Pain in the upper back is very common and can be quite frustrating. Pain between the shoulder blades often leads to stiffness, fatigue, and a limited range of movement. Sometimes it feels like a dull ache, sometimes a sharp or burning pain that just won’t go away. In this article, you’ll learn what this complaint actually is, how to recognize the symptoms, which causes are often involved, and - most importantly - what you can do yourself and with professional guidance to achieve lasting recovery.

When do you experience pain between the shoulder blades?

Pain between the shoulder blades is located in the middle of the upper back, between the left and right shoulder blades. This area contains multiple muscles, joints, and nerve structures that work together during almost every arm and shoulder movement. When a imbalance occurs, you often notice it immediately.

This complaint can:

Common symptoms in the upper back

People with pain between the shoulder blades often describe:


Although these symptoms may seem harmless, they can significantly limit your daily movement and comfort.

What causes pain between the shoulder blades?

In practice, this complaint usually doesn’t have a single cause. It’s often a combination of several factors:

1. Posture and prolonged sitting
Many people spend hours sitting with a forward-leaning posture. This weakens the muscles between the shoulder blades, shortens the chest muscles, and increases tension in the neck and upper back.

2. Muscle weakness and imbalance
When the upper back, shoulders, and core are not strong enough, other muscles must compensate, which can lead to overuse and pain.

3. Stress and increased muscle tension
Long-term stress can keep muscles constantly tense, especially around the shoulders and neck, resulting in ongoing upper back pain.

4. Incorrect or one-sided load
Lifting incorrectly, intensive exercise with poor technique, or repeated movements without adequate recovery can all place extra strain on the upper back.

What you can do yourself

When you experience upper back pain, the natural instinct is often to rest and avoid movement. While temporary rest may be necessary for acute pain, prolonged inactivity usually doesn’t help. Most of the time, targeted and controlled action is needed to stimulate recovery and prevent recurring complaints.

The key lies in three pillars: improving posture, staying active, and building strength and stability.

1. Improve your posture
Much of the strain on the upper back comes from sitting in poor posture for long periods. Small adjustments in your daily routine can make a big difference:


These simple adjustments reduce constant tension in the muscles between your shoulder blades and help prevent new overload.


2. Stay active
While it’s tempting to move as little as possible when in pain, complete inactivity often makes things worse. Underused muscles become stiffer, weaker, and less well-supplied with blood, slowing recovery.

What helps:


Controlled movement improves circulation, reduces stiffness, and stimulates the body’s natural recovery. The goal isn’t to push through pain but to keep your body moving safely.

3. Build strength and stability
For many people, this is the key to lasting recovery. Pain between the shoulder blades often occurs because the muscles supporting your posture are too weak or inactive.

Targeted strength training helps:


By doing so, the risk of overuse decreases because your muscles are stronger and your body doesn’t need to compensate. A gradual build-up and correct technique are crucial.

Properly guided strength training is one of the most effective ways to not only reduce pain but also prevent it from returning.

Effective exercises for a strong upper back

If you want to take action yourself, a few simple exercises can strengthen your upper back and help the muscles between your shoulder blades work properly. This improves your posture and reduces pain. Try these:

1. Rowing movements (cable, dumbbells, or resistance band)
Rowing activates the muscles between the shoulder blades and improves posture, preventing the upper back from weakening or overcompensating.

2. Face pulls
Face pulls train the back of the shoulders, keeping your shoulders stable and preventing your upper back from compensating. Pull the band or cable towards your face with elbows raised and slowly release.

3. Shoulder blade exercises
Learn to move your shoulder blades consciously. Squeeze them together, hold briefly, and release. This improves posture and prevents overuse.

4. Upper back mobility exercises
Make slow, controlled rotations with your upper back or gently extend backward. This keeps your back flexible and reduces tension.

Tip: Proper execution is crucial. Perform exercises slowly and consciously, doing them incorrectly can worsen your pain. Quality over quantity!

The value of personal training and physiotherapy

When pain keeps coming back, standard online exercises are often not enough. A combined approach with personal training and physiotherapy can make a real difference.

This approach provides insight into your posture and movement patterns, identifies the true cause of your pain, and offers exercises tailored to your body and level. It allows you to safely build strength and load tolerance while focusing on long-term results rather than just symptom relief. In this way, you not only reduce pain but also develop a stronger, more resilient upper back.

Ready to finally overcome your pain?

If pain keeps returning despite exercises, or you find it difficult to move or exercise, it’s time to seek help and choose a personal, expert approach. Don’t keep struggling with pain between the shoulder blades unnecessarily. With the right guidance, you can safely work on strength, posture, and recovery.

Want to know the best approach for you? Complete our free match test and discover how we can help you move towards a pain-free, strong, and healthy body.