Upper Back Pain Between the Shoulder Blades: Causes, Relief, and When to See a Chiropractor

Pain between the shoulder blades is a common complaint, particularly among people who spend long hours at a desk, drive frequently, use computers or phones throughout the day, perform repetitive movements, or carry tension in their shoulders.

Sometimes the discomfort is temporary and improves with movement or rest. But when upper back pain keeps returning, limits your movement, or begins affecting your daily routine, it may be worth looking beyond the sore spot itself.

At Murphy Chiropractic and Wellness in Plainfield, IL, a chiropractic evaluation can help determine whether posture, muscle tension, restricted joint movement, an old injury, or another musculoskeletal issue may be contributing to recurring upper back discomfort.

What we'll cover:

• Why pain develops between the shoulder blades
• How posture and desk work affect the upper back
• The connection between the neck, shoulders, and upper back
• Simple strategies that may help relieve tension
• When recurring upper back pain should be evaluated
• How chiropractic care may support mobility and comfort

Where Does Pain Between the Shoulder Blades Come From?

The area between your shoulder blades contains more than just the shoulder blades themselves. The thoracic spine, ribs, muscles, joints, connective tissues, and nerves all interact in this relatively small area.

Muscles including the rhomboids, trapezius, and other postural muscles help stabilize your shoulder blades and support the upper back. When these muscles are overworked or when joints in the upper spine are not moving comfortably, you may notice aching, tightness, burning, tenderness, or stiffness between the shoulder blades.

The source may also be influenced by what is happening above or below the painful area. Neck posture can increase stress on the upper back, while prolonged sitting can change how the shoulders, rib cage, and spine are positioned.

Important: The location where you feel pain is not always the only area involved. Upper back discomfort can be influenced by the neck, shoulders, posture, muscles, joints, and daily movement habits.

Common Causes of Upper Back Pain Between the Shoulder Blades

Poor Posture

Rounded shoulders and forward-head posture can place sustained stress on the muscles of the upper back. Over time, those muscles may become tired, tight, or irritated.

Prolonged Sitting

Sitting for hours without changing position can reduce movement through the upper back and encourage the shoulders to roll forward.

Muscle Tension

Stress, repetitive movements, exercise, lifting, or an unfamiliar activity can contribute to tight muscles around the shoulder blades.

Restricted Joint Movement

Joints within the upper spine and surrounding areas can become stiff. Nearby muscles may then compensate, contributing to discomfort and reduced mobility.

Neck-Related Tension

Because the neck and upper back work together, neck stiffness or postural strain can sometimes contribute to discomfort around the shoulder blades.

Previous Injury

Car accidents, sports injuries, falls, and repetitive strain may leave behind movement changes or muscle tension that continue after the initial injury has improved.

Why Desk Work Is Such a Common Trigger

Modern work habits can be demanding on the upper back. A person may sit at a computer for several hours with the head gradually drifting forward, the shoulders rounding, and the upper back remaining relatively still.

Your body can tolerate many positions for a short period. Problems are more likely to develop when you stay in the same position repeatedly and do not give your muscles and joints enough opportunities to move.

If your workday involves long periods of sitting, Murphy Chiropractic's guide to how sitting too much can affect your spine provides additional information about posture, ergonomics, mobility, and movement habits.

Signs Your Workstation May Be Contributing

• Your shoulders gradually roll forward while working.
• Your monitor causes you to look down or lean forward.
• Your upper back feels much tighter at the end of the workday.
• You rarely stand or walk for several hours at a time.
• You cradle a phone between your neck and shoulder.
• Your discomfort improves when you move away from your desk.

The Connection Between Neck Pain and Shoulder Blade Pain

Your neck does not function independently from your shoulders and upper back. Muscles cross these areas and work together to support your head, shoulder blades, and upper body.

When the head stays forward for long periods, the muscles behind the neck and across the upper back have to work harder. That can contribute to a familiar combination of neck tightness, shoulder tension, and an aching sensation between the shoulder blades.

This relationship is especially noticeable for people who also wake up with neck discomfort. If mornings are difficult, read our guide to why neck pain after sleeping happens .

Can Stress Cause Pain Between the Shoulder Blades?

Stress may contribute to upper back discomfort because many people unconsciously tighten or raise their shoulders when they feel tense. Repeating that pattern throughout the day may leave the muscles around the neck and shoulder blades feeling tired or sore.

Stress-related muscle tension does not necessarily mean the discomfort is "all in your head." The muscles are actually working differently when you brace or tense them for extended periods.

Relaxation, movement, breathing exercises, stretching, massage therapy, and changes to daily habits may all be useful depending on what is contributing to the tension.

If you are trying to determine whether your discomfort may respond better to muscular treatment or chiropractic evaluation, see our comparison of chiropractic care vs. massage therapy for pain relief .

What Can You Do for Mild Upper Back Tension?

If your discomfort appears to be related to posture, muscle fatigue, or prolonged sitting and there are no concerning symptoms, several simple strategies may help.

Change Positions Regularly

Instead of searching for one "perfect" posture and holding it all day, give your body opportunities to change positions. Stand, walk, and move your shoulders periodically.

Review Your Workstation

Position your monitor so you do not constantly lean toward it. Keep frequently used items within comfortable reach and support your feet when sitting.

Add Gentle Movement

Shoulder rolls, gentle upper-back movement, walking, and comfortable stretching can help break up long periods of inactivity.

Pay Attention to Your Phone Position

Repeatedly looking downward at a phone can increase strain through the neck and upper back. Bring the screen closer to eye level when practical.

Consider Muscle Recovery

If your muscles feel tight or overworked, massage therapy or other soft-tissue approaches may be useful as part of your overall care plan.

