Consultation Day Success, Keeping Cool & Welcoming Jordan
It’s been another great week in the clinic! A massive well done to Chris and Lexi for hosting our Free Consultation Day in Addlestone yesterday. It was a fantastic success, with over 20 people coming along to have their aches and pains checked out. It’s always great to help people take that first step towards feeling better.
If you’ve been struggling with back pain, knee pain, hip pain, or any other niggles that just aren’t going away, keep an eye out for our next consultation day. We’ll let you know as soon as the next dates are released.
I hope you’ve all managed to cope with the heat this week. It’s certainly been a warm one! Thankfully, it looks like temperatures are cooling down a little today, which should make for a much better night’s sleep. Hopefully you’ve managed to stay hydrated and still get out and enjoy a bit of the sunshine.
As I’m writing this, we’ve just headed off to watch England take on Panama. Fingers crossed for a stronger performance than against Ghana so we can top the group and head confidently into the knockout stages. It’s always exciting when there’s a major tournament on and everyone gets behind the team.
We’re also really excited to welcome Jordan to the team next week. Jordan joins us as our new massage therapist, bringing a strong rugby background along with excellent experience in sports rehabilitation and massage therapy. He has some fantastic techniques that we’re really looking forward to introducing to our clients.
Keep an eye on your inbox and our social media over the next week, as we’ll be introducing Jordan properly and launching a special welcome offer.
Have a fantastic week, enjoy the cooler weather, and we’ll see you in clinic soon.
Have you ever felt a nagging ache between your shoulder blades that seems to appear out of nowhere? Maybe it starts after a long day at the computer, a tough workout or even after scrolling through your phone for hours. You stretch, roll your shoulders and hope it disappears but somehow it keeps coming back.
If this sounds familiar, you may be dealing with rhomboid pain.
The good news is that rhomboid pain is incredibly common and in most cases, it responds well to the right combination of movement, posture correction and targeted treatment. As a chiropractor, I regularly see patients who are surprised to learn that the discomfort between their shoulder blades isn’t always caused by the muscle itself. Often, there’s a bigger picture involved.
Let’s take a closer look at what rhomboid pain is, why it happens and what you can do about it.
What Are the Rhomboid Muscles?
The rhomboid muscles are a pair of muscles located in your upper back between your spine and shoulder blades.
Their primary jobs are to:
- Pull your shoulder blades back toward your spine
- Help maintain good posture
- Stabilize the shoulders during movement
- Assist with lifting, pulling and reaching activities
Think of the rhomboids as the “posture muscles” of your upper back. When they’re working well, they help keep your shoulders aligned and your chest open. When they become strained or overloaded, pain and stiffness can quickly develop.
What Does Rhomboid Pain Feel Like?
Rhomboid pain can feel different from person to person but common symptoms include:
- A dull ache between the shoulder blades
- Sharp pain when moving the arm or shoulder
- Muscle tightness or knots in the upper back
- Pain that worsens after sitting for long periods
- Discomfort when taking a deep breath
- Tenderness when pressing on the area
Many patients describe it as feeling like they “need someone to dig their elbow into it.”
Others say it feels like a knot they simply can’t stretch out.
Why Does Rhomboid Pain Happen?
1. Poor Posture
This is by far one of the most common causes.
Modern life encourages us to spend hours:
- Looking down at phones
- Working on laptops
- Driving
- Sitting at desks
When your head drifts forward and your shoulders round, the rhomboid muscles are forced to work overtime to support your upper body.
Imagine holding a shopping bag at arm’s length all day. Eventually your arm gets tired. The same thing happens to your rhomboids when your posture isn’t ideal.
2. Muscle Strain
Sometimes the cause is more obvious.
Activities such as:
- Lifting heavy objects
- Pulling movements at the gym
- Repetitive overhead work
- Carrying heavy bags
can overload the rhomboids and lead to irritation or strain.
3. Shoulder or Neck Problems
The body rarely works in isolation.
In many cases, rhomboid pain develops because of issues elsewhere, particularly the neck or shoulder joints. This is something we commonly see in clinic. Similar to how protective muscle spasms occur around the spine when underlying structures become irritated, the rhomboids can tighten to guard nearby joints and tissues.
4. Stress and Tension
Ever notice your shoulders creeping toward your ears during a stressful day?
Emotional stress often leads to increased muscle tension around the neck, shoulders and upper back. Over time, this can create persistent rhomboid discomfort.
Could It Be Something Other Than Rhomboid Pain?
