The rhomboids (rhomboid minor and major) are a muscle group found in the upper back that are a common cause of pain around or between your shoulders, as well as upper to mid-back pain.
Anatomy of the Rhomboids
The rhomboids are located directly underneath the large trapezius muscle. They originate at the thoracic spine and run down and out to attach along the inside of the shoulder blade. They help to stabilize both the shoulder and the shoulder blade, and perform a number of motions including pulling the shoulder blade back towards the spine (a motion called scapular adduction), elevating, and rotating the shoulder blade.
Symptoms of Rhomboid Pain
An individual experiencing pain associated with the rhomboids may experience one or more of the following symptoms:
- Aching upper back pain or feeling of tightness between the shoulder blades
- Pain at rest
- Pain that increases with activity or breathing
- Decreased motion of the shoulder
- Clicking, popping, or grinding noises around the shoulder with movement
What Causes the Shoulder Pain?
Pain in the rhomboids can be the result of overuse or injury of the muscle, weakness, muscle spasm, or a combination of these. Activities that may be particularly aggravating include:
- Prolonged sitting with poor posture
- Side sleeping causing compression of the muscle
- Overhead work
- Repetitive pulling or throwing motions
- Lifting or carrying heavy objects
Try these exercises at home to target the shoulders
To release muscle knots (trigger points):
To stretch:
To strengthen:
Written By: Dr. Sydney Brown, DPT
In addition to these exercises, physical therapy can help to relieve pain and improve function. A comprehensive evaluation by a physical therapist can help to specifically identify the cause(s) of your shoulder or upper back pain and develop a personalized plan of care to address the associated impairments. If you are experiencing symptoms of rhomboid pain that are limiting your ability to function in everyday life as you normally would, physical therapy may be the best option for you. Please give Respire Physical Therapy a call at 703-671-1871 or click here to schedule your initial evaluation and get rid of that nagging upper back pain in your shoulders!
Tags: fallschurchva, ptworks, fairfaxva, Physical Therapy, annandaleva, Shoulder Pain, nagging shoulder pain, physical therapist, home exercise program, arlingtonva, alexandriava, springfieldva