Stretching can also support mobility when performed appropriately. For additional guidance, read Stretching Exercises Do Work: A Chiropractic Perspective .

When Should Upper Back Pain Be Evaluated?

Occasional muscle soreness after a long day or strenuous activity may improve naturally. Recurring, persistent, or worsening pain deserves more attention.

Consider scheduling a professional evaluation if:

• The pain repeatedly returns.
• Your range of motion is becoming limited.
• The discomfort interferes with sleep or work.
• You cannot identify an obvious reason for persistent pain.
• You also experience recurring neck pain or headaches.
• The discomfort began after an accident, fall, or injury.
• You develop pain, numbness, tingling, or weakness into an arm.

Know When Upper Back Pain Needs Prompt Medical Attention

Not every type of pain between the shoulder blades is a chiropractic issue. Seek prompt medical attention for severe or sudden upper back pain accompanied by symptoms such as chest pain, difficulty breathing, fainting, significant weakness, fever, unexplained illness, or other concerning symptoms.

A healthcare professional can determine whether your symptoms are musculoskeletal or require a different type of evaluation.

How Chiropractic Care May Help Upper Back Pain

When upper back pain is related to the musculoskeletal system, chiropractic care may help address several factors that contribute to recurring discomfort.

Evaluating Spinal and Joint Mobility

A chiropractor can assess how the neck, thoracic spine, shoulders, and surrounding joints are moving. Restricted motion in one area may cause nearby muscles and joints to compensate.

Addressing Posture and Movement Patterns

Instead of focusing only on the painful spot, an evaluation can look at how you sit, stand, move, work, and use your body throughout the day.

Reducing Muscular Tension

Depending on your needs, care may incorporate chiropractic treatment, stretching recommendations, therapeutic massage, or other supportive approaches designed to improve comfort and movement.

Supporting Better Mobility

If stiffness is contributing to discomfort, care may focus on helping the upper back and surrounding joints move more comfortably.

You can learn more about the clinic's approach on the Murphy Chiropractic and Wellness services page .

What If the Pain Started After a Car Accident?

Pain between the shoulder blades can develop after a collision because the neck, upper back, shoulders, and surrounding soft tissues may experience sudden force during the accident.

Accident symptoms do not always appear immediately. Some people notice stiffness or soreness later that day or over the following days.

If your upper back pain began after a crash, read Should You See a Chiropractor After a Car Accident? for a more complete explanation of accident-related symptoms and evaluation.

If neck pain or whiplash symptoms are also present, Murphy Chiropractic has a dedicated guide to whiplash treatment after a car accident .

Can Massage Therapy Help Pain Between the Shoulder Blades?

Massage therapy may be useful when tight or overworked muscles are contributing to upper back discomfort. Muscles around the shoulder blades can become tense from desk work, repetitive activity, stress, exercise, or compensating for restricted movement elsewhere.

Chiropractic care and massage therapy may also complement one another. Chiropractic evaluation focuses more heavily on joint and spinal function, while massage therapy primarily addresses muscles and other soft tissues.

The appropriate combination depends on the cause of your symptoms and what your evaluation shows.

What to Expect at Murphy Chiropractic and Wellness

If you visit Murphy Chiropractic and Wellness for upper back pain, care begins by trying to understand your symptoms rather than assuming every patient has the same problem.

Your visit may include a discussion of when the pain began, your work habits, posture, previous injuries, physical activity, sleep, and which movements make your symptoms better or worse.

A chiropractic evaluation may also assess posture, spinal movement, shoulder mobility, muscle tension, range of motion, and other relevant factors.

From there, recommendations can be tailored to your individual needs.

Upper Back Pain Keep Coming Back?

If discomfort between your shoulder blades is affecting work, sleep, exercise, or daily movement, Murphy Chiropractic and Wellness in Plainfield, IL can help evaluate what may be contributing to the problem.

Schedule an Appointment

Frequently Asked Questions About Upper Back Pain

Why does my upper back hurt between my shoulder blades?

Common musculoskeletal contributors include muscle tension, prolonged sitting, poor posture, repetitive activity, restricted joint movement, and neck or shoulder tension. Persistent pain should be evaluated to determine what is contributing to your symptoms.

Can poor posture cause pain between the shoulder blades?

Yes. Rounded shoulders and forward-head posture can increase the work required from the muscles around the neck and upper back, which may contribute to aching or tightness.

Can sitting at a desk cause upper back pain?

Long periods of sitting can contribute to stiffness and muscular fatigue, particularly when the shoulders round forward or the head remains positioned in front of the body for extended periods.

Can chiropractic care help pain between the shoulder blades?

Chiropractic care may help when the discomfort is related to joint restriction, posture, mobility, or other musculoskeletal factors. An evaluation can help determine whether chiropractic care is appropriate for your symptoms.

Is massage or chiropractic care better for upper back pain?

It depends on what is causing your pain. Massage therapy primarily focuses on muscles and other soft tissues, while chiropractic care focuses more on spinal and joint function. Some patients may benefit from using both as part of a coordinated care plan.

Why does the pain between my shoulder blades keep coming back?

Recurring pain may be related to repeated posture habits, workstation setup, muscle tension, joint restriction, previous injury, or movement patterns that continue to place stress on the same area.

When should I worry about upper back pain?

Persistent or worsening pain should be evaluated. Seek prompt medical care for sudden or severe upper back pain accompanied by chest pain, difficulty breathing, fainting, fever, significant weakness, or other concerning symptoms.

Can neck problems cause pain near the shoulder blades?

The neck, shoulders, and upper back work together, so neck stiffness, posture changes, or muscular tension may contribute to discomfort around the shoulder blades in some people.