There are many reasons why you might have pain in your shoulder. One of the most common is a strained muscle. If this is the cause of your pain you can treat it yourself.  Take a look below at the types of shoulder blade pain treatment (that you can do at home).

Shoulder blade pain has many causes. Treatment depends on what is causing the pain. You should always consult your doctor if you have shoulder blade pain as there are a number of serious conditions that have this symptom.

However, the most common cause of shoulder blade pain is muscle strain.  If your shoulder blade pain is caused by strained muscles then there are ways you can treat it at home including the following:


Shoulder Blade Pain Treatment for Muscle Strain



  • Acetaminophen and Ibuprofen tablets are anti-inflammatories and so help reduce swelling and pain.
  • Pain can always be calmed with ointments, balms, and rubs available from your drugstore.


  • Within 48 hours of the injury or onset of pain, apply an ice pack to your shoulder to minimize any swelling and reduce the pain.
  • A bag of frozen peas wrapped in a towel can be used instead of a ice pack.
  • Hold it there for 15-20 minutes.
  • Repeat the process several times across the day.


  • After 2-3 days, apply a heating pad or a heated neck wrap to your painful shoulder.
  • You can alternate between applying the ice pack for 15 minutes and then the heat for 15 minutes.
  • Repeat this across the day


  • Massaging the area between your shoulder blades will ease the tension in the muscles.
  • Try these self-massage techniques and also the ones using a massage ball or neck massager.

Herbal Treatment

  • Mint

Apply freshly crushed mint leaves to your painful shoulder.  Mint acts as a coolant which eases the pain and helps reduce inflammation.

  • Turmeric

Turmeric is an effective pain reliever. It is anti-inflammatory and can give relief from the pain and swelling. You can consume it orally or apply it directly to the skin of the affected area.

To apply directly to the area: Mix a tbsp of coconut oil or olive oil with two tbsps of turmeric powder to make a paste. Apply to the affected shoulder. Wait for it to dry, then wash off with warm water. Do this two times a day.

To make a drink: Mix a tsp of turmeric powder into a cup of milk. Stir well. Boil the milk and add honey to sweeten it. Drink it two times a day.

Note: If you are taking blood-thinning medicines, don’t consume too much of turmeric.

  • Apple Cider Vinegar

Apple Cider Vinegar acts as an anti-inflammatory and relieves pain.

Bathing: Add two cups of apple cider vinegar to warm bath water. Bathe in this water for 20-30 minutes

To make a drink: Mix a tbsp of ACV in a glass of warm water and add some honey.

Correct Posture

Bad posture puts a strain on the muscles between your shoulder blades as they have to work harder to pull your shoulder back. Adopting a good posture is necessary to reduce shoulder pain.

To check your posture:

  • Stand with your back against a wall
  • Your head, shoulders, and buttocks should all be touching the wall
  • You should be able to slide your hand through the small curve in your lower back

This is the best posture to avoid putting extra strain on the muscles in your back.

If you are at a desk all day:

  • Sit with your back as straight as possible and have a small support at your lower back.
  • Make sure the chair is high enough so that your elbows are at a 90-degree angle.
  • Keep your feet flat on the floor with your knees at a 90-degree angle.


Bending your neck so that your head touches your shoulder repeatedly on each side can offer some stretching and pain reduction. Here are some other exercises that may help you.

Balanced Diet

  • Eat lots of fresh green vegetables and protein rich foods which help strengthen muscles.
  • Eat calcium-rich foods such as dairy, to add to your bone and muscle health.
  • Drink plenty of water to prevent dehydration.
  • Avoid consuming alcohol as it slows the healing process.
  • Include food rich in Omega 3 fatty acids to help reduce pain. They include oily fish such as tuna and salmon, nuts and seeds.

If you have a painful shoulder blade caused by injury or strain then try the shoulder blade pain treatment (that you can do at home) above to relieve the pain and inflammation.

You Might Also Like: