In this article, you will find out everything you need to know about scapula pain and the most effective ways to treat it, including an advanced treatment called Prolotherapy.
Scapula Pain
Your scapula is a large, flat triangular bone present on the back of the shoulders (upper back), supported by a complex system of muscles. These muscles work in synergy to move and rotate the shoulder joint. Injury, trauma, or an underlying disorder disrupting muscle cohesion can lead to scapular pain at rest or during motion.
Abnormal motion or positioning can make shoulder and arm movement difficult, especially during overhead activities. Shoulder vulnerability increases if the normal ball-and-socket alignment is not maintained [1].
Injury-related scapular pain usually resolves within a few days, but persistent pain in the shoulder blades may indicate a more serious condition.
Table of Contents
Anatomy Of The Scapula
The humerus (upper arm) and scapula form a ball-and-socket joint. The humerus is the ball, and the scapula’s acromion forms the socket. Muscles and ligaments connect the scapula to the body, and the acromion process attaches to the lateral clavicle via the acromioclavicular joint [2]. Proper scapular movement ensures normal shoulder alignment
What Are The Causes Of Scapula Pain?
Scapula pain is dull, aching, or sharp, often spreading across the upper back and shoulder. Pain may also occur near the spine and limit arm/back movements, interfering with daily life.
- Shoulder joint or bone injuries
- Carrying bags with shoulder straps
- Repetitive arm movements: racquet sports, throwing, swimming
- Poor posture or altered shoulder biomechanics
- Trauma from falls or accidental hits
- Muscle strain during sleep
- Cervical spine dysfunction or other body injuries [3]
Common Causes Of Referred Pain In The Scapula
- Nerve compression
- Shingles
- Fibromyalgia
- Scoliosis
- Cervical/Thoracic disc herniation
- Spinal stenosis
- Rotator cuff tears
- Shoulder impingement
- Cancers spreading to bones
- Osteoarthritis
- AC joint dislocations
- Shoulder instability
- Scapulothoracic bursitis (snapping scapula syndrome)
- Heart attack (especially in women)
- Pulmonary embolism
- Winged scapula
Symptoms Associated With Scapula Pain
- Upper back tightness and deep aching
- Drooped posture on the affected side
- Scapular dyskinesia
- Restricted shoulder movement
- Fatigue during overhead activities
- Tenderness around the scapula
How Is Scapula Pain Diagnosed?
Physical examination and patient history are critical. Life-threatening conditions require urgent attention if symptoms include:
- Irregular heartbeat
- Loss of consciousness or vision
- Sudden difficulty speaking
- Coughing blood
- Chest pain, shortness of breath, excessive sweating
- Leg swelling, light-headedness, paralysis
Treatment Options For Scapula Pain
Prolotherapy
Prolotherapy treats the root cause of scapula pain, promoting collagen production and tissue repair for lasting relief.
Medications
NSAIDs (e.g., ibuprofen) relieve pain temporarily but are not a long-term solution.
Surgery
Reserved for injuries unresponsive to conservative treatment. Tendons repaired and scar tissue removed.
Therapy
- Physical Therapy: Exercises to improve motion and reduce pain, effective for levator scapulae syndrome.
- Massage Therapy: Relaxes muscles between shoulder blades and alleviates pain.
Home Remedies
Stretching
Improves circulation and mobility [4]:
- Cross one arm over the body
- Pull the elbow of the stretched arm toward chest with the other hand
- Hold for 10-15 minutes
Hot or Cold Therapy
Apply compresses for 15 minutes every 4-5 hours to relieve pain.
Diet
Eat fruits, vegetables, and omega-3 rich foods (salmon, tuna) to reduce inflammation.
Exercise
Strengthens back muscles. Situps, pushups, pullups help rotator cuff and shoulder rehabilitation.
The Bottom Line
Scapula pain can interfere with daily activities. Mild cases respond to NSAIDs, physical therapy, and home remedies. Severe cases may require surgery. Preventive measures like posture correction, diet, and regular movement accelerate recovery.
