How To Treat Upper Back Pain Between Shoulder Blades Naturally in 2020

Last updated: October 19th, 2019 If you feel the horrible aches of upper back pain between shoulder blades, then you’ll need to take immediate action in 2020.

Ignoring your pain probably won’t make it go away (even though that’s what we all hope for). So, if you’re experiencing upper back pain between shoulder blades and you know that something doesn’t feel right, you should see a doctor who you trust as soon as possible.

However, if you’ve already been medically cleared by a professional, or if you know that your upper back pain is being caused by poor posture, injury, stress or some other inhibitor that’s difficult to manage, then this is the article for you.

How to use this article to treat your pesky upper back pain between shoulder blades

This article is about treating your upper back pain naturally, without pain medicine or potentially harmful practices.

Most of the treatment options in this article are entirely free of charge.

A few treatment options cost some money.

But, living a life that’s free from upper back pain between shoulder blades is well-worth whatever price you have to pay…

Best In-Between Shoulder Blade Pain Treatment Option Recommendation: AmazonBasics High-Density Foam Roller (2020 Update)

How To Treat Upper Back Pain Between Shoulder Blades Foam Roller Solution
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The AmazonBasics High-Density Foam Roller turned out to be an awesome investment for treating my upper back pain, and I wanted to add it to this list so that you can experience how well it works for you too.

Foam rolling basically feels like an intensive massage – especially when you use it to dig into the divot in-between your shoulder blades.

I found this foam roller to be perfect for treating my upper back pain, and I make sure to use it at least once or twice a day. Especially before going to sleep…

Give it a try, and I’m confident that you’ll experience some really great results with it, too.

More Treatment Options For Your Needs…

Now, here are are the next best 7 treatment options to remedy your pains…

Treatment Option #7. Cable cross exercises

Treat Upper Back Pain Between Shoulder Blades Cable Crosses Health and Experiences
Image Credit: Marcos Silva Fitness (Youtube)

Doing cable crosses is as easy as signing up for a gym membership and grabbing a couple of cables. Anyone can do cable crosses.

But, the real beauty of doing cable cross exercises is that you can easily feel an amazing stretch right in-between your shoulder blades, and try to “work” that upper back pain out of your life.

Can you imagine how good doing cable cross exercises is going to feel?

Treatment Option #6. Reverse pec fly exercises

Treat Upper Back Pain Between Shoulder Blades Reverse Pec Fly Exercises Health and Experiences
Image Credit: Fitaddict (Youtube)

Doing reverse pec fly exercises will allow you to feel an unbelievably good stretch in-between your shoulder blades, right where that upper back pain is pounding.

Pec fly machines are available at practically all fitness centers in America, so it won’t be difficult or expensive to access this treatment option.

Just put your pec fly machine in “reverse” by adjusting the arms of the machine, and you will be able to perform reverse pec fly exercises without any issue. It’s easy as pie, and 100% soothing.

Treatment Option #5. Standard pec fly exercises

Treat Upper Back Pain Between Shoulder Blades Pec Fly Exercises Health and Experiences
Image Credit: Fitlife Health and Fitness Coaching (Youtube)

Performing standard (forward-facing) pec fly exercises feels even better than reverse pec fly exercises because it surprisingly allows you to acquire an even deeper “upper back stretch.”

Just use a low weight when you’re doing standard pec fly exercises, and gently flex your upper back as you extend your arms back and forth.

You should feel a deep “gap” in-between your shoulder blades as you move your arms backwards, and you might even be able to “pop” your upper back as well (this will provide amazing temporary relief).

Treatment Option #4. Massage therapy

Treat Upper Back Pain Between Shoulder Blades Massage Therapy Health and Experiences
Image Credit: Essexresortspa (Flickr)

Massage therapy truly works. It’s one of the best treatment options that you have available for managing upper back pain. However, the key to this treatment option is making sure that you’re working with a skilled massage therapist who you actually trust.

Because, someone who takes the time to understand your upper back pain is much more likely to treat your “pain points.”

Pro tip: Booking a massage session at a local massage therapy school will normally cut the price of your massage in half, while still providing you with a high-quality massage.

Treatment Option #3. Hanging spine stretch

Treat Upper Back Pain Between Shoulder Blades Hanging Health and Experiences
Image Credit: Informertv (Youtube)

Hanging from a chin-up bar is as easy as visiting your local gym, or even purchasing one for your own home.

It’s highly-recommended that you “hang” for at least a few minutes each day, because this is an extremely powerful treatment option that you must perform.

Hanging allows you to decompress your spine, or in other words, completely relax your back and melt the upper back pain away.

Pro tip: For an easy in-home solution, you can hang from a good pull-up bar in any doorway in your home.

Treatment Option #2. Seeing a good osteopath

Treat Upper Back Pain Between Shoulder Blades Osteopathy Health and Experiences
Image Credit: Integrativeosteopathy

Seeing an osteopath could change your life. A good osteopath will work with you to greatly improve your musculoskeletal health, which includes the parts of your body that hold everything together (such as your spine, muscles, and joints).

The benefits of seeing a good osteopath run extremely deep, because you will not only improve your skeleton, but also your circulatory system and vital organs as well.

Osteopathy is a “whole body” approach to healing your upper back pain between shoulder blades.

Treatment Option #1. Stretching every few hours of the day

Treat Upper Back Pain Between Shoulder Blades Stretching Health and Experiences
Image Credit: Kat Borchart (Pop Sugar Photography)

The number one way to treat upper back pain between shoulder blades is stretching every hour of the day. There’s simply no replacement for living a lifestyle that involves getting up, moving around, and spending a few minutes stretching every single hour.

In today’s world, this is obviously much easier said than done. People are encouraged to work in office jobs and remain stationary throughout the day. But, this is bad news.

For your long-term health and well-being, you have to rebel against sitting down and remaining stagnant in life. You have to get up, move around, stretch and stay free from sitting. Your upper back and entire body will thank you.

Kasey Taylor (Health and Experiences)