Upper Back & “Between the Shoulder Blades” Pain

That burning knot between your shoulder blades isn’t random—it’s usually a load-sharing problem between the thoracic spine, ribs, shoulder blade muscles, and your day-to-day posture. At Form & Function Chiropractic in Lake Oswego, we zero in on what’s actually driving it—stiff mid-back segments, irritated rib joints, and rounded-shoulder mechanics—and free up motion first. Then we retrain posture and scapular control so relief lasts, breathing feels easier, and your back stops fighting you when you’re at your desk, during your workouts, or hanging out with friends or family.

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Common drivers

Thoracic stiffness, rounded-shoulder posture, rib joint irritation, scapular dyskinesis, lifting mechanics.

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Chiropractic-first plan

• Adjustments (thoracic & costovertebral): Free up stiff segments and rib motion to reduce referral pain.
• Physiotherapy: Postural decompression, thoracic opening drills, breathing mechanics.
• Targeted Exercises: Scapular retraction/depression, prone Y/T/Ws, band pull-aparts, wall slides.
• Laser Therapy: For local tendon/enthesis irritation.
• Muscle Work: Rhomboids/mid-traps/pec minor release; intercostal/serratus work as needed.

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What to expect

• Relief: Ease the knotty, burning ache and restore deep breath comfort.
• Stabilize: Improve scapular control for lifting/carrying.
• Maintain: Habit swaps for sitting/phone use; periodic thoracic mobility.

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Home care

Short mobility hacks, doorway stretch, breathing drills (360° rib expansion).