Burning Sensation Between the Shoulder Blades: Exercises and Home Rehabilitation Methods

Table of Contents:

1. What distinguishes a burning pain between the shoulder blades?

2. Possible causes of the burning sensation

3. How to recognize whether it’s a muscular, joint, or nerve-related issue?

4. Simple exercises and self-massage at home

5. Use of heat, cold, and warming ointments

6. Everyday prevention

7. When is a medical consultation necessary?

8. Summary

1. What distinguishes a burning pain between the shoulder blades?

A burning sensation in the interscapular region is often described as a "burning line" running along the thoracic spine. It may be accompanied by stiffness or even mild radiating pain toward the front of the chest.

From my experience, patients with a burning back pain often report difficulty taking deep breaths, which results from tension in the intercostal and paraspinal muscles.

2. Possible causes of the burning sensation

• Excessive muscle tension: e.g. in the paraspinal muscles, levator scapulae, or spinal extensors.

• Intercostal nerve irritation: if the nerve becomes slightly irritated, the pain can feel burning or stabbing.

• Thoracic spine overload: prolonged sitting, lack of proper support, or incorrect movement.

• Gastroesophageal reflux: pain behind the sternum or between the shoulder blades can sometimes be mistaken for spinal issues.

3. How to recognize whether it’s a muscular, joint, or nerve-related issue?

• Muscle-related problem: pain usually worsens with pressure and may ease after massage or heating.

• Joint-related problem: noticeable movement restriction in a specific range, e.g. during torso rotation.

• Nerve-related problem: sharp, shooting, or burning pain, sometimes accompanied by numbness in the chest or rib area.

If you're unsure, it's always a good idea to consult a physiotherapist. Through clinical assessment and functional testing, they can help identify the source of the pain.

4. Simple exercises and self-massage at home

1. Chest stretch

   • Stand in a doorway, place your hands on the frame, and gently push your chest forward.

2. Child’s pose (Balasana)

   • Sit on your heels, stretch your arms forward, and lower your chest and shoulders toward the floor.

3. Self-massage with a ball

   • Place a ball between your shoulder blades and a wall, then make circular motions with your torso.

4. Cat stretch

   • In a tabletop position, arch your back up while exhaling, and down while inhaling.

5. Use of heat, cold, and warming ointments

• Heat: such as a warm shower, hot water bottle, or warming ointments (with camphor or capsaicin) can help relax the muscles.

• Cold: ice packs or cold compresses may reduce inflammation, if present (avoid prolonged direct contact of ice with the skin).

It’s worth experimenting to see which provides more relief — every body may respond differently.

6. Everyday prevention

• Conscious breaks from sitting: every 30–40 minutes, stand up, stretch, and move your arms.

• Physical activity: regular walks, swimming, or yoga help strengthen the thoracic region.

• Proper posture: shoulders gently pulled back, chest open.

• Ergonomic workspace: monitor at eye level, lumbar support in place.

7. When is a medical consultation necessary?

• When the pain is intense, persistent, and does not improve despite home remedies.

• If it is accompanied by shortness of breath, chest pain, or radiating pain to the arms.

• When numbness or tingling occurs in the chest or back area.

8. Summary

A burning sensation between the shoulder blades is often associated with muscle tension and thoracic spine overload. In most cases, simple stretching exercises, self-massage, and heat application can help. However, if the pain persists or worsens, it’s advisable to visit a physiotherapist or doctor to rule out more serious causes.

Regular prevention and maintaining proper posture are essential. Our bodies send us signals when something isn’t right — listen to them and take early action to prevent more serious issues in the future.

(This text is for informational purposes only and does not replace medical advice.)