Rhomboid Muscle Pain - Causes, Symptoms, Identifying And Treat

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Rhomboid muscle pain is a common condition that can cause discomfort and restricted movement in the upper back and shoulder region.

The rhomboid muscles, located between the shoulder blades, play a crucial role in stabilizing the shoulder blades and assisting with various upper body movements.

When these muscles become strained, injured, or overly tense, it can result in rhomboid muscle pain. This type of pain is often characterized by aching, stiffness, and localized tenderness in the affected area.

Understanding the causes, symptoms, and treatment options for rhomboid muscle pain is essential for managing and alleviating this condition effectively.

What Is The Rhomboid Muscle?

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One of the largest groups of muscles in your upper back is called the rhomboid muscles. The rhomboid major and the rhomboid minor are the components that make them up.

Together with other muscles, they make up the shoulder girdle, which is responsible for maintaining the stability of your shoulder blade and shoulder. In addition, the rhomboid muscles:

Bring the blade of your shoulder back.
Raise your shoulder blades and spin them around.
Please raise your arm to the overhead position.
Assist you in throwing
Help you pull
To assist you in rotating your torso‌

Rhomboid major - AnatomyOnlineCourse

Rhomboid Muscle Pain Symptoms

When you have discomfort in your rhomboid muscles, you will most likely experience it as pains or tension in your upper back, which is located between your shoulder and your spine. ‌Pain in the rhomboid muscle may be accompanied by the following symptoms:

Aching ache
Stiffness
Tightness
Pinching
Shooting pain
Tingling
Numbness
Nerves as thin as needles
Discomfort accompanied with noises of clicking or popping
It hurts to take a breath.

Causes Of Rhomboid Muscle Pain

What causes rhomboid muscle pain? The following are some of the potential causes of discomfort in the rhomboid muscle:

Posture that is wrong or bad.
Injuries caused by prolonged sitting injuries caused by stretching
Overstretching, or ripping of the muscles caused by lying on your side for long periods of time

Shoulder and arm discomfort are common symptoms that may be brought on by overusing the rhomboid muscle. Pain in this region is sometimes brought on by activities like rowing, golfing, and tennis.

This sort of discomfort may also be caused by doing things like carrying big bags and backpacks, lifting heavy items, and engaging in activities or occupations that need you to stretch your arms above your head for extended periods of time.

What is the main cause of rhomboid pain? The main cause of rhomboid pain is often muscle tension or strain. This can occur due to activities that involve repetitive movements of the arms or shoulders, maintaining poor posture for extended periods, or carrying heavy loads.

Additionally, stress and emotional tension can contribute to muscle tightness and discomfort in the rhomboid area.

How To Identify Rhomboid Muscle Pain

Rhomboid muscle pain is characterized by discomfort or soreness in the area between the shoulder blades. To identify rhomboid muscle pain, you can look out for the following signs:

Location of pain - Rhomboid muscle pain is typically felt in the upper back, specifically between the shoulder blades. The pain may be localized or spread across a larger area.
Pain description - Rhomboid muscle pain is often described as a dull ache or a burning sensation. It may worsen with movement or certain activities that engage the affected muscles.
Tenderness and stiffness - When you press on the rhomboid muscles, you may feel tenderness or sensitivity. Stiffness in the upper back and difficulty with certain movements, such as raising your arms or rotating your shoulders, can also indicate rhomboid muscle pain.
Restricted range of motion - Rhomboid muscle pain may limit your ability to move your upper body comfortably. You may experience difficulty in performing tasks that involve the shoulder and upper back muscles, such as reaching overhead or pulling objects towards you.
Trigger points - Rhomboid muscles can develop trigger points, which are specific areas of increased sensitivity and tightness. Pressing on these trigger points may reproduce or intensify the pain.

Where’s The Rhomboid Muscle Located?

The rhomboid muscle is located in the upper back region between the shoulder blades. It is a deep muscle that connects the inner edges of the shoulder blades to the spine. More specifically, the rhomboid muscle consists of two main parts: the rhomboid major and the rhomboid minor.

The rhomboid major muscle is the larger of the two and is located slightly lower than the rhomboid minor. It originates from the spinous processes of the upper thoracic vertebrae (T2-T5) and inserts into the medial (inner) border of the scapula (shoulder blade).

The rhomboid minor muscle lies above the rhomboid major. It also originates from the spinous processes of the upper thoracic vertebrae (C7-T1) and inserts into the medial border of the scapula, just above the insertion point of the rhomboid major.

Together, the rhomboid muscles play an important role in retracting and stabilizing the scapula, helping to maintain proper posture and facilitating movements of the shoulder and upper back.

