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Burning Pain Between the Shoulder Blades

(Videos Below)

Burning pain, especially between the shoulder blades, is a hallmark symptom of repetitive stress or chronic overstretching of the area. The discomfort can show up on one side or the other or it can cover the entire area between the scapulae. There are generally three specific causes of this type of pain:

1. Posture that includes shoulders rolled forward and head tilted or pushed forward,
held for a long period of time;

2. Chronically tensed shoulders; and

3. Extreme overwork of the shoulder blade muscle groups.

What causes these patterns? Most often it comes from computer Climber or other desk work but sustained and often-repeated physical exertion such as weight lifting or rock climbing can also trigger this problem.

The burning pain can also feel like the layer of tissue just below your skin is ripping (not pleasant), and while it may feel like fire, there is no reason to be afraid of it. There are things you can do to help yourself! The first line of defense is always self-care. In this situation, you may feel inclined to stretch your upper back, pull your arms in front of you, etc. in order to lengthen the tissues between your shoulder blades. However, this is exactly the opposite of what you want to be doing!

Because this type of pain most often results from chronic overstretching of the muscles (which then results in decreased blood flow to the area, decreased contractability of the muscles, and muscle and fascial tissue getting stuck together), you want to do the opposite of stretching - you want to contract and strengthen the muscles between your shoulder blades.

How do you do this? At first, it can be a bit difficult to train your body to do because these muscles will most likely be very weak and hard to move, but these are very simple exercises and worth every minute. You should start feeling results within a week or two - and if you don't, it's probably time to call your bodyworker.

When you're done watching these strengthening videos, be sure to watch the shoulder self-care video!

Shoulder Exercises to Decrease Pain and Tension

Shouler Blade Roll Shoulder Blade Squeeze