A nagging, sharp pain between your shoulder blades may feel like an annoyance, but if it becomes chronic or impedes your daily activities, it’s time to see a doctor. Often, this pain is caused by muscle strain or a condition that results from overuse of the muscles in the area, but it can also indicate serious problems such as a herniated disc, which requires medical attention.

Most types of shoulder blade pain are temporary and will respond to at-home treatments, such as icing or heat therapy, a well-balanced diet and plenty of rest. In addition, a physical trainer or physiotherapist can teach you exercises that strengthen and stretch the affected muscles to help prevent future pain and injury.

It’s easy to strain muscles between your shoulder blades, especially if you perform certain sports or exercise techniques. Throwing a ball overhead, lifting weights or swimming strokes can all put stress on the muscles in this area. You may feel this type of pain as a knot in the muscle, which can be tender to touch and tight.

To relieve pain and inflammation, apply ice packs to the area for 10 to 20 minutes with a two-hour break in between each treatment. Alternatively, a heating pad or hot water bottle can also help reduce shoulder blade pain by increasing circulation and loosening stiff muscles. If your pain persists, see a specialist at New Jersey’s premier pain management practice for an accurate diagnosis and customized treatment plan to ease your discomfort. upper back shoulder blade pain