We rely on the rhomboid muscle to be strong and flexible as we move our arms, especially to stretch.
Strains and rips in this upper back muscle can cause terrible discomfort and prevent us from doing our daily activities.
Rhomboid pain, which can be felt immediately below the neck, in between the shoulder blades, is one of the more severe pains.
Let’s look at some of the most common causes of rhomboid pain and how to manage and prevent it.
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Symptoms of Rhomboid Muscle Pain
Rhomboid pain symptoms are similar to those of other muscle strains in that they range from mild to severe shooting pain that forces a person to stop moving.
Other signs to look out for include:
- Severe pain while moving both arms
- Discomfort and tenderness to the touch
- Aches in the area of the shoulder blades
- Tightness in the region
- Pain by taking deep breaths
- Shooting pains running up and down the spine
- Muscle spasms that are both deep and intense
- Pain in the upper back that radiates
- Shoulder rounded posture
- Grinding noise at the place where the shoulder blades meet
Causes of Rhomboid Muscle Pain
Many things might cause pain in your rhomboid muscle or upper back and shoulders, including an injury, a strain, or overuse.
The following factors are some of the things that can cause rhomboid muscle pain:
- Bad posture, especially if you spend too much time slouched over your computer
- Frequent rowing, pulling or throwing motions
- Using weights to strengthen your shoulders and back (Can’t straighten your arms after a workout? Read this article)
Rhomboid muscular discomfort can also be caused by certain medical diseases. The surrounding muscles may be damaged if you have shoulder joint difficulties.
If you experience frequent muscle pains, it’s important to know the causes & natural treatments. Here is a guide that can help you take the first step to improving your health.
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Myositis is when you experience muscle weakness and inflammation due to a group of rare conditions. It usually manifests itself in the shoulders and hips initially.
Rheumatoid polymyalgia is a condition that causes discomfort and stiffness in the shoulders and hips. It mostly affects adults over the age of 50. In the mornings, the pain and stiffness may be severe, and it may affect both sides of your body.
Rheumatoid arthritis is an autoimmune disorder in which the immune system attacks the joints. It usually results in a great deal of discomfort and inflammation, as well as joint abnormalities. Your rhomboid muscles may be affected by rheumatoid arthritis, which can also affect your shoulders.
Osteoarthritis is a degenerative bone condition in which cartilage is lost. This can result in stiffness and pain. You might not have a lot of movement in your shoulder, which can cause pain in the muscles around it.
Treatments For Rhomboid Muscle Pain
Resting and avoiding activities that trigger rhomboid muscle soreness will speed up your recovery. The RICE approach, which stands for Rest, Ice, Compression, and Elevation, is the first line of treatment.
The RICE treatment goes as follows:
As much as possible, rest your arms and shoulders. Avoid any activities that require the use of these muscles.
Several times a day, ice your shoulder for 20 minutes at a time. After a strain or injury, it’s extremely necessary to apply ice to the affected area.
To minimize swelling, wrap the region in a compression bandage.
While lying down or sleeping, keep your shoulder and chest raised or supported with pillows.
After a few days of ice, you may want to administer heat to your shoulder. A heating pad or a warm compress can be used. Several times a day, apply the heat source for 20 minutes at a time.
You can switch back and forth between heat and cold therapy.
If you’ve tried everything to treat rhomboid muscle discomfort and still haven’t gotten any better, you might want to contact a physical therapist or physiotherapist.
They can give you routines to help you get rid of your shoulder pain and prevent it from coming again.
Related: Best Golfer’s Elbow Exercises for Prevention & Treatment
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When to Seek Medical Help
Consult your doctor or physical therapist if you’re experiencing shoulder or upper back pain that isn’t improving.
See your doctor straight away if you have any of the following symptoms:
- Unable to move your arm
- Arm or shoulder is inflamed
- A numb arm or shoulder
- Pain becomes unbearable all of a sudden
- Pins and needles that aren’t going away
- Burning or cold feeling in your shoulder or arm
- Feeling ill
- Got a fever
- You were in an accident and are in a lot of discomfort
Keep in mind that these signs and symptoms could indicate a more serious condition, such as a shattered bone or a severe muscle tear. Medical intermission will be needed in these types of scenarios.
So that your rhomboid muscle pain does not worsen, take care of yourself as soon as you notice it. Allow yourself to rest and avoid the activities that are bringing you pain.
If you have rhomboid muscle pain on a frequent basis, you can benefit from working with a personal trainer to learn exercises that can help you rectify body imbalances.
Regular massages may also aid in achieving excellent outcomes. Try out the RICE method, along with our natural doctor-formulated products to achieve the best results!
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