While rhomboid pain is often muscular, pain between the shoulder blades can sometimes originate from:
- Cervical (neck) disc irritation
- Shoulder joint dysfunction
- Rib joint problems
- Thoracic spine stiffness
- Nerve irritation
For example, forward head posture can increase stress on the neck and surrounding muscles, contributing to upper back pain patterns that mimic rhomboid strains.
If symptoms are severe, persistent, or accompanied by numbness, tingling, weakness, chest pain or breathing difficulties, it is important to seek professional evaluation.
I Think I Have Rhomboid Pain, “What Should I Do?”
The first step is not to panic.
Most cases improve with conservative care and some simple changes to daily habits.
Try these strategies:
Keep Moving
Gentle movement helps improve circulation and prevents stiffness from building up.
Short walks throughout the day can make a significant difference.
Improve Your Workspace
Ask yourself:
- Is your monitor at eye level?
- Are your shoulders relaxed?
- Are you slouching forward?
Small ergonomic improvements often produce big results.
Take Regular Stretch Breaks
Set a timer every 30-60 minutes to:
- Stand up
- Roll your shoulders
- Stretch your chest
- Walk around
Use Ice or Heat Appropriately
For recent strains, ice may help calm irritation.
For chronic tightness, gentle heat may improve comfort and mobility.
Simple Exercises for Rhomboid Pain
Shoulder Blade Squeezes
- Sit or stand tall.
- Gently squeeze your shoulder blades together.
- Hold for 5 seconds.
- Repeat 10-15 times.
Doorway Chest Stretch
- Place your forearms against a doorway.
- Step forward gently.
- Feel a stretch across the chest.
- Hold for 30 seconds.
This helps counteract rounded shoulder posture.
Cat-Camel Movement
This gentle mobility exercise can improve movement throughout the spine and reduce tension in the upper back. Similar spinal mobility exercises are commonly recommended to ease muscle tension and stiffness.
How Can Chiropractic Care Help?
When patients come into our clinic with rhomboid pain, we look beyond the painful area itself.
A thorough assessment helps determine whether the problem is related to:
- Posture
- Spinal joint restriction
- Shoulder mechanics
- Muscle imbalance
- Lifestyle habits
Depending on the findings, treatment may include:
- Chiropractic adjustments
- Soft tissue therapy
- Sports rehabilitation exercises
- Postural correction strategies
- Mobility and strengthening programs
The goal isn’t simply to reduce pain temporarily but to address the factors contributing to the problem in the first place.
Preventing Rhomboid Pain
Prevention often comes down to consistency.
Some simple habits include:
- Strengthening your upper back
- Taking movement breaks during work
- Improving workstation ergonomics
- Managing stress
- Maintaining good posture
- Staying physically active
Think of your posture like brushing your teeth. Small daily actions are usually more effective than occasional big efforts.
Frequently Asked Questions
How long does rhomboid pain last?
Mild cases may improve within a few days to a couple of weeks. More persistent cases can take longer depending on the underlying cause.
Can rhomboid pain cause breathing discomfort?
Sometimes, because the muscles attach around the rib cage, deep breaths can occasionally aggravate symptoms. However, breathing difficulties should always be properly assessed by a healthcare professional.
Is rhomboid pain serious?
Most cases are not serious and respond well to conservative treatment. However, persistent pain, neurological symptoms or unexplained symptoms should be evaluated.
Should I keep exercising?
In most cases, yes! However, modify activities if they significantly increase symptoms. Gentle movement is often beneficial.
Final Thoughts
Rhomboid pain can be frustrating because it often sits in that awkward spot between your shoulder blades that feels impossible to stretch or massage away. Fortunately, it is usually a sign that your body is asking for better movement, improved posture or attention to an underlying issue.
If you’ve been struggling with persistent pain between your shoulder blades, don’t ignore it and hope it disappears. The sooner you understand what’s driving the problem, the sooner you can start moving more comfortably again.
If you’d like to learn more about what’s causing your rhomboid pain and what treatment options may be appropriate for you, book a discovery visit with our clinic. We’d be happy to help you get back to doing the things you enjoy.
References
- American Academy of Orthopaedic Surgeons. (2024). Muscle strains. https://orthoinfo.aaos.org
- Cleveland Clinic. (2024). Rhomboid muscle pain: Causes, symptoms, and treatment. Cleveland Clinic Health Library.
- National Institute of Neurological Disorders and Stroke. (2024). Back pain fact sheet. U.S. Department of Health and Human Services.
- Page, P., Frank, C. C., & Lardner, R. (2010). Assessment and treatment of muscle imbalance: The Janda approach. Human Kinetics.
- Walker, B. F. (2012). The prevalence of low back pain: A systematic review of the literature. Journal of Spinal Disorders & Techniques, 25(5), E165–E179.
