Ongoing shoulder blade pain - Is there something wrong?
Your one-sided shoulder blade soreness could be due to several factors, including posture, stress, muscle imbalances, or even underlying joint or nerve issues. Here are some possible reasons:
1. Poor Posture
Rounded shoulders & forward head posture → Puts strain on muscles around the shoulder blade (especially trapezius & rhomboids).
Asymmetrical posture → If you always lean to one side or carry a bag on one shoulder, this can lead to muscle overuse on that side.
2. Muscle Imbalances & Overuse
Weak scapular stabilisers → Muscles like the lower traps and serratus anterior might not be supporting the shoulder blade properly.
Overuse from repetitive motions → Activities like using a mouse, carrying a child, or certain sports can overwork one side.
3. Stress & Tension
Emotional or mental stress often leads to tightening of upper traps and levator scapulae. This can cause soreness, especially if you subconsciously hold tension in your shoulders.
4. Rib or Spinal Joint Dysfunction
A rib joint near your shoulder blade could be irritated, causing localized discomfort.
Mild spinal misalignments or stiffness in the thoracic spine can also create compensatory muscle tightness.
5. Nerve-Related Issues
A pinched nerve (e.g., from the neck) can cause referred pain into the shoulder blade.
What to Do?
- Postural Awareness – Avoid slouching, keep screens at eye level.
- Stretch & Strengthen – Strengthen weak muscles (lower traps, serratus anterior) and stretch tight areas (upper traps, chest).
- Massage & Myofascial Release – Trigger point therapy or using a lacrosse ball on sore spots can help.
- Chiropractic & Movement Assessment – A chiropractor (like at Epoch Health!) can assess if spinal or rib dysfunction is contributing.