Important information about rhomboid muscle pain

Rhomboid muscle pain is a common symptom of upper back problems.  The upper back is also known as the thoracic spine, and it’s the area between the neck and the lower back.  Along with rhomboid muscle pain, other symptoms of upper back problems include stiffness and muscle spasms.   

There are two rhomboid muscles in the back.  The rhomboid major and the rhomboid minor muscles work together to move the shoulder blades.  Both muscles are skeletal muscles, which means they connect to bones and are under voluntary control most of the time.

There are many different reasons you might be suffering from rhomboid muscle pain.  Overuse of the shoulders can be one cause of this pain, so you should think about whether or not you do a lot of activities involving the shoulder muscle on a regular basis.  Another common cause of rhomboid muscle pain is a lot of overhead exercise.  It’s always important not to overdo it when you’re exercising any of the muscles in your body.  Surprisingly, chronic stress can also cause a lot of rhomboid muscle pain.  Treatment for rhomboid muscle pain depends entirely on what’s causing the pain.  If chronic stress is the cause of the pain, then some simple stress-relieving exercises should help take the pain away easily.

Usually the first line of treatment for some type of back injury is ice and heat therapy.  Ice and heat therapy is very important right after a back injury to speed healing and recovery.  Just wrap an ice pack or a bag of ice in some towels and apply it to the muscles about once every four to six hours.  You’ll need to do the ice therapy for about two or three days, and then begin heat therapy.  Make sure you wrap the heating pad in some towels to prevent burns.

As the ice and heat therapy begins to help, you’ll gradually feel a bit of pain relief, and this is the time to start doing some upper back stretches.  The only way to help a muscle heal is to keep it moving, and getting rid of rhomboid muscle pain is no different.  There are three muscle stretches that will really help get your upper back muscles moving again.  Many doctors recommend these same stretches to all of their upper back pain patients.

Start by standing against a wall and placing your arms against the wall with the palms against it.  Keep your arms against the wall while you slide them over your head or as high as you can.  Using the reverse motion, move them back down to your sides.

You may also try getting your shoulder blades moving.  Sit in a chair and put your arms at your sides.  Squeeze and hold your shoulder blades together for five seconds.  Release it, and then repeat the motion again.

Another stretch involves sitting in a chair and crossing both arms behind your head.  Bend forward a bit, arch your back and hold it for five seconds.  Then release it and repeat.