Can pain between my shoulder blades come from my neck or shoulder?

Yes. Pain between the shoulder blades can be referred from the neck, shoulder joints or even nerves in the upper spine. A physiotherapy assessment looks at all of these areas to identify the true source of your symptoms.

Do I need a new chair or desk to fix my upper back pain?

A well set up chair and desk can help, but your posture, movement habits and muscle strength are usually more important. Often simple adjustments to your workstation, combined with regular movement breaks and specific exercises, are enough to reduce pain significantly.

Upper Back & Shoulder Blade Pain Treatment (Pain Between the Shoulder Blades) in Haddington & East Lothian

Q: Why do I get pain between my shoulder blades when sitting?

Sitting for long periods can overload the muscles and joints in the upper and mid back, especially if your posture is slouched or you do not change position often. Over time this can cause muscle fatigue, stiffness and pain between the shoulder blades.

Q: Can stress really cause upper back pain?

Yes. Many people hold stress and tension in their neck, shoulders and upper back. When you are stressed, muscles can remain tight for long periods, leading to aching, burning or sharp pain between the shoulder blades.

Q: Should I stretch or strengthen my upper back?

Most people benefit from both stretching and strengthening. Mobility exercises help to reduce stiffness in the spine and ribs, while strengthening the postural and shoulder blade muscles improves endurance and helps prevent pain from returning.

(Pain Between the Shoulder Blades / Mid-Back Pain Physiotherapy)

If you’re experiencing sharp, aching or burning pain between your shoulder blades or across the upper back — especially with sitting, desk work, lifting or stress — you’re not alone.
This is one of the most common types of back and posture-related pain, and fortunately, it is very treatable.

At County Physio in Haddington, we specialise in diagnosing and treating upper back and shoulder blade pain using hands-on physiotherapy, movement correction and personalised rehabilitation.

Why Am I Getting Pain Between My Shoulder Blades?

Pain between the shoulder blades (thoracic pain) often develops from a combination of:

posture
muscle tension
stress
poor movement habits
joint stiffness
weak postural muscles
repetitive desk-based tasks

It can affect:

office workers
drivers
people who sit for long periods
gym users
tradespeople
anyone under prolonged stress or tension

Because the upper back connects your neck, ribs and shoulders, many structures can contribute to the pain.

Common Symptoms of Upper Back & Shoulder Blade Pain

You may have upper/mid-back or scapular pain if you experience:

Aching or burning between the shoulder blades
Tightness across the top of the back or lower neck
Pain that increases with sitting or screen time
Sharp pain when turning, twisting or reaching
Pain when lifting or carrying
Tight breathing or pain with deep breaths
“Knots” or trigger points around the shoulder blade
Pain when driving for long periods
A feeling of stiffness or “locking” in the upper back
Tension that builds throughout the day

Symptoms often improve with movement and worsen with static posture.

Main Causes of Upper Back & Shoulder Blade Pain

1. Posture-related muscle fatigue

Sitting or working in one position for long periods can overload the mid-back muscles.

2. Desk-work or laptop use

Forward head posture, rounded shoulders and low-level tension are classic triggers.

3. Rib or thoracic joint stiffness

The joints between your ribs and spine can become stiff, causing sharp or achy pain.

4. Scapular (shoulder blade) mechanics

Weak or poorly coordinated shoulder blade muscles can lead to overload and pain.

5. Stress and tension

Stress commonly causes tightness in the upper back, neck and shoulders.

6. Overuse at the gym

Pulling, rowing, pressing or overhead exercises can overload the scapular region.

7. Referred pain

Pain may also come from the neck, shoulders or even the lower back.

During your assessment, we identify exactly which of these is responsible.

How Physiotherapy Helps Upper Back & Between-the-Shoulder-Blade Pain

Physiotherapy is highly effective because it treats both:

the source of the pain, and
the underlying movement/posture triggers

Here’s how we help:

Is It Serious If I Have Pain Between My Shoulder Blades?

In most cases, no — it’s usually caused by:

postural tension
muscle overload
rib or thoracic stiffness
weak scapular muscles

However, it can also be linked to:

neck issues
shoulder dysfunction
nerve irritation

Your assessment will confirm the exact cause and rule out anything serious.

Who Is This Treatment For?

This service is ideal if you:

Sit at a desk or laptop for long hours
Have recurring upper or mid-back tightness
Get pain during driving or long commutes
Feel tension when stressed or overwhelmed
Notice pain during gym exercises or lifting
Have stiffness between your shoulder blades
Want long-term relief, not temporary fixes

You can book directly — no GP referral needed.

Why Choose County Physio for Upper Back Pain?

Experienced physiotherapists specialising in spinal & postural pain
Hands-on treatment included in every session
Clear explanations and personalised plans
Holistic approach (posture, stress, movement, ergonomics)
Modern clinic in Haddington serving all of East Lothian
Focus on long-term results

FAQ(Frequently Asked Questions)

Why do I get pain between my shoulder blades when sitting?

Because the mid-back muscles fatigue from supporting your posture for too long without movement.

Can stress really cause upper back pain?

Yes — stress often increases tension in the upper back, shoulders and neck.

Should I stretch or strengthen my upper back?

Most people need both. Mobility frees stiffness; strength prevents recurrence.

Can this pain come from my neck or shoulder?

Absolutely — we’ll assess all three regions to find the true cause.

Do I need a new chair or desk?

A good setup helps, but your movement habits matter far more.

Book Your Upper Back & Shoulder Blade Pain Appointment Today

If pain between your shoulder blades is affecting your work, driving or daily life, the right treatment can help you feel better quickly.

Further Reading on Back Pain
Want to learn more about back pain, its causes, and how to manage it? Explore our latest articles: