I would rather start with: what can be the main cause of back pain between shoulder blades? Why? Because obviously, there is a number of them. The most susceptible persons for this type of back pain are those who lead sedentary life style or whose work is related to shoulder muscle strain.
The upper part of our spine is relatively low in motion, which means that the majority of upper back pains are not related to osteochondrosis (but it can also be the case). Usually it is the muscles of the interscapular region, that are in a bad state; typically the pain of these muscles gives a sense of tension between the shoulder blades, and a feeling of a heavy load on the upper back. But these unpleasant sensations may go away once you move your shoulders.
The pain that comes from the tendon of interscapular muscles (those that are between the shoulder blades) is felt differently – it will not go away so easily even after several shoulder movements. If this condition is left untreated it may lead to chronic upper back pain in between shoulder blades. If you experience this type of pain you need to address it as soon as possible; the condition is not serious right now, but it lays a foundation for the future problems with spine in its upper part.
To treat this condition, there are good standing yoga poses for back pain such as Trikonasana (and Parivritta Trikonasana). The technique is the following:
- stand straight
- With a jump place your feet apart for around 90 cm
- stretch your arms to the sides, perpendicular to the floor
- Gently lean to one side, to the right foot, trying to place your right palm on the floor next to your right foot. Lean while you exhale. Stay for few seconds and then get back to your initial position with inhale; then with exhale lean to the left side, placing your left palm next to the left foot. Inhale getting back to the starting position. Repeat three times. This is a simple version of Utthita Trikonasana, or the triangle pose.
The variation of this pose called Parivritta Trikonasana (“twisted triangle pose”) includes gentle twisting of the spine: the initial position is the same as in the previous posture, but now, with exhale you need to turn further right while leaning to the right in a way that your left palm will be placed next to the right foot this time, and your right arm is stretched towards the ceiling. remain in this position for a while breathing naturally, then return to the starting point; then do the same for the left side with exhale, and return with inhale.
When you have completed these two yoga asanas, rise your hands above your head with inhale and lower them to the floor as low as you can with exhale; remain in this position for while you feel comfortable, breathing naturally, then with inhale return to the initial position.
You can also roll on the floor if you want – it will tone your spine muscles and help them relax.
Keep a good eye on your posture during the day – this is vital if you want to get rid of the constant upper back pain between shoulder blades. Good posture is important not only for your back, but for the health of your whole body, because our spine contains nerves that come from brain to organs and systems, and if its condition is poor, this will affect the whole body and its systems.