Short answer: Pain between your shoulder blades most often comes from a stiff, restricted mid back (the thoracic spine) and the tired, guarded muscles around it, usually from long hours sitting, driving, or looking down at a screen. A chiropractic adjustment is a precise, hands-on way to help those restricted joints move again, and