.
To achieve the best results from these stretching exercises, it is best to come up with a set routine where you perform a series of stretches for at least 30 seconds each, and repeat this routine three or more times. A chiropractic professional can demonstrate how to perform these stretches in an effective manner to get the best results.
4. Shoulder Exercises
In addition to stretching your muscles, other exercises can help improve the strength and mobility of your shoulders to help prevent future pain. These exercises allow you to more easily maintain a proper posture so your shoulder blade pain can be resolved. Many of these exercises that help increase your internal shoulder rotation and strengthen your shoulder, chest, and back muscles don’t require any equipment whatsoever. However, it is essential that you perform these exercises correctly to get lasting results.
5. Postural Tape
One lesser-known method for easing shoulder blade pain is to use postural tape to hold your shoulder in a position where it will maintain the correct posture. This is done by applying a strip of postural tape diagonally from your collarbone to the middle of your spine after placing your shoulders into a neutral, correctly postured position. This tape is generally left in place for one to two days, unless you begin to develop a rash or itch.
Once again, while postural tape can be applied on your own at home, many individuals get better results when consulting with chiropractic professionals to ensure they are using proper methods.
While easing shoulder blade pain requires some effort on your part, the results are well worth it! By combining the work of a chiropractor with these steps you can do at home, your muscle pain will soon be a thing of the past.