The Dull Ache Between Your Shoulder Blades—What’s Causing It and How to Fix It

Do you ever feel a persistent, dull ache right between your shoulder blades—right around where your bra strap sits (for women obviously) ? If so, you’re not alone. This discomfort is a common complaint, particularly among those who spend a lot of time at a desk, in front of a screen, or even lifting weights with improper posture. But what exactly is causing it?

Signs and Symptoms

A dull, nagging ache between the shoulder blades
Feeling of tightness in the upper back
Stiffness in the shoulders and neck
A tendency to hunch forward or round the shoulders
Discomfort that worsens after long periods of sitting or poor posture

The Root Cause: Upper Cross Syndrome

One of the most common reasons for this type of pain is a muscular imbalance known as Upper Cross Syndrome (UCS). This occurs when the muscles in the front of your body—such as the chest and upper traps—become tight, while the muscles in your upper back—like the lower traps and deep neck flexors—become weak and overstretched.

This imbalance leads to poor posture, locking the upper back into a long and strained position. Over time, this creates tension, restricts movement, and ultimately causes discomfort and pain.

Common Causes

Poor posture – Sitting hunched over a desk or looking down at a phone for long periods.
Weak upper back muscles – Lack of strength in the rhomboids, mid traps, and lower traps.
Tight chest muscles – Shortened pectoral muscles pulling the shoulders forward.
Overuse injuries – Repetitive movements (such as lifting weights with poor form or excessive overhead work) can exacerbate the problem.

How to Fix It

If this sounds familiar, don’t worry—there are simple ways to relieve this pain and prevent it from returning.

Stretch Your Chest – Open up tight pec muscles with doorway stretches or foam rolling.
Strengthen Your Upper Back – Focus on exercises that activate the lower traps, rhomboids, and rear delts, such as face pulls, band pull-aparts, and scapular retractions.
Correct Your Posture – Be mindful of how you sit, stand, and move throughout the day. Engage your core and pull your shoulders back slightly to counteract the forward slump.
Get a Sports Massage – Regular deep tissue work can help relieve tension, improve circulation, and restore balance to your muscles.

Need Help?

If you’re struggling with that dull ache and want a hands-on approach to relief, I can help. Whether it’s through targeted massage therapy or guiding you with corrective exercises, we’ll get your posture and movement back on track.

Book your session today and start feeling better!