Pain around the shoulder blade is a problem affecting the daily life of many people, making them feel uncomfortable, move with difficulty, and have their quality of life worn down. This article will take you to an understanding of scapular depression, one of the causes of pain in the shoulder blade often met, particularly among office employees with office syndrome. We will explain the causes, the symptoms, the ways of treating it, and prevention, so that you understand it and can care for yourself correctly.
What is scapular depression?
Scapular Depression is a state arising from an imbalance of the muscles around the shoulder blade, so that some muscles contract too much while other muscles weaken, with the result that pain, numbness, and weakness arise in that area.
The causes of the problem of scapular depression
Scapular depression can arise from several causes, most of which involve habits of daily life and of work, as follows:
- Sitting and working in an incorrect posture for long periods, such as with a hunched back and rounded shoulders
- Using a computer or a smartphone continuously for long periods
- Lifting heavy things in the wrong way
- Sleeping in an unsuitable position
- Injury from an accident or from playing sport
- Stress and anxiety, which make the muscle contract
- Scoliosis
- Frozen Shoulder
What is the character of the pain of scapular depression?
The symptoms of scapular depression may differ from one person to another, depending on the severity and how long it has lasted. In general the following symptoms are usually found.
Pain in the shoulder blade alone
The patient may feel pain only around the shoulder blade, the pain being either dull or sharp in rhythm. The severity of the pain may increase when the arm or the shoulder is moved.
Pain in the muscle between the two shoulder blades
Sometimes the pain may spread to the area between the two shoulder blades, giving a feeling of tightness and discomfort around the upper back. This symptom is usually found in those who work in an office and sit in front of a computer for long periods.
Pain in the shoulder blade referred down the arm
This is a state that arises normally in patients with pain in the shoulder blade. Mostly it is a referral in the character of refer pain, which originates in the muscle itself, which can send the pain to other points as well. The pain may be referred down the arm as far as the hand, and may give a feeling of numbness, or of pins and needles in the arm and the hand alongside.
Acute pain in the shoulder blade
Acute pain in the shoulder blade usually arises from injury or from using the muscle too much at once, such as lifting something heavy or playing a sport that uses a great deal of force. Pain of this kind is usually severe and arises suddenly, and there may be a tear or injury of the muscles around the shoulder.
Pain in the shoulder blade together with other symptoms
Besides pain in the shoulder blade, the patient may have other symptoms alongside, such as:
- Pain in the neck and the upper back
- Pain in the upper back
- A feeling of tightness or contraction around the shoulder
- Numbness or weakness in the arm and the hand
- Headache, particularly around the back of the head
- Dizziness or nausea
Recommended exercises to release scapular depression
Scapular depression is a problem often met in office workers or those who have to sit for long periods, but by changing habits and exercising in the right way we can relieve it. The following are 3 exercises that will help release scapular depression effectively.
1. Exercise for the muscles at the base of the neck
- Raise the arm up against the head
- Gradually fold the arm down to hold the ear on the other side
- Tilt the head so that the ear lies against the upper arm
This exercise helps stretch the muscles around the base of the neck, helping reduce tightness and release tiredness.
2. Exercise for the muscles at the base of the neck and the back
- Clasp the hands at the base of the neck
- Bow the neck slightly
- Gradually squeeze both arms together, holding for 30 seconds
This exercise helps reduce the tightness of the muscles around the base of the neck and the back.
3. Exercise for the muscles of the arm and the shoulder
- Stretch both arms straight out in front
- Fold the right arm up and lay it on the left arm, in the shape of a plus sign
- Pull the left arm up to stretch the tissue around the arm and the shoulder, holding for about 30 seconds
- Do the same thing on the other side
This exercise for the muscles of the arm and the shoulder helps stretch the tissue around the shoulder very well.
4. Exercise for the muscles of the upper arm
- Raise both arms against the ears
- Fold the right arm over to touch the left side of the back
- Use the left hand to hold the right elbow and pull it to the left until tightness is felt, holding for about 30 seconds
- Repeat on the other side
5. Stretch for the upper back
- Clasp both hands behind the head
- Use one hand to hold the elbow on the other side
- Hold for about 10-20 seconds
- Change the holding hand and repeat on the other side
- Alternate left and right 3-5 times
This exercise helps stretch the muscles around the shoulder blade, the shoulder, and the upper arm, helping reduce the pain and increase the flexibility of the muscles in this area.
When should a doctor be seen?
