Upper back pain between the shoulder blades can make simple tasks feel exhausting. Many people in Palm Beach Gardens and nearby cities like West Palm Beach, North Palm Beach, and Jupiter struggle with this pain every day. It often comes from muscle strain, poor posture, or long hours sitting without breaks. Stress and shallow breathing can also make the muscles around your spine tense up, creating constant discomfort.
Gentle stretches and simple exercises can bring relief. Try the seated forward lean to relax the muscles between your shoulder blades or the doorway chest opener to take pressure off your upper back. Strength exercises like shoulder blade squeezes and wall slides help your muscles support your spine with less effort, reducing pain over time.
Small posture changes also make a big difference. Sit with feet flat, shoulders relaxed, and your screen at eye level. Stand up, stretch, and move regularly to prevent stiffness. Staying hydrated, practicing gentle breathing, and managing stress can further ease tension.
If your pain persists or keeps coming back, seeing a physical therapist in Palm Beach Gardens can help. They can identify the cause, guide you through safe exercises, and create a personalized plan for relief.
👉 Want to know how to relieve your upper back pain? Read on!
