Upper Back Pain: The Trigger Points Between Your Shoulder Blades

The Most Common Complaint

Pain between the shoulder blades is one of the most frequent musculoskeletal complaints among desk workers, caregivers, and anyone who spends extended time with their arms forward. The burning, aching sensation feels deep and structural, but in the vast majority of cases it is driven by trigger points in three specific muscles.

Rhomboids

The rhomboid major and minor connect the inner border of the shoulder blade to the thoracic spine. They retract the scapula and are chronically overloaded when posture allows the shoulders to round forward. Trigger points here produce a superficial ache along the inner edge of the shoulder blade. Position the Pressure Pointer between the spine and the medial border of the scapula and apply sustained pressure for 60 seconds.

Middle Trapezius

The middle fibers of the trapezius run horizontally from the thoracic spine to the scapular spine. They work with the rhomboids to stabilize the shoulder blade during arm movement. Trigger points here refer pain locally and contribute to the feeling that the upper back is locked or immovable. Treat just lateral to the rhomboids along the same horizontal line.

Infraspinatus

The infraspinatus sits on the posterior surface of the shoulder blade below the scapular spine. While technically a rotator cuff muscle, its trigger points frequently refer pain medially toward the spine, contributing to the between-the-blades pattern. This is the most commonly missed contributor to upper back pain.

A 5-Minute Protocol

Lie on the Pressure Pointer with it positioned on the rhomboid area. Hold each tender point for 60 seconds. Move laterally to the middle trapezius, then to the infraspinatus. Treat both sides. Five minutes total produces meaningful relief for most acute episodes. For chronic patterns, repeat daily for 7 to 10 days.

References & Further Reading

The rhomboid and infraspinatus content in this article has been cited by clinical and community resources as a reference for upper back pain and trigger point anatomy:

• Rhomboids — Physiopedia: Clinical anatomy and physical therapy reference for the rhomboid major and minor. Physiopedia is used by physiotherapists and healthcare educators worldwide and references this content in their rhomboid muscle entry.
• Upper Back and Shoulder Blade Pain — Professional Muscle Forum: A bodybuilding and strength community thread referencing serratus posterior trigger point content in the context of upper back and shoulder blade pain.