Rhomboid Pain: Causes, Exercises & Chiropractic Relief

What "Rhomboid Pain" Really Is – And How to Fix It

Do you experience a sharp, burning, or annoying pain between your shoulder blade and spine? Many people assume this discomfort is caused by tight or strained muscles, but in reality, the pain is more likely coming from the rib joints where the ribs attach to the spine or referred pain from the lower neck. Understanding the true source of your discomfort is key to effective treatment and long-term relief.

In this blog, we’ll explain why this pain happens, share five simple exercises to relieve it quickly, and provide tips on how to prevent it from returning.

Understanding the Source of "Rhomboid Pain"

1. Rib Joint Dysfunction

The ribs are connected to the spine at the back and the sternum at the front, forming a sturdy yet flexible framework for breathing and movement. However, when we adopt poor posture, such as slouching with a rounded back or lying on one side with our shoulder pushed forward, the rib joints can become compressed and irritated.

This misalignment can cause localized pain and muscle tightness, often mistaken for a muscle strain. Over time, restricted movement in these joints can lead to compensations elsewhere in the body, such as stiffness in the shoulders and upper back.

Tip: When lying on your side, keep both legs bent evenly to maintain a more neutral rib cage position. Avoid rolling forward, as this can push the bottom shoulder forward and create torsion in the rib joints.

2. Referred Pain from the Lower Neck

The cervical spine (neck) plays a crucial role in posture and movement. If the lower neck joints become irritated due to poor posture—especially from excessive forward head positioning—this can lead to referred pain between the shoulder blade and spine.

Common triggers include prolonged screen time on mobile phones, laptops, and tablets, where the head is tilted forward for extended periods. This forward head posture increases the strain on the neck joints, leading to stiffness, tension, and even nerve irritation that radiates into the upper back.

Tip: Keep your chin tucked back when sitting at a desk, elevate computer screens to eye level, and hold mobile phones up rather than looking down. Avoid lounging on the couch or bed with devices positioned on your stomach.

Five Simple Exercises to Relieve and Prevent Pain

These exercises target both rib joint stiffness and lower neck irritation. They take just a few minutes but can significantly improve mobility and alleviate discomfort.

Exercise 1: Towel Roll Stretch

• Roll up a towel on a slight angle, about 10 cm thick and tapered at each end.
• Lie down on the roll on the floor (not on a bed), with knees bent and hands behind your head.
• Gently lift your elbows and head, then lower them several times to mobilise the rib joints and thoracic spine.
• You may hear some joint releases – this is normal.
• Afterward, lie on the towel for one minute to stretch the rib joints and open the lower neck joints.
• Keep your gaze upward, not back, to maintain proper neck positioning.

Why it works: This stretch counteracts the effects of prolonged slouching, helping to restore extension to the mid-back and improve rib joint mobility.

Exercise 2: Rib and Neck Joint Rotation

• Begin on your hands and knees.
• Reach one hand up toward the ceiling while looking in the same direction.
• Then, reach through underneath your opposite arm.
• Move slowly, repeating 5-10 times on each side.

Why it works: This movement encourages thoracic rotation, which is often restricted due to poor posture or prolonged sitting.

Exercise 3: Side Bending Mobilisation

• Stand with arms bent and positioned behind your head.
• Slowly bend your torso, head, and arms from one side to the other in a straight line.
• You may hear rib joints release – this is normal.
• Repeat 10 times.

Why it works: This exercise helps restore lateral flexibility in the thoracic spine, counteracting the rigidity caused by poor posture.

Exercise 4: Thoracic Cat-Cow

• Begin on your knees and elbows, with your pelvis slightly behind your knees.
• Alternate between rounding and extending the mid-back.
• Move the neck in the opposite direction to the thoracic spine.
• When bringing the neck back, keep the chin tucked in to open the lower neck joints.
• Repeat 10 times slowly.

Why it works: This movement improves spinal mobility and encourages coordination between the neck and mid-back, reducing tension and stiffness.

Exercise 5: Chin Tuck PLUS

• Sit with hands on either side of your hips.
• Protrude the chest to extend the mid-back.
• Retract the neck straight back while keeping the chin down.
• This will open compressed neck joints and mobilise the upper thoracic area.
• Repeat 10 times slowly.

Why it works: The combination of mid-back extension and cervical retraction helps decompress the lower neck joints, reducing referred pain to the upper back.

Additional Tips for Long-Term Relief

In addition to these exercises, adopting healthier movement habits can prevent "rhomboid pain" from recurring. Here are some strategies:

• Ergonomic Work Setup: Use a chair with good lumbar support, keep screens at eye level, and take regular breaks from sitting.
• Proper Sleep Positioning: If you’re a side sleeper, use a supportive pillow to maintain spinal alignment and prevent your shoulder from rolling forward.
• Strengthening Exercises: Strengthen the postural muscles (especially the mid-back and core) to improve spinal support and posture.
• Regular Chiropractic Care: Chiropractic adjustments can help restore proper movement to the rib and spinal joints, reducing pain and improving function.

Final Thoughts

If you suffer from persistent pain between the shoulder blade and spine, addressing the root cause is crucial. Whether the discomfort originates from rib joint dysfunction or referred pain from the lower neck, improving your posture and performing these targeted exercises can provide relief and prevent the issue from recurring.

At Neurohealth Wellness, our chiropractors specialise in assessing and treating musculoskeletal conditions like rib joint dysfunction and postural strain. If you need personalised advice or hands-on treatment, book an appointment today!

📍 Neurohealth Wellness – Northern Beaches, Sydney
📅 Book online: www.neurohealthwellness.com.au/booking
📞 Call us: (02) 9905 9099
📩 Email: info@neurohealthwellness.com.au

References

1. Barrett E, O'Keeffe M, O'Sullivan K. "The role of posture and movement in musculoskeletal pain: A review of current evidence." Manual Therapy. 2019; 44:77-83.
2. Szeto GP, Straker L, O'Sullivan P. "Effects of prolonged computer use on neck and shoulder pain." Ergonomics. 2019; 62(2):248-266.
3. Panjabi MM. "The stabilizing system of the spine. Part I. Function, dysfunction, adaptation, and enhancement." J Spinal Disord Tech. 1992; 5(4):383-389.
4. Neumann DA. Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation. 3rd ed. Mosby; 2020.
5. Chiu TT, Ku WY, Lee MH, et al. "Effects of postural correction on muscle activation patterns in patients with chronic neck pain." Clin Biomech. 2016; 34:28-35.

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