Experiencing pain between your shoulder blades can be frustrating, exhausting and disruptive — whether it affects your sleep, your work or your ability to stay active. Many people in Brighton and Hove search for answers to this type of upper back pain every day, and it’s one of the most common complaints we see at Sundial Clinics. Pain between the shoulder blades (sometimes called interscapular pain) can range from a dull ache to a sharp, stabbing sensation, and it often spreads into the neck, shoulders or arms. Understanding the underlying causes is the first step towards finding relief. In this article, expert chiropractor Matthew Bennett explains the top 5 reasons for shoulder blade pain — and how chiropractic and physiotherapy treatments can help you recover.
Understanding Pain Between the Shoulder Blades: Top 5 Causes of Shoulder Blade Pain
1. Muscle Strain and Overuse Injuries
Why it occurs: the most common cause of pain between your shoulder blades comes from strained muscles in your upper back. The main muscles affected are:
- Rhomboids – small muscles that pull your shoulder blades together
- Middle trapezius – the middle part of the large diamond-shaped muscle across your upper back
- Levator scapulae – muscles that lift your shoulder blades
These muscles work constantly to maintain your posture and help your shoulder blades move properly. Modern lifestyle factors, particularly spending long hours hunched over computers and looking down at smartphones, place excessive strain on these muscles. Recent research published in 2024 has highlighted the increasing number of people suffering from upper back pain due to prolonged use of devices, with studies showing a direct link between screen time and poor posture leading to pain between the shoulder blades.
How chiropractic treatment helps: at Sundial Clinics in Brighton, our chiropractors typically use hands-on treatments such as spinal adjustments to address tight joints and muscle release procedures. These manual therapy techniques help restore normal movement and improve muscle function, reducing inflammation and improving blood flow to the painful areas. Our physiotherapists often complement this approach with targeted stretching programmes and progressive strengthening exercises that help maintain the improvements achieved through chiropractic care. Additionally, both professions work together to provide comprehensive advice on improving your posture and setting up your workspace properly to prevent the pain from returning.
2. Mid-Back Joint Problems (Thoracic Spine Dysfunction)
Why it occurs: problems in your mid-back (the thoracic spine – the part of your spine where your ribs attach) frequently cause pain that you feel between your shoulder blades. When the joints in your mid-back become stiff and don’t move properly, especially when you try to twist or rotate, it forces the muscles around your shoulder blades to work much harder to compensate. Poor posture, sitting for long periods and natural age-related changes all contribute to this stiffness. Research shows that when the joints in your mid-back don’t move properly, they often cause pain that spreads to the area between your shoulder blades, with stiffness when rotating being a key indicator of this problem.
How chiropractic treatment helps: here at Sundial Clinics, our chiropractors focus on getting your back joints moving properly again through targeted hands-on treatments. By improving how your mid-back functions, we can effectively reduce pain and inflammation between your shoulder blades. Treatment typically includes gentle joint movements, adjustments, often using an Impulse iQ® Adjusting Instrument, which delivers precise, computer-controlled mechanical impulses to a specific joint or spinal segment, using built-in sensors to measure the body’s response in real time and automatically adjusting the force and frequency for a safe, targeted correction. You’ll also be given specific exercises designed to improve flexibility and strength in your mid-back.
3. Pinched Nerves in the Neck (Cervical Radiculopathy)
Why it occurs: when nerves in your neck become compressed or irritated, they can cause pain that you feel in your shoulder blade area rather than where the actual problem is. This commonly happens due to a ‘slipped disc’ (discs don’t really slip but the soft inner part of a spinal disc can bulge through its outer layer and press on nearby nerves). Other causes of nerve compression might be arthritis, or instability in your neck joints. The pattern of pain varies depending on which nerve is being pinched. Recent studies have shown that pinched nerves in the neck can definitely cause shoulder blade pain, with the location and type of pain relating to which specific nerve is affected. Pain around, above, or between the shoulder blades can come directly from the compressed nerve.
How chiropractic treatment helps: our chiropractors at Sundial Clinics Brighton use gentle neck movements and specific exercises to reduce pressure on the pinched nerve. Treatment may include gentle stretching of the neck, adjustments around the neck and shoulder area, and corrective exercises to improve neck stability. Working in collaboration, our physiotherapists excel at providing specialised nerve mobilisation techniques and progressive strengthening programmes that help restore optimal nerve function and prevent recurrence. Together, we provide comprehensive advice on changes to your daily activities to prevent making the condition worse.
4. Trapped Nerve in the Shoulder Blade Area (Dorsal Scapular Nerve Entrapment)
Why it occurs: there’s a specific nerve called the dorsal scapular nerve that controls some of the muscles around your shoulder blades. This nerve can become trapped as it passes through or around a muscle called the scalenus medius in your neck. This trapping often happens during overhead activities (like painting a ceiling or playing tennis) or due to muscle imbalances between your neck and shoulder muscles. Research has identified that this trapped nerve is frequently an underlying cause of pain between the shoulder blades. The nerve can get trapped in the neck muscle or stretched during overhead movements, which irritates the nerve and causes pain.
How chiropractic treatment helps: here at Sundial Clinics Brighton, treatment focuses on releasing tension in the neck muscles that may be trapping the nerve through hands-on therapy techniques. Our chiropractors may use specific techniques to help the nerve move freely again, combined with muscle work and corrective exercises to restore normal nerve function. Our physiotherapists bring particular expertise in movement analysis and can identify faulty movement patterns that contribute to nerve entrapment, providing detailed retraining programmes. Education about proper movement patterns during overhead activities is also important for preventing the problem from returning, and both our chiropractors and physiotherapists work together to ensure you have the tools to maintain your recovery.
5. Muscle Knots and Trigger Points (Myofascial Pain Syndrome)
Why it occurs. This condition involves the development of extremely tight spots (called trigger points or muscle knots) in the muscles between your shoulder blades. These knots can develop due to repetitive movements, poor posture, emotional stress, or following an injury. The pain is often described as a constant, deep aching sensation, and pressing on these knots can be quite painful.
Studies have shown that these muscle knots in the area between shoulder blades are particularly common in people who work at desks and those experiencing high levels of stress.
How Sundial’s combined approach to treatment can help. Research has shown that treatment for shoulder pain caused by muscle knots using pressure techniques has proven effective in releasing these tight spots. At Sundial, your chiropractor or physio may suggest that a massage is a great way to complement their treatments. Our massage therapists can help relieve trigger points and myofascial pain syndrome by applying targeted pressure to tight muscle knots, improving blood flow and reducing muscle tension. Techniques such as deep tissue massage, trigger point release and myofascial release can ease pain, restore normal movement and prevent recurring muscle tightness.
Our physiotherapists complement this approach with detailed biomechanical assessments to identify why these trigger points develop in the first place, often providing sophisticated movement re-education and ergonomic training. A comprehensive approach that addresses both the physical problems and lifestyle factors contributing to knot formation is essential, and our multidisciplinary team ensures all aspects are covered.
When to Seek Help from Sundial Clinics Brighton
If you’re experiencing ongoing pain between your shoulder blades that lasts more than a few days, interferes with your daily activities or comes with numbness, tingling or weakness in your arms, it’s important to seek professional help. Studies have found that chiropractic treatment can help relieve shoulder pain and other symptoms of shoulder conditions, with hands-on treatments showing effectiveness for adults with new shoulder pain. At Sundial Clinics Brighton, our integrated approach combining the expertise of chiropractic, physiotherapy and massage therapy means you receive the most comprehensive care available in the city.
Evidence-Based Treatment Approach at Sundial Clinics Brighton
Modern healthcare takes a multidisciplinary, research-based approach to treating pain between the shoulder blades. Recent research published in 2024 emphasises spinal manipulation (chiropractic adjustments) as a recommended treatment for muscle and joint pain, supporting the effectiveness of chiropractic care for these conditions. Simultaneously, physiotherapy research demonstrates the crucial role of exercise therapy and movement re-education in preventing recurrence and maintaining long-term recovery.
