Rhomboid pain is labeled as pain between the scapula and the back spine (interscapular pain) that can even work up to the base of the neck. It is often described as a throbbing ache or dull ache, pressure, knife-like, pulling, or even a burning sensation.
Symptoms
- Pain, loss of movement and difficulty when adding the arm outward
- A constant burning sensation in the upper and / or middle of the back, between the shoulder blades, when breathing
- A squealing or clicking sound when the scapula moves
- Presence of myofascial nodes
Causes
- Poor posture, especially sitting too long leaning in front of your computer
- Traction movements
- Repetitive movements
- Throwing movements
- Injury
Stretching
Lower neck and upper back stretch (rhomboid)
- Sit on a chair (maybe done standing)
- Extend your arms out in front of your body.
- Gently stretch so you can feel your shoulder blades pull apart.
- Gently tilt your head forward.
- Hold for 15 to 30 seconds.
- Repeat 2-4 times.
Arm in front
Rhomboids stretch:
- Bring the arm in front of the body as shown.
- Hold the elbow with the opposite arm.
- Gently pull on the chest until a stretch is felt in the back of the shoulder.
- Repeat with the other arm
Cat-Cow The diamonds stretch out:
Cat Cow, or Chakravakasana, is a yoga pose believed to improve posture and balance, ideal for people with back pain.
- Start on your hands and knees in a tabletop pose, with a neutral spine. As you inhale and switch to cow pose, lift the bones in your seat upward, press your chest forward, and let your belly sink down.
- Lift your head, relax your shoulders away from your ears, and look straight ahead.
- As you exhale, adopt a cat pose while rounding your spine outward, tucking your tailbone, and pulling your pubic bone forward.
- Release your head back to the floor, but don’t force your chin to your chest. Most importantly, relax.
