Rhomboid Pain (Shoulder Blade Discomfort)

Summary by Krater

Dr. Marc Surdyka explains why upper back pain between the shoulder blades is rarely caused by the rhomboid muscles, instead often originating from cervical disc or zygapophyseal joint issues, and demonstrates four exercises to help relieve discomfort.

From the video

Answers: Why does my upper back between my shoulder blades hurt and how can I fix it?

• Rhomboid pain causes
• Cervical discography
• Zygapophyseal joint pain
• Radiculopathy symptoms
• Lifestyle modifications for back pain
• Upper back and neck exercises

Exercises

• sideline thoracic rotation · foam roller · 30 to 60 seconds
• half kneeling thoracic rotation · wall · 30 to 60 seconds
• cat cow · mat · 30 to 60 seconds
• child pose cat cow · mat · 30 to 60 seconds
• serratus wall slide · foam roller · 30 to 60 seconds
• dolphin pose · mat · 30 to 60 seconds

What it concludes

• Upper back pain along the medial border of the scapula is rarely caused by a strain or trigger point in the rhomboids.
• Scapular region pain is frequently an initial symptom of cervical radiculopathy originating from the neck.
• Stress, sleep quality, and prolonged inactivity are major modifiable lifestyle factors that contribute to scapular pain.
• Exercises for sensitive nerves should be slow and gentle, prioritizing a long-term plan over immediate relief.