Why Does Back Pain Happen, and How Does It Resolve?
Fzt. Kemran Hafız · 4 September 2026 · 2 min read · Last updated:
Back pain felt between the two shoulder blades is usually related to posture held throughout the day. It's talked about less than low back and neck pain, but it's becoming more common with the long hours spent at a desk. The large majority is mechanical — that is, related to posture and muscle balance — and it eases with the right programme.
Why does it happen?
- Prolonged forward-head and forward-shoulder posture
- Weakness and imbalance in the muscles that hold the shoulder blade
- Sudden strain and muscle spasm
- More rarely, spine and rib-joint-related or referred pain
What helps at home?
- Staying active; inactivity prolongs the pain
- Heat application and regular breaks
- Bringing the screen and work setup to eye level
An assessment-based, measurable programme
For a lasting result, the source of the pain is first distinguished: muscle, joint, or posture. Then a programme based on posture and movement analysis is built; goals are set measurably, the shoulder-blade and back muscles are gradually strengthened, and the process is reviewed regularly.
Which exercises are recommended?
Pulling movements that bring the shoulder blades together, rotation exercises that open the upper back, and stabilisation movements that work the abdominal and back muscles together are the most commonly used categories. Which movement takes priority depends on whether the pain is muscle- or joint-origin; that's why an assessment-based choice is recommended instead of a generic list.
When to see a physician?
Pain spreading into the chest/arms, coming with shortness of breath; fever, night sweats, unexplained weight loss; severe pain after an impact; weakness or numbness in the arms should be assessed without waiting.
Fzt. Kemran Hafız assesses the source of back pain; runs a programme in person that corrects posture and muscle balance with measurable goals.