Remedies and exercises for back pain between shoulder blades after sleeping

Correct your posture

You need to have a good posture in order to keep your back healthy and to prevent any problem on your back. Here are some tips for you:

While sitting: Sit up with your back straight and your shoulders back. Make sure that your buttocks touch the back of your chair.

While standing: Just keep your body upright without leaning on any side. Put your weight equally in both legs and do not rest on one side of your leg as this can cause problems on the back.

While lifting something: If you are lifting a heavy object, make sure you have a firm footing.

To pick up any object below your waist, bend your knees and hips still keeping your back straight. Never bend forward at the waist with your knees straight to pick things up as this will make an imbalance in the center of gravity giving you back problems.

Read About Causes of back pain between shoulder blades after sleeping


Although it is not really suggested or recommended, you may take some painkillers if your pain is quite severe and is obstructing you from doing regular work.

You may take ibuprofen or naproxen for the nonsteroidal anti-inflammatory drug which works effectively in reducing pain. Tylenol or acetaminophen is also a good over-the-counter medication for your back pain. But take some suggestions from the doctor before taking any kind of pain killers.

Exercises  for back pain

The pain that is induced by your bad posture and muscle strain can be fixed with exercises. You can stretch your upper back for relieving soreness and also for dulling the ache you are getting on your back.

Here are some common back muscles exercise that will come in handy for you to fix your pain between the shoulders and other back related problems. Remember that this doesn’t work if the cause of pain is not due to posture or strain in the muscles.

Pectoralis Stretch exercises for back pain

This exercise is also known as PEC Stretch and is performed for pectoralis muscles. To perform this stretch, you need to find an open door or a wall corner and stand to keep your hands slightly above the head level.

Now, let the hand rest perfectly on the wall then gently lean forward to stretch pectoralis major muscle.You can hold in this position for around 20 seconds to a minute. Complete 3 repetitions.

Thoracic Extension exercises for back pain

This exercise can be done in various ways.

Generally, people use the chair or a foam roller to complete this exercise.

  • Using chair: Sit on a low back chair in an upright position. Clasp the fingers of your hands behind your head & bring you both elbows towards each other. Now, gradually bend backward over the chair for arching the upper back muscles. You can repeat this for 8 to 10 times.
  • Foam Roller Extensions: Lie down on a foam roller and keep it below the upper back. Now, clasp the both hand behind your head like that on the chair and slowly and gently roll your back over the foam roller. You can perform this 8 to 10 times as well.

Arm Slides exercises for back pain

This is an easy one and you can do this by firmly standing or sitting with your back against the wall. Rest your elbows and wrist against the wall. Now, you may gently slide the both arms upward. Do this by keeping the contact between elbow, wrist, and wall intact. Do this in 2 sets a day for 8 to 10 times.

Scapular squeeze exercises for back pain

Just sit comfortably on a yoga mat by keeping your back erect. Now, keep both of your arms by the side of your body and squeeze your shoulder blades together. Hold it for about 5 to 10 seconds and perform this exercise about 10 times. 2 sets a day will do the job.

Mid-Trap Exercise

On a yoga mat, lie down keeping a pillow below your chest. Now, keep your arms out. Keep it such that your thumbs are pointing at the ceiling. Now, raise both of your arms gradually toward the ceiling which will result in shoulder blades to come together. Just hold this position for some seconds and lower it. Do it 10 times in 2 sets a day for effective results. As this exercise starts getting easy, you may start holding some weights on your hands.

Thoracic stretch

Sit on a firm floor and keep both legs straight in front of you. Keeping your back erect, use the hands to hold both thighs at the midpoint. Now bend forward by curling your neck and head slowly. Hold this for about 10 seconds and repeat it for 4 times.

Quadruped arm & leg raise

Go down on knees and hands to get in position. Keep your spine in a steady position and slowly raise one arm at a time and slowly raise one leg at a time.

When you have finished raising one extremity at a time, you can slowly raise one arm and opposite leg simultaneously. Hold this position for 5 to 8 seconds and do the same with the other side. Remember that you need to have abdominal muscles tight and spine and hip steady. Do his exercise for 8 to 10 times for both sides.

In this way, you can treat your back problem effectively with the exercises that have been listed and briefly described above. Also keeping your posture good helps a lot. You may have realized that this can be caused due to some bizarre and severe diseases or health conditions as well. So, make sure to run some tests under the supervision of your doctor for a detailed knowledge what has happened. And also do not take medicines unless you are suggested so.

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