Although pain in the shoulder blade and scapular depression are mostly not serious, if there is severe pain immediately after an injury, a high fever together with the pain, or numbness and weakness in the arm or the hand, or if after resting and taking painkillers for 1-2 weeks the pain does not improve, or if there is chronic pain disturbing sleep and daily life, you should hasten to consult a doctor for diagnosis and suitable treatment immediately.
The ways of treating scapular depression
Treating scapular depression depends on the cause and the severity of the symptoms. In general there are several approaches to treating scapular depression, covering changes of lifestyle, the use of medication, and physiotherapy. The doctor is the one who will consider and choose the way of treating it that suits each individual patient, in order to obtain the best result of treatment.
Changing lifestyle
Changing the habits of living is an important factor in treating and preventing scapular depression. The patient should correct their posture in sitting and working, keeping the back straight and letting the shoulders relax. Besides this, during the day they should get up to stretch at intervals, and should also exercise to build the strength of the muscles around the shoulder blade; and improving the sleeping position suitably will also help relieve the symptoms and prevent scapular depression from coming back.
Using painkillers
Where there is pain, the doctor may consider giving painkillers to relieve the symptoms and reduce acute inflammation. In general non-steroidal anti-inflammatory drugs (NSAIDs) are used, such as ibuprofen or naproxen, and also muscle relaxants where the pain is severe. As for steroid injection, the doctor will consider it only to reduce the inflammation. However, the use of medicine should be under the care of a doctor to prevent side effects that may arise.
Physiotherapy
Treating scapular depression with physiotherapy is considered an effective method of treatment. The rehabilitation physician and the physiotherapist will assess the patient's posture and movement, and then design a programme of treatment for the individual, which may include teaching ways of stretching the muscle, exercise to build strength, dry needling, magnetic stimulation (PMS), and high-power laser, which are highly effective methods. Besides this, advice is also given on correcting posture in daily life to prevent the pain flaring up again.
The way of treating it at PYONG Rehabilitation Clinic
PYONG Rehabilitation Clinic is a specialist medical clinic in the field of rehabilitation medicine, with expertise in treating pain of the muscles and the bones, and also scapular depression, by Kantaphong Thongrong, MD, or Dr PYONG, who has great experience in treatment. The clinic emphasises caring for and treating pain at every stage of the condition, for the better quality of life of the patient, with many options of treatment, such as Dry Needling, western medical needling to reduce pain; Magnetic Stimulation, reducing deep pain with a magnetic field; and High Power Laser, hastening recovery and treating the pain with laser light; or even new medical innovations such as treatment with shockwave (Shock wave therapy).
What stands out about treatment at PYONG Rehabilitation Clinic
PYONG Rehabilitation Clinic has what stands out in treating scapular depression: a team of physicians and physiotherapists with particular expertise, together with modern treatment technology. Besides this, the clinic also offers a holistic plan of treatment, combining rehabilitation medicine with changes of lifestyle, together with advice on caring for yourself at home to prevent it coming back, so that the patient receives comprehensive care.
Preparing before receiving treatment
Before receiving treatment at PYONG Rehabilitation Clinic, the patient should prepare by noting down their symptoms in detail, including how long they have lasted and their severity. Besides this, they should prepare their treatment history and the results of related medical examinations (if any), and tell the doctor about any history of drug allergy or underlying condition, because preparing this information helps the doctor diagnose and plan treatment suitably and more effectively.
How to care for yourself after treatment
After receiving treatment at PYONG Rehabilitation Clinic, the patient should follow the advice of the doctor and the physiotherapist strictly, which may include continuing physiotherapy at home, correcting posture in daily life, and exercising to build the strength of the muscle. Besides this, they should watch their own symptoms and report to the doctor if anything is abnormal. Caring for yourself continuously helps the recovery be quick and reduces the chance of scapular depression coming back.
The approach to prevention
FAQ
For anyone with doubts or questions about scapular depression, we have gathered the questions often met to share with you.
The price of treatment at PYONG Rehabilitation Clinic
The services at PYONG Rehabilitation Clinic are 3 in all, as follows.
- Dry needling together with the use of a high-power laser, a course of 5 sessions, price 24,000 baht
- Reducing deep pain with magnetic stimulation, a course of 5 sessions, price 16,000 baht
- Treating the pain with laser light (High Power Laser), a course of 5 sessions, price 16,000 baht
Can scapular depression be cured completely?
Treatment of scapular depression can cure it completely, but how long that takes depends on changing the habits of living and on following the doctor's instructions strictly.
Can scapular depression be resolved by massage alone?
Scapular depression arises from the contraction of the muscle until pain arises. Massage alone may not be enough; and massaging yourself without consulting a doctor may make the symptoms even worse.