Left shoulder blade muscle... stinking, sharp, burning pain

[mightymouse23]

I get this extremely bad knot in my left shoulder blade muscle area....between the blade and my spinal chord area... when i stuff envelopes or cook or fish.. it gets excruciatingly bad.. i know its just one of the muscles.. but why is it ONLY the LEFT side all the time and how can i minimize the pain because it gets to where i cant hold my head up sometimes.  It was knotted so bad the other day, it started to make my neck have a numbing/stinging excruciating feeling going up my spine from the beginning sore spot.. i just dont know how to cure it...

[Cherken]

I just want to thank you for all the great info you give here!! I'm so glad I found this. I read a lot of your posts & now understand much better the pain I've been having just under my left shoulder blade. It also extend up to the left backside of my neck to the base of my skull. Now I suspected it's been caused by sitting/laying on the couch a lot. I have MS & at times all I can do it sit/lay down. I think the key is that I always sit with my left shoulder pressed against the arm of the couch (with a pillow, but still more pressure on the left) & my head turned to the left where the TV is. I also read your posts on muscles shortening & I really think that's what's happened to me. I used the tennis ball on the floor, but against the wall did the trick. I can see it will take some time, but really relieved a great amount of pain! Also going to get back to a few basic exercises/day - esp modified pushups. Thanks again!!!

[breezy101]

Thanks for the information!! I will certainly be talking to my PT about some different exercises I can do. I have actually been giving shoulder and back exercises a bit of a break because I've been getting a lot of pain in my shoulders so I'll speak to him about working the areas you mentioned and see how we go! And you're right, habits are hard to break. My work for the last 7 years required me to spend a fair bit of time leaning forward and looking down so I think I've got myself a little stuck that way :O)

And ddff, I'm neither fat nor weak but you are rude.

[PPNH]

Yes,  I'm so glad you asked. You're on the right tract - good posture is of the upmost importance.

I'm going to suggest you start by focusing on the pectoralis major (chest) muscle and the trapezius (back, shoulder). Because portions of these two muscles oppose each other - they are antagonists - a correct balance between them is essential for good posture and once obtained your shoulders and head will naturally fall into place.

Think in terms that when the muscles in the front of your body are contracted they pull you downward and forward in a stooped, round shouldered position with your head in a forward posture and when the muscles in your back are contracted they pull you up and back (erect).

People with poor posture have tight muscles in the front which in turn over stretches the muscles in the back. To counter this lack of balance you must stretch the tight pectoralis muscles and strengthen the trapezius.

The In door-way stretch exercise is an effective way to release tight pectoralis muscles. Laying face down (prone) on the floor while lifting your head and limbs, either all together or right arm, left leg will strengthen the muscles in your back.

I recommend you hire a trained experienced professional to teach you how to strengthen your back extensors and set you up with an appropriate exercise program at home. Good posture is not only essential in everyday activities but if you attempt to strengthen specific muscle groups incorrectly or you do too much too fast you can injure yourself.

Needless to say, but I have excellent posture and when I pick something up off the floor in front of my clients I ask them if they noticed my posture which of course they always do. I do this because they tell me they learn this in pilates or yoga, etc., but they still do not use correct body mechanics. So, when I demonstrate how to bend correctly I tell them this is a habit that must be developed and that I read that it takes about a month for a habit to take form.

I think it's equally important that you to be fitted for a good support bra. Tight bra straps that cut into your trapezius muscles are always going to cause you pain no matter how straight you're sitting or standing.

Please put every effort into correcting your posture and investing in a good bra as not only will you be pain free but you'll look better and feel more confident. Plus, you'll be stronger.

[breezy101]

Thanks for confirming that for me! Surgery is not something that would be an option for me but both of my Aunties have had it and it really helped them. I have really been concentrating on my posture over the last 2 days and find that this is really helping. I am feeling a bit of pain around the bottom of my neck when I try and keep my head back but it does start to feel good after I've kept it there for a while!! Can you recommend any stretches or exercises that might help?

[PPNH]

Absolutely! Carrying excessive weight on your chest causes a tremendous strain on your shoulder girdle muscles. Rest assured that your problem is more common than you may realize. When I studied to become a masseuse 23 years ago one of the teacher's assistant, a young woman, had breast reduction surgery because the pain she experienced was so constant and severe. I had an elderly client with the same problem and her big regret in life was that she didn't have the surgery when she was younger. She felt like she had suffered needlessly her entire adult life. Breast reduction surgery is an option certainly worth considering.

Good luck!

[breezy101]

This is just amazing to read all of these posts. I've had this pain for years and I've struggled to explain it to anyone because no one else I know gets it. And because they don't get it they don't realise how bad it is! I feel it all through my shoulder and up my neck and get headaches that last for days. It truly ***** and I've often wondered if it's caused because I have large breasts (does anyone else who suffers from this feel that that could be a reason). The only relief I can get is to lay my head all the way back, that seems to relax all the right things. I get my husband to rub the spot but even though it does eventually fix it (temporarily) the massage hurts so much it can make me cry. I'm really going to focus now on my posture and all of the other advice people have given here. So thanks so much to everyone!!