upper back shoulder blade pain is less common than neck or lower back pain because the spine in this area does not bend as much as the upper and lower sections. Still, this kind of back pain can develop and get worse over time. The pain can be due to an injury or a condition that causes muscle strain or inflammation. Often, the most effective treatment is to rest, use a heat or cold compress, stretch and do strengthening exercises.

Infections of the spinal discs, bones or nerves may cause pain in this area. These infections may be the result of a bacterial, viral or fungal infection. They may also be caused by surgery or a traumatic event such as a fall or car accident. Some spinal infections can be a result of cancer that spreads to the spinal cord.

Muscle knots or tender spots can form under the shoulder blades, limiting movement and causing discomfort. These knots can be the result of an overuse injury or a muscle spasm. It is also possible that they are a symptom of a chronic health condition such as fibromyalgia, multiple sclerosis or Parkinson’s disease.

Good posture, strength training to strengthen the muscles in the shoulder and back and avoiding heavy lifting can help prevent pain between the shoulders. In addition, incorporating regular stretching and massage into your routine can ease discomfort. A professional physical trainer can provide a program that is tailored to your needs and that will also include back supports that reinforce good posture to alleviate stress on the muscles. Strengthening exercises should be done two or three times a week with only one or two day pauses and stretching should be performed daily.