If you’re in your 20s to 40s working in manual labor, you might be all too familiar with a burning pain around your shoulder blade. Long hours of bending forward or looking up while on the job can contribute to this discomfort. The good news? You can address it with the right strategies to keep your body moving well and feeling strong.
In this blog, we’ll go over three key methods to manage that burning sensation: thoracic extension using a foam roller or chair, shoulder external rotation with scapular retraction, and SNAGs (Sustained Natural Apophyseal Glides) with rotation in the opposite direction from the pain.
1. Thoracic Extension: Loosening the Upper Back
Sustained positions, such as bending forward for extended periods, can cause tightness and stiffness in your thoracic spine (mid-back), which contributes to tension around your shoulder blades. Improving mobility in this area can help relieve that tension and reduce the burning sensation.
How to do it (with a foam roller or chair):
- Foam Roller: Lie on your back with a foam roller placed horizontally across your mid-back. Cross your arms over your chest and gently extend your back over the roller, lifting your chest toward the ceiling. Hold for 3-5 seconds, then return to neutral. Repeat 10-15 times.
- Chair: Sit in a sturdy chair, feet on the floor. Clasp your hands behind your head and lean back over the chair’s edge while keeping your core engaged. Hold for 5 seconds, then return to neutral. Repeat 10-15 times.
These movements help increase mobility in your upper back, easing strain on your shoulder blades.
2. Shoulder External Rotation + Scapular Retraction: Strengthening Key Muscles
If your job involves repetitive overhead movements or working in sustained positions, you might develop muscle imbalances that lead to burning in the shoulder blade area. Strengthening your external rotators and focusing on scapular retraction (squeezing your shoulder blades back) can improve muscle balance and reduce strain.
How to do it:
- Hold a light resistance band with both hands, elbows bent at 90 degrees and close to your sides.
- Rotate your forearms outward while squeezing your shoulder blades together. Keep your elbows tucked in.
- Slowly return to the starting position. Perform 2-3 sets of 10-15 reps.
This exercise strengthens your rotator cuff and scapular muscles, promoting healthier shoulder mechanics.
3. SNAGs for Rotation: Easing the Pain
When you experience burning pain or pinching during specific movements like turning your head, a technique called Sustained Natural Apophyseal Glides (SNAGs) can provide relief. This method helps mobilize stiff joints and reduces nerve irritation.
How to do it:
- Use a towel or resistance band around your mid-back or neck, placing it near the source of pain.
- Apply gentle pressure with the towel or band while rotating your head and neck away from the painful side.
- Hold the position for a few seconds, then return to neutral. Repeat for 8-10 reps, 2-3 times a day.
By rotating away from the pain, SNAGs help restore joint movement and alleviate burning in the shoulder blade area.
Conclusion
If you’re dealing with burning pain in your shoulder blade from sustained positions like bending forward or looking up for long periods, these strategies can help relieve the discomfort. Thoracic extension, shoulder external rotation with scapular retraction, and SNAGs can make a significant difference in how your body feels and performs on the job.
Take care of your body today to keep performing your best tomorrow!
Need more personalized guidance? Trailblaze PT & Performance in Hendersonville, NC specializes in this type of problem. Reach out to see how we can help you get back to work without the pain.