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Patient Questions  /  Pain between the shoulder blades

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What Causes Pain Between My Shoulder Blades?

Most often it comes from strained or stiff muscles and joints in the upper back or neck, after long hours at a desk, looking down at a phone, sleeping awkwardly or lifting. A pinched nerve in the neck can also send pain there. Less often, it comes from the heart, lungs, gallbladder or a major blood vessel, so pain with warning signs needs fast care.

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Common causes

  • Muscle strain or tension in the muscles between and around the shoulder blades.
  • Stiff joints in the upper back or where the ribs meet the spine. These can give a sharp catch with a deep breath or twist.
  • Neck problems. An irritated joint, disc or nerve in the neck often refers pain to the inner edge of the shoulder blade, sometimes with arm symptoms.
  • Staying in one position too long, like a long drive or a day at a computer.

What usually helps

  • Move often. Take short breaks to roll your shoulders, turn your upper body side to side, and gently arch back over the top of your chair.
  • Strengthen the muscles that support your shoulder blades and upper back.
  • Use heat on tight, sore muscles.
  • Check your setup. Raise your screen closer to eye level and keep your phone up rather than in your lap.

This kind of pain usually settles within days to a few weeks.

When to see a doctor

Get medical care right away if you have:

  • Chest pain or pressure, shortness of breath, sweating, nausea, or pain spreading to your jaw or arm: call 911
  • Sudden, severe, tearing pain in the upper back: call 911
  • Pain with fever, cough, or pain that is much worse when you breathe in
  • Pain under the right shoulder blade with belly pain or nausea, especially after eating
  • Upper back pain after a fall, or new pain if you have osteoporosis
  • Numbness or weakness in your arms or legs, or trouble walking

How physical therapy at ARI can help

A physical therapist can check your neck, upper back, ribs and shoulders to find where the pain is coming from. Treatment often combines hands-on care for stiff joints and muscles with exercises to improve upper back movement and strength, plus practical changes to your work and phone habits.

At ARI Physical Therapy in Bakersfield, every visit is one-on-one and in person with a licensed physical therapist, and our clinic director, Deepa Konnur, PT, MPT, OCS, is a board-certified Orthopedic Certified Specialist. We accept most private insurance plans and Medicare, and we have staff who speak Spanish and Hindi.

Read our full guide: Upper back pain →

No referral needed to start. In California, you can see a physical therapist directly for up to 12 visits or 45 days, whichever comes first. Some insurance plans still require a referral for coverage; call us at (661) 282-8584 and we'll help you check.

Related questions

Ready to feel better?

Talk to a licensed physical therapist at ARI, one-on-one. Request an evaluation and we'll get back to you, usually within one business day.

Request an EvaluationCall (661) 282-8584

This page is general information, not a diagnosis. If you have symptoms, a licensed clinician should evaluate you.

Clinically reviewed by Deepa Konnur, PT, MPT, OCS, board-certified Orthopedic Certified Specialist · Reviewed October 2026