Frequently Asked Questions
What causes scapula to hurt?
Muscle weakness, imbalance, detachment, or nearby muscle/nerve issues. Causes include musculoskeletal disorders, nerve injuries, muscle strain, or bone damage.
What does scapula pain feel like?
Aching or soreness along the upper/inner scapula, arm weakness, fatigue during overhead use.
How do you stretch your scapula?
- Relax shoulders and body
- Raise one arm to shoulder height across the trunk
- Gently pull arm toward you with opposite hand
- Hold 6-8 seconds, repeat 4-6 times
Can a torn rotator cuff cause shoulder blade pain?
Yes, rotator cuff tears or other nearby injuries can cause scapula pain or snapping scapula syndrome.
How do you relieve scapular pain?
- Rest and relax shoulders
- Massage upper back/scapula
- Hot/cold therapy
- Over-the-counter medications
How should I sleep with shoulder blade pain?
Sleep on your back with a pillow between shoulder blades to relieve pressure.
Case Studies
Case Study 1: Office Worker with Chronic Scapula Pain
A 35-year-old office worker experienced upper back and shoulder blade pain due to poor posture. After 8 weeks of physical therapy, posture correction, and prolotherapy, pain decreased significantly.
Case Study 2: Athlete with Levator Scapulae Syndrome
A 28-year-old swimmer had sharp scapular pain limiting overhead movement. Targeted exercises, massage, and prolotherapy reduced pain in 6 weeks, improving performance.
Contact ProHealth Clinic Today for Your FREE 15-Minute Discovery Call
Don’t let scapula pain control your life any longer. Join the thousands of patients who have found lasting relief through prolotherapy at ProHealth Clinic.
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Email: info@prohealthclinic.co.uk
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Author Bio
Having performed over 10,000 procedures, Mr Eaton is one of the UK’s leading practitioners in the field of treating scapula pain, with patients travelling from across the UK, Europe, and the Middle East.
With over 12 years of clinical experience, Oliver is dedicated to helping patients understand their symptoms associated with scapula pain and providing effective treatment options to alleviate them.
He qualified in Prolozone Therapy and Prolotherapy in America with the American Academy of Ozonotherapy. He continued further qualifications at the Royal Society of Medicine, Charing Cross Hospital in London, Keele University’s Anatomy & Surgical Training Centre, and Heidelberg University in Germany.
Over the years he has treated elite athletes, including Olympic and Commonwealth medallists.
LinkedIn profile: https://www.linkedin.com/in/oliver-eaton-4338225b/
References
- Kibler BW, Sciascia A, Wilkes T. Scapular Dyskinesis and Its Relation to Shoulder Injury. JAAOS 2012;20.
- Miniato MA, Mudreac A, Borger J. Anatomy, Thorax, Scapula. StatPearls 2021. https://www.ncbi.nlm.nih.gov/books/NBK538319/
- Lollino N, Brunocilla PR, Poglio F, Vannini E, Lollino S, Lancia M. Non-orthopaedic causes of shoulder pain. Musculoskelet Surg 2012;96:63–8. https://doi.org/10.1007/s12306-012-0192-5
- Page P. Current concepts in muscle stretching. Int J Sports Phys Ther 2012;7:109–19. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/
- Warth RJ, Spiegl UJ, Millett PJ. Scapulothoracic bursitis and snapping scapula syndrome. Am J Sports Med 2015;43(1):236–245. https://doi.org/10.1177/0363546514526373
- Suh BK, You KH, Park MS. Can axial pain determine surgical level in multilevel cervical radiculopathy?. J Orthop Surg (Hong Kong) 2017;25(1):2309499016684091. doi:10.1177/2309499016684091.
- Stapley S, Sharp D, Hamilton W. Negative chest X-rays in primary care lung cancer patients. Br J Gen Pract. 2006;56(529):570-3.
- Lee SG, et al. Winged scapula caused by rhomboideus and trapezius rupture from repetitive minor trauma: A case report. J Korean Med Sci 2006;21(3):581-4.