Scapula Pain? Top Causes & Simple Relief Exercises Now!

Experiencing pain near the medial border of the scapula can be incredibly frustrating, impacting your daily life and athletic performance. The shoulder blade, also known as the scapula, works in conjunction with the rotator cuff muscles to provide a wide range of motion. Poor posture, specifically forward head posture, often contributes to imbalances that strain the muscles surrounding the scapula. Many individuals find relief through exercises and stretches recommended by physical therapists targeting the muscles attached to the medial border of the scapula.

Image taken from the YouTube channel Allie Foddrill , from the video titled Palpation: Medial Border of Scapula .

Understanding Scapula Pain: Focusing on the Medial Border and Finding Relief

If you’re experiencing pain around your shoulder blade, especially near the inner edge (what doctors call the medial border of the scapula), you’re not alone. This type of pain can be quite bothersome, making everyday activities difficult. Let’s explore the common causes and what you can do to find relief.

What is the Medial Border of the Scapula?

The scapula, or shoulder blade, is a large, flat bone located in your upper back. Imagine it as a triangle; the medial border is the side closest to your spine. This area is a common spot for pain to develop due to its complex network of muscles, tendons, and nerves.

Why is the Medial Border Prone to Pain?

• Muscle Attachments: Several muscles attach to the medial border, including the rhomboids (major and minor) and the serratus anterior (which attaches indirectly). These muscles are crucial for shoulder movement, posture, and scapular stability. Overuse, strain, or injury to these muscles can directly cause pain along the medial border.
• Nerve Entrapment: Nerves that supply the shoulder and arm pass near the medial border. Compression or irritation of these nerves (like the dorsal scapular nerve) can lead to radiating pain and discomfort.
• Poor Posture: Slouching or maintaining a forward head posture can put undue stress on the muscles supporting the scapula, leading to pain, particularly around the medial border.

Top Causes of Scapula Pain Near the Medial Border

Knowing the potential cause of your pain is the first step towards finding effective relief.

Muscular Issues

• Rhomboid Strain/Spasm: This is perhaps the most common cause. Rhomboid muscles help retract (pull back) the scapula and rotate it downwards. Straining these muscles due to repetitive movements, poor posture, or direct trauma can cause sharp or aching pain along the medial border.
• Serratus Anterior Weakness/Dysfunction: While the serratus anterior attaches to the ribs, not directly to the medial border, its weakness can lead to scapular winging (the scapula sticking out). This instability puts extra stress on the rhomboids and other surrounding muscles, leading to pain.
• Trigger Points: Knots, or trigger points, in the muscles surrounding the scapula (like the trapezius, rhomboids, or rotator cuff muscles) can refer pain to the medial border.

Postural Problems

• Forward Head Posture: Constantly tilting your head forward strains the neck and upper back muscles, contributing to pain along the medial border.
• Rounded Shoulders: Similar to forward head posture, rounded shoulders stretch the muscles in the upper back and weaken the muscles in the front of the chest, leading to scapular pain.

Other Potential Causes

• Thoracic Outlet Syndrome (TOS): This condition involves compression of nerves and/or blood vessels in the space between your collarbone and first rib. While the primary symptoms often involve the arm, it can also cause referred pain in the scapular region.
• Cervical Radiculopathy (Pinched Nerve in the Neck): A pinched nerve in the neck can cause pain that radiates down to the shoulder blade area.
• Direct Trauma: A fall or a direct blow to the shoulder blade can cause pain and inflammation along the medial border.
• Underlying Medical Conditions: While less common, pain in this area can be related to conditions like gallbladder disease (referred pain) or tumors. This highlights the importance of consulting a doctor if pain is severe or persistent.

Simple Relief Exercises You Can Try Now

Always consult your doctor or physical therapist before starting any new exercise program, especially if you have underlying medical conditions.

Gentle Stretches

• Rhomboid Stretch:

  1. Sit or stand tall.
  2. Clasp your hands together in front of you, rounding your upper back and dropping your chin towards your chest.
  3. Hold for 20-30 seconds, feeling a gentle stretch between your shoulder blades.

• Corner Pec Stretch:

  1. Stand facing a corner.
  2. Place your forearms on each wall, with your elbows slightly below shoulder height.
  3. Gently lean forward until you feel a stretch in your chest.
  4. Hold for 20-30 seconds.

Strengthening Exercises

• Scapular Squeezes:

  1. Sit or stand tall with good posture.
  2. Gently squeeze your shoulder blades together as if trying to hold a pencil between them.
  3. Hold for 5 seconds, then relax.
  4. Repeat 10-15 times.

• Rows (using Resistance Band or Light Weights):

  1. Sit or stand with your feet shoulder-width apart.
  2. Hold a resistance band (or light weights) in each hand.
  3. Keeping your back straight, pull your elbows back, squeezing your shoulder blades together.
  4. Slowly return to the starting position.
  5. Repeat 10-15 times.

Posture Correction

• Chin Tucks:

  1. Sit or stand tall, looking straight ahead.
  2. Gently tuck your chin towards your chest, as if making a double chin.
  3. Hold for 5 seconds, then relax.
  4. Repeat 10-15 times.

• Wall Angels:

  1. Stand with your back against a wall, feet slightly away from the wall.
  2. Bend your elbows to 90 degrees, with your upper arms and elbows touching the wall.
  3. Slowly slide your arms up the wall, keeping your upper arms and elbows in contact with the wall as much as possible.
  4. Slowly lower your arms back down.
  5. Repeat 10-15 times.

Other Helpful Tips

• Proper Ergonomics: Ensure your workstation is set up correctly to promote good posture. Your computer screen should be at eye level, and your chair should provide adequate back support.
• Regular Breaks: If you work at a desk, take regular breaks to stand up, stretch, and move around. Aim for at least a 5-minute break every hour.
• Heat or Cold Therapy: Applying heat or cold packs to the affected area can help relieve pain and inflammation. Experiment to see which works best for you.
• Over-the-Counter Pain Relievers: Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen can help reduce pain and inflammation. Always follow the instructions on the label and consult your doctor if you have any concerns.

Important Note: If your pain is severe, persistent, or accompanied by other symptoms such as numbness, weakness, or radiating pain down your arm, seek medical attention. A qualified healthcare professional can properly diagnose the cause of your pain and recommend the most appropriate treatment plan.

So there you have it – some insight into scapula pain and exercises that might help! Hopefully, you’re feeling a little more empowered to tackle that discomfort near the medial border of the scapula. Give those exercises a shot, and remember to listen to your body. Take care!