Begin lying on your back.

Pop back between shoulder blades. If your shoulder pain isn’t swollen, red, or tender, consider home therapies such as rest, temperature therapy, otc pain relievers, or physical therapy. Now gently pull your head. Perform posterior tilt, retraction and elevation.

Arms about 8 from your sides, palms forward. You can interlace your fingers behind your head or extend your arms up over your. Stretching this muscle is essential in order to fix your posture and lessen the pain.

Hold in place for 5 seconds. Poor posture, injury, or problems with the spine can all lead to upper back pain. Sit in a chair and place your right hand over the left side of your head.

Treatments for mild upper back pain. Muscle strain (pulled muscle) is the most common cause of pain between the shoulder blades. These spinal decompression stretches and exercises are.

Lie facedown on the floor and have someone push on your upper back between your shoulder blades, if. Sit in a chair with a solid back that allows your shoulder blades to fit over the top. Slowly but surely stretch your arm out, going to one side.

Lie down and allow your shoulder joint to feel more relaxed. This is essential before you try to pop your shoulder back. Place both hands (with elbows forward) on the sides of your head.