Rhomboid Muscle Pain: 5 Causes, Symptoms, 5 Treatments, 10 Exercises, Prevention

Rhomboid Muscle Pain is one of the severest pains experienced between your scapula and spine in the upper part of your back. This pain occurs when you stretch, strain, or tear your rhomboids.

Rhomboid Muscle comprises of two parts, one is the Rhomboid Muscle minor and the second one is Rhomboid Muscle major. In this pain, sudden movements of the arm, the trauma of muscles, or excessive strain can damage the rhomboid muscle that causes the pain and stiffness just below the neck between your scapulae.

Though, the Rhomboid Muscle supports you in moving your arms and shoulders. It is the thin, triangle-shaped muscle that combines the shoulder blades to the spine, assisting in the ability to maintain proper posture. Thus, when we go to stretch our arms, it demands the rhomboid muscle to be very strong and flexible as well. So strains and tears in this upper back muscle can cause excruciating pain which can also wholly cripple our regular movements.

Though Rhomboid Muscle Pain is severe pain, so it can adversely affect sport-lovers, office employees, or workers increasing the pain in your back or shoulders. In this pain, persons may feel localised swelling, paresthesias pricking in your shoulders or arms resulting making arm movements difficult.

For getting relief from Rhomboid Muscle Strain, you need rest and also utilisation of hot and cold compresses.

Now consider the Rhomboid Muscle Pain its Causes, Signs & Symptoms, Treatment, Exercises, and learn how to treat and prevent this type of strain.

Rhomboid Muscle Pain 5 Causes:

rhomboid muscle pain
Rhomboid muscle pain
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Rhomboid Muscle Pain arises after extensively used of muscles and overworked over time. The muscle cramping a nerve or fibres may be stretched or torn to the point comes out as a result of severe pain in the area. The following are the various reasons given that often lead to rhomboid pain development –

A common cause of this pain is an overuse of the relative part of the body. So if you strain the muscle, a knot can form that can cause a lot of pain.

A poor posture also often leads to your Rhomboid Muscle Pain which comes from your wrong posture of sitting while working on the computer for many hours of the day. So if you’re doing it regularly then may cause the symptoms of this pain.

If you carry a backpack off on your shoulder for an extended period, it may also cause this pain because you bend over the heavyweight at the waistline for a long time. Lifting heavy objects also cause the Rhomboid Muscle Pain because of the higher possibility of stretching your waist when you bend.

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If you’re continuously sleeping on one side, it also may cause Rhomboid Muscle Pain because it affects your arms very severely.

Rowing motion may also cause your Rhomboid Muscle Pain because it needs rowing for a long time affecting your shoulders causing severe pain for many days.

Rhomboid Muscle Pain: Signs & Symptoms-

Rhomboid Muscle Pain may be critical when you move, and the intensity of this pain can also increase over time. The pain can be so severe that people can’t do any physical actions such as walk, run, or swim. If your rhomboid muscle gets strained, then the symptoms of Rhomboid Muscle Pain get revealed. Here are some common signs and symptoms are given:

  • Tightness and tenderness in the region
  • Pain when moving the shoulders or breathing
  • Radiating pain across the upper back
  • Spasms between the shoulder blades
  • Grinding noise at the shoulder blade point during movement
  • Aches in the shoulder blade region

Rhomboid Muscle Pain Treatment:

Rhomboid Muscle Pain is a severe pain that can come out in the form of a dull or sharp ache, stabbing pain between the shoulder blades. Rhomboid muscle connects our spine to the shoulder blades so if any injury or damage occurs in the hinder movement of the neck, shoulders, and arms, this pain arises.

If you’re using the arms above the head in repeated tasks and also if you’re supporting heavy loads, then it can lead to this form of muscle pain. There are the various treatments (natural home remedies) given in the following by which the Rhomboid Muscle Pain can reduce drastically –

  1. Proper Rest of Your Body:

An old saying is that ‘Rest is the best solution for your tiredness.’ This dictum holds true for the Rhomboid Muscle Pain as well. The effects of Rhomboid Muscle Pain may last up to three weeks.

After doing a proper rest to your body, it avoids all actions of your body that happens at the same time which requires the use of rhomboid muscle. If you keep your body quiet and calm for a while then reduces any pain and swelling and also allow the fibres to heal.

  1. Ice Compress Treatment:

If you use the Ice compress Treatment, it can reduce your rhomboid pain drastically. In this treatment, a towel is packed with ice, set to the particular part where the pain occurs due to the inflammation of the muscle fibres. Apply the cloth wrapped with several ice cubes for several times each day for up to 20 minutes each time.

  1. Tennis Ball Therapy:

For reducing the Rhomboid Muscle Pain of your body, you can use a tennis ball by rolling it hard on the muscle knots that cause the pain.

For this, you should lie back on the floor with the ball between the shoulder blades and move your body up and down for a while. Tennis Ball Treatment can also be done with the tennis ball against the surface of a wall if you want to do it in a standing posture.