At Sundial Clinics Brighton, our chiropractors and physiotherapists work as an integrated team to provide this evidence-based care. Your treatment team will conduct a thorough examination to identify the specific cause of your pain and develop a comprehensive treatment plan tailored to you. This collaborative approach may include:
- Hands-on chiropractic therapy and gentle joint movements
- Physiotherapy-led movement analysis and correction
- Muscle and soft tissue techniques from both disciplines
- Progressive corrective exercises and rehabilitation programmes
- Posture education and ergonomic assessments
- Workspace setup advice and lifestyle modifications
The Sundial Clinics Brighton Advantage
What sets Sundial Clinics Brighton apart is our unique collaborative approach. While chiropractors excel at identifying and treating joint restrictions and providing immediate pain relief through manual therapy, physiotherapists bring complementary expertise in movement analysis, exercise prescription and long-term rehabilitation strategies. This partnership means:
- Faster recovery: mmediate chiropractic intervention combined with progressive physiotherapy rehabilitation
- Better outcomes: addressing both the symptoms and underlying movement patterns that contribute to your pain
- Longer-lasting results: comprehensive prevention strategies that reduce the likelihood of recurrence
- Personalised care: treatment plans that consider your lifestyle, work demands, and personal goals
Located in the heart of Brighton, our clinic serves residents in Brighton and Hove who are seeking the highest standard of musculoskeletal care.
Prevention and Self-Care
While professional treatment at Sundial Clinics Brighton is often necessary for optimal recovery, there are steps you can take to prevent pain between your shoulder blades.
- Maintain good posture, especially when working at a computer
- Take regular breaks from sitting for long periods
- Strengthen your upper back and neck muscles
- Improve how your workspace is set up
- Manage stress levels effectively
- Stay active with regular exercise
Conclusion
Pain between the shoulder blades can develop for many reasons — from muscle strain and poor posture to trapped nerves or stiff spinal joints. The good news is that effective treatment is available. At Sundial Clinics Brighton, our chiropractors and physiotherapists work together to provide personalised care that not only eases shoulder blade and upper back pain but also tackles the root cause to prevent it from coming back.
If you’re struggling with ongoing shoulder blade pain in Brighton or Hove area, don’t let it interfere with your daily life. Book an appointment with Sundial Clinics today and start your journey to lasting relief with Brighton’s leading chiropractic and physiotherapy team.
About Matthew Bennett, Chiropractor Brighton
Matthew Bennett is the founder and principal chiropractor at Sundial Clinics Brighton, established in 1991. With over 35 years of clinical experience, Matthew qualified from the Anglo-European College of Chiropractic in 1987 and served as President of the British Chiropractic Association for four years. As a Fellow of the Royal College of Chiropractors and former team chiropractor for Brighton and Hove Albion FC and the British Alpine Ski Team, Matthew combines evidence-based chiropractic treatment with sports performance expertise. His authority in musculoskeletal health has been recognised through national media appearances, expert witness roles and contributions to professional publications. Matthew’s commitment to clinical excellence ensures patients receive the most effective chiropractic care in Brighton.
Frequently Asked Questions: Pain Between the Shoulder Blades – Brighton Chiropractic Care
What causes pain between the shoulder blades?
A: Pain between the shoulder blades can be caused by muscle strain, poor posture, thoracic spine stiffness, pinched nerves in the neck, or muscle knots. Identifying the root cause is important for long-term relief, which is why many people in Brighton visit chiropractors and physiotherapists for expert diagnosis and treatment.
Can a chiropractor help with shoulder blade pain?
A: Yes. Chiropractic treatment can relieve pain between the shoulder blades by improving joint movement, reducing muscle tension, and addressing trapped nerves. At Sundial Clinics Brighton, our chiropractors use hands-on techniques and work alongside physiotherapists to provide lasting relief and prevent recurrence.
Should I see a chiropractor or a physiotherapist for pain between my shoulder blades?
A: Both chiropractors and physiotherapists can help. Chiropractors focus on spinal alignment, joint mobility, and pain relief, while physiotherapists provide corrective exercises and rehabilitation. At Sundial Clinics Brighton, we combine both approaches for faster recovery and long-term results.
When should I seek professional help for shoulder blade pain?
A: If your shoulder blade pain lasts more than a few days, interferes with daily activities, or is accompanied by numbness, tingling, or weakness in the arms, it’s important to seek professional care. Early treatment from a chiropractor or physiotherapist in Brighton can prevent the condition from worsening.
Can poor posture cause pain between the shoulder blades?
A: Yes. Spending long hours hunched over a computer or looking down at a phone is one of the most common causes of pain between the shoulder blades. Chiropractors and physiotherapists can treat posture-related pain and provide advice on improving your workstation setup.
How do I relieve pain between my shoulder blades at home?
A: You can ease mild pain by stretching, applying heat, improving your posture, and taking regular breaks from sitting. However, if the pain persists, seeing a Brighton chiropractor or physiotherapist is recommended to address the underlying cause and prevent recurrence.