Unfortunately, modern life is all about sitting. We sit at work, we sit in a car, and we sit at home. That’s why the correct posture while sitting is crucial if we don’t want to suffer pain between the shoulder blades or in other areas of the back.
You must set your chair so that every part of your spine has good posture. Otherwise, it will affect the rest of your spine. Therefore, you chair needs to be the correct height so that you can keep your hips and knees at 90°. Your feet should comfortably touch the floor and your lower back should hold its natural curve with good lumbar support.
Whenever you sit for a long time, make sure that you keep an upright back and don’t bend your shoulders or allow your neck to hang forwards. Take a break every 45 minutes, during which you should stand up, walk around or stretch for a while.
Good posture in standing is as important as posture in sitting. To assess your posture, look in the mirror and pay attention to the position of your head, neck and shoulders. When you stand, always make sure that your head doesn’t protrude forwards and that your shoulders don’t protract or retract.
The muscles between your shoulder blades and around your shoulders should be relaxed. If you are not sure whether you feel any tension around your shoulder blades, try to push your shoulders forwards and backwards several times, then stay in a neutral position. The difference between the tense muscles and a relaxed position should be noticeable to you.
Similarly, you should reconsider your position when you lie down. When you lie on your back, make sure that your neck and head are well supported so sometimes you may need a small rolled up towel between your head and shoulders. A good idea is to place a pillow under your knees to encourage the natural curve in your lower spine, which helps it relax better.
When you lie on your side, also support your neck with a rolled up towel. Moreover, put a pillow in front of you so that your upper arm can rest on it and your trunk doesn’t rotate. You can place a pillow between your knees to prevent the angle between your hips and knees.
If you are persistent and paying attention to your posture becomes your routine, you should feel the difference soon. However, it’s absolutely normal that when we experience pain, we look for remedies that will bring immediate results.
Providing that your sensation is normal, which means that you can feel the difference between hot and cold, heat is a wonderful remedy to pain in your back. It’s successful because it can relax tension between your shoulder blades or at any point in your back.
All you need to do is warm up wheat bags or a damp towel in a microwave. When you are sure that it’s not too hot, apply it on an affected area on your back for about 15 minutes 4 times a day.
You can also buy a TENS ( Transcutaneous Electrical Nerve Stimulation) machine from a chemist. TENS machines successfully reduce pain as they block pain signals from our brain to the affected part of the body.
All you need to do is attach the electrodes to the painful area and choose the settings on the TENS machine, which delivers a small electric pulse to your muscles. Some people complain that the relief from pain doesn’t last long. But still, it is a natural way of eliminating pain so for sure it’s worth trying.
How to Exercise When You Feel Pain Between the Shoulder Blades
Exercising and stretching are crucial when it comes to bringing relief from pain in the back. Also if you’ve just started a new sport, always remember that only proper stretching and relaxing can guarantee good muscle tone and balance while exercising. That prevents muscle strains and potential pain.
To stretch your lumbar spine, place your hands on your hips and lean backwards. You can also lie on your stomach and while holding your hips on the ground, try to push you upper body up with your arms. The aim is to have your arms straight during the stretch.
A wonderful stretching exercise for the whole of your back is known as The Cat Stretch. Place yourself on your hands and knees, curve your lower back letting your abdomen lower to the floor and lift your head to look up. Now stretch the opposite way, curve your back upwards towards the ceiling, pull your stomach in and tuck your chin into your chest.
You should hold each stretch for a while, breathe in as you curve your back towards the floor and breathe out when you pull your stomach in and curve your back up.