  1. Stretching:

Stretching is also an ideal exercise that can be completed in few easy stretching rhomboid exercises. For stretching, you will have to use the adjoining muscles while helping to repair damaged fibres of the rhomboid muscles.

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But note that stretching can’t be done regularly; you must have to give a proper rest of your body after doing a few days of stretching exercise because the muscles need rest after working.

  1. Heat Application Formula:

Using a heating pad or a warmed towel to combat muscle knots or spasms is one proper solution for getting relief from the Rhomboid Muscle Pain. This formula helps you in relaxing your tension, but note that it should not be used if any swelling is present in your body.

Rhomboid Muscle Pain 10 Exercises:

The treatment of Rhomboid Muscle Pain can be easily accomplished with various exercises that can be quickly done in your at your level of comfort. When performing the following tasks at home, be sure to use gentle and smooth motions so as not to further damage the muscle.

  1. Upper Back and Neck Exercise:

This is a significant exercise if you want to get relief from rhomboid spasm or want to keep it away in your hectic daily life. For performing this type of activity, extend your arms out in front of your body at the level of your chest.

For this, turn your palms forward and interlock your fingers on opposite hands. Doing this keep maintain this position for a while then bend your head down and keep doing this until chin comes in close contact with your chest.

Hold this position for two minutes before returning your head to a normal position. Also, you can slowly move your head up and down instead of holding this in a fixed place.

  1. Tilt Your Neck Exercise:

For doing this exercise, stand straight and slowly tilt your head to one side. Keep it in your mind that your ear must be parallel to shoulder, hold this position for some seconds before returning the head to a normal position. Further, repeat this position doing this for another side with eight to 10 repetitions on each side.

  1. Shoulder Blade Stretch:

For performing this exercise, stand below a door frame, place your palms on the door frame and then lean forward. Further, do lean backward and repeat the process for several times. This exercise will help you drastically in getting relief from the rhomboid pain and will keep you stay fit.

  1. Shoulder Blade Squeeze:

This is a crucial exercise for this pain. It can be done by standing or sitting while maintaining a straight posture of the back. For this, your chin should be placed inwards smoothly, and your shoulders need to be supported slightly then start tightening your rhomboids gently by squeezing your scapulae together as much as you can. Do this for 5 seconds and repeat it minimum ten times.

  1. Neck Rotation Exercise:

For performing this exercise, keep your arms at the side and stand straight and turn your head to one side. After this, stretch your neck so that the chin can be positioned over the shoulder.

Keep maintain this position for two seconds and then slowly turn your head to the other side. Later repeat this, on each side eight to 10 times. This exercise will help you in reducing the rhomboid muscle strain drastically.

  1. Darts:

If you want to keep away from rhomboid injury, this is a very significant exercise that we should do in our daily life once in a day. For doing this exercise, we have to lie on your stomach with your arms on the side of your body.

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After this, tighten your rhomboids by moving your scapulae together then slowly move your arms and chest away from the ground. Hold this posture for few seconds and then slowly return to the posture in which you started. Note that, this exercise can also be done while keeping your palms upwards or downwards.

  1. Pull Backs the Resistance Band:

This exercise can be done by standing with your back straight holding a resistance band. The same task can also be performed by kneeling.

After this, you have to pull your arms backwards and then tighten your rhomboids by squeezing your shoulder blades together. You should be in this position for few seconds and then slowly return to the original posture. This exercise will help you in rhomboid spasm drastically.

  1. Locust:

This is a significant position to lessen your rhomboid strain. For this posture, you have to sit on your knees bent; feet must be flat during this, and move your hands almost 10 inches behind you.

After this, point your fingertips forwards if you can, inhale, lift your chest, exhale, draw your shoulders posteriorly and squeeze your shoulder blades together. Keep maintaining this position up to 5-10 deep breaths, in and out through your nose; this will give a greater relax if you’re suffering from this problem or also have any imminent danger regarding the rhomboid pain if you have a hectic daily life.

  1. Rhomboid stretch at the door:

For this hold your hands onto the frame of the door or other rigid support with both sides. During this, keep elbows straight and lean back, until a gentle stretch is felt between shoulder blades. This exercise is also a natural exercise to keep away the rhomboid spasm from you.

  1. Strech the Rhomboid during sitting on the chair:

For this exercise, first, sit on the chair, cross arms over the abdomen. Then slowly bend neck down and also lean forward smoothly. Keep elbow straight and reach it to the floor slowly. Hold this posture for a short while and then repeat this process.

Rhomboid Muscle Pain Prevention:

A dictum is said that the prevention is better than cure. Most of the Rhomboid Pain arises due to sudden and awkward movements of our body, but all Rhomboid Pain can be prevented by following few guidelines towards protecting the rhomboid muscle:

  • Do stretch your body in a regular time interval and always warm-up before going for a workout.
  • Always follow the proper techniques while doing exercises and playing a game.
  • By following the proper training, improve your muscle strength and flexibility.
  • Always avoid exercising in cold weather.
  • Not round your shoulders while sitting or standing.
  • Always take breaks more often from prolonged sitting positions.

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