Magnet Health

How to Relieve a Pinched Nerve in the Shoulder Blade

A sudden sharp pain near your shoulder blade—annoying at first, then relentless. You might not even realize it’s a pinched nerve, but once it strikes, all you want is relief. The tricky part? Figuring out how to relieve a pinched nerve without making things worse. There’s more to it than rest and ice—and the real solution might surprise you.

Home Remedies to Relieve the Pain

A pinched nerve in the shoulder blade can cause sharp, persistent, and limiting pain. While seeing a healthcare professional is recommended, there are several home remedies that can help reduce discomfort safely.

These methods aim to reduce inflammation, improve mobility, and prevent future discomfort, provided they are used correctly and without putting strain on the affected area.

Physical Therapies at Home

Heat and ice: Alternating between hot and cold applications can help ease inflammation and muscle pain linked to the pinched nerve.

• How to apply it: Place a warm compress or ice pack on the affected area for 15 minutes.
• Frequency: Wait at least two hours before reapplying to avoid skin damage.
• Tip: Never place the source directly on your skin—use a cloth as a barrier.

Gentle massages: Massage can relax tense muscles around the pinched nerve.

• Application: Use slow, circular motions on the shoulder blade area.
• Benefit: Helps release muscle tension and improves circulation.

Controlled stretching: Gentle, progressive stretches can improve mobility without worsening the injury.

• Reminder: Avoid any movements that increase pain.
• Suggestion: Try slow and mindful neck and shoulder stretches.

Strengthening and Posture

Strength exercises: Building up the muscles around the shoulder blade helps stabilize the area and ease nerve pressure.

• Goal: Boost endurance and reduce the chance of future injuries.
• Frequency: Do exercises recommended by a health professional or physical therapist.

Good posture: Proper posture reduces unnecessary pressure on the spine and nerves.

• Tip: Keep your back straight when sitting and avoid slouching.
• During sleep: Lying on your back with a pillow under your knees can support spinal alignment.

Using home remedies can offer noticeable relief for pain caused by a pinched nerve in the shoulder blade. These methods may support recovery. If the discomfort continues, seek medical advice.

Over-the-Counter Pain Relief Options

Several over-the-counter pain relievers can provide relief. These include oral medications and topical treatments that can help depending on the pain’s severity and location.

Always follow the product’s instructions and consult a professional if symptoms don’t improve.

Common non-prescription medications for pain caused by a pinched nerve include:

Nonsteroidal anti-inflammatory drugs (NSAIDs)

• Ibuprofen (Advil, Motrin): Relieves pain and inflammation.
• Naproxen (Aleve): Offers longer-lasting relief.

Acetaminophen (Tylenol)

• Eases pain but does not target inflammation.
• May be better tolerated by those sensitive to NSAIDs.

Topical pain relievers
These are useful for pain in a specific spot, like the shoulder blade:

• Capsaicin: A natural compound that helps block pain signals.
• Topical diclofenac: An NSAID in gel or cream form that reduces pain and swelling.
• Topical lidocaine: A patch or cream that numbs the area temporarily.

Non-prescription pain relievers can help ease pain from a pinched nerve in the shoulder blade. If the pain worsens or doesn’t go away, see a healthcare provider for a diagnosis and tailored treatment plan.

Lifestyle Changes to Prevent Recurrence

Once the pain improves, it’s time to take steps that help keep it from coming back. Making simple lifestyle changes can strengthen muscles, improve flexibility, and ease pressure on spinal nerves, lowering the chance of another episode.

• Posture matters when it comes to reducing pressure on nerves and back muscles. Maintaining an upright position helps distribute weight evenly, decreasing the likelihood of irritation or compression.
• Incorporating strength and flexibility exercises into your daily routine boosts stability and reduces the tension that can trigger a pinched nerve.
• Limiting repetitive or high-intensity activities is key to preventing injuries. Taking breaks during tasks gives your muscles time to relax and recover.
• Maintaining a healthy weight relieves pressure on the spine and nearby nerves. A balanced diet and regular movement support this goal.
• Physical therapy helps correct muscle imbalances and teaches techniques to improve strength and mobility. A therapist can tailor exercises to your needs.
• Getting enough rest during the day allows your muscles to recover. Regular breaks help prevent overload and improve overall performance.
• Avoiding sudden movements can prevent nerve irritation. Daily actions—even minor ones—should be done slowly and with control.
• Ergonomics at home and work can ease strain on your back and shoulders. Adjust chairs, desks, and screens to the right height for proper support.
• Stress management reduces muscle tension, especially in the neck and shoulder area. Techniques like deep breathing, meditation, or yoga can help release that tension.

Making consistent adjustments to your lifestyle can help prevent pinched nerves in the shoulder blade. These habits support long-term comfort and reduce the risk of future flare-ups.

When to See a Doctor or Physical Therapist

If you have signs of a pinched nerve in the shoulder blade—such as ongoing pain, numbness, or weakness—and they don’t get better after a few days of rest or over-the-counter medication, see a healthcare provider.

Seek medical attention right away if the pain is intense or affects your ability to go about your day, such as dressing, driving, or lifting. Watch for symptoms like trouble gripping objects, loss of strength in your arm or hand, or worsening pain. These could be signs of a more serious nerve issue.

For women, pain in the left shoulder blade—especially when paired with other symptoms of a heart problem like chest pressure, shortness of breath, or heavy sweating—requires immediate medical care. An initial visit with a doctor can help clarify the diagnosis. After that, working with a physical therapist can help manage pain, improve mobility, and support recovery.

Sources:

• Jimenez, A. Shoulder Nerve Pain: Personal Injury Doctors.
• Floranda, E. E., & Jacobs, B. C. (2013). Evaluation and treatment of upper extremity nerve entrapment syndromes. Primary Care: Clinics in Office Practice, 40(4), 925-943.