Rhomboid Muscle Pain Treatment

How to treat rhomboid muscle pain typically involves a combination of rest, stretching, and strengthening exercises. Applying ice or heat therapy, using over-the-counter pain relievers, and receiving massage or physical therapy can also help alleviate pain and promote healing.

It's important to address any underlying causes such as poor posture or repetitive motions to prevent further discomfort.

You may speed up your recovery from rhomboid muscle pain by resting and avoiding the activities that bring on the discomfort. The RICE protocol is the first line of defense:

Rest - Get as much time as you can to relax your arms and shoulders. Don't do anything that requires you to engage those muscles.
Ice - Apply ice for 20 minutes at a time, many times a day, to your shoulder. After experiencing a strain or injury, icing the afflicted region is highly recommended.
Compression - Compression bandaging the region will help with the edema.
Elevation - When you're laying down or sleeping, use pillows to prop up your shoulders and chest.
Medications - Pain and inflammation may be treated with over-the-counter medications. Among them are acetaminophen (Tylenol) and ibuprofen (Advil, Motrin IB).

You may also try using a topical analgesic to the region, such as a lotion, gel, or spray. Diclofenac (Voltaren, Solaraze) and salicylates (Bengay, Icy Hot) are two examples of topical pain medications that are supposed to have less negative effects. This is because the medicine is not absorbed as well and does not go through the digestive system.

Essential oils, when combined with a carrier oil, may be an effective pain reliever. If you're looking for a way to ease muscular pain, try one of these 18 essential oils.

If your shoulder still hurts after a few days of icing it, try warming it instead. A warm compress or heating pad might help. Repeat this process multiple times a day for 20 minutes each time. Alternating between heat and cold treatments is an option.

Visit a physical therapist or physiotherapist if your rhomboid muscle discomfort persists despite your best self-care efforts. They can show you routines to help you feel better in your shoulders and keep discomfort at bay.

How to Fix Rhomboid Pain FOR GOOD

When To See Your Doctor

Visit a physician or a physical therapist if the pain in your shoulder or upper back does not appear to be improving even if you have been treating it.

Visit your primary care provider as soon as possible if you notice any of the following symptoms:

Your arm won't budge, can it?
Your arm or shoulder seems to be enlarged.
You feel nothing in your arm or shoulder.
The ache intensifies all of a sudden.
You continue to have a prickling sensation like pins and needles.
Your shoulder or arm has a warm or chilly sensation.
You seem to be ill.
You are running a fever.

You were in a terrible accident, and you're in a lot of agony.It's possible that you have a more serious condition if you're experiencing these symptoms, such as a shattered bone or a severe muscle tear.

How Long Does It Take To Recover From Rhomboid Muscle Pain?

Can rhomboid pain be serious? and how quickly you get over the discomfort in your rhomboid muscle will be directly proportional to how severely it was strained in the first place. The majority of moderate strains will recover in around a month's time. Healing time for more significant strains might range anywhere from a few weeks to many months.

During the time that you are recovering, it is essential that you refrain from engaging in rigorous activity and heavy lifting. Once you feel like you've completely recovered, start getting back into your normal routine slowly.

After a time of relaxation, you should pay close attention to how your body reacts when you engage in activities. Take note of the presence of any annoyance or pain, and adjust your actions appropriately.

How To Prevent Rhomboid Muscle Pain

You may take measures to avoid future rhomboid muscle discomfort episodes. Here are some recommendations and rules of thumb:

Always complete a warmup and cooldown before and after your exercise.
Make sure you're using the right form while you play sports.
When you start to feel fatigued or sore, it's important to take a break from your routine.
while necessary, employ appropriate form while lifting big things and try to avoid doing so.
Never sling a hefty bag over just one shoulder.
Keep your weight where it should be.
Keep your body in shape by consistently exercising and stretching.
Maintain an upright position while you're not moving.
When sitting for long durations, get up and move about every so often.
Please use safety gear while participating in sports or doing hazardous tasks.

Final Thoughts

When you first feel the pain in your rhomboid muscle, it is important to take care of yourself so that the discomfort doesn't become any worse. Take some time out to relax, and stay away from the things that have been aggravating the discomfort.

Work with a personal trainer to learn exercises that may help you fix imbalances in your body if you often have discomfort in your rhomboid muscles.

This may be something you want to consider doing if you already do. Getting massages on a regular basis or signing up for yoga classes might also contribute to favorable effects.

Visit your primary care physician if the extreme pain you're experiencing persists, becomes worse, or doesn't improve in response to therapy. They are able to assist you in locating a treatment plan that is suitable for your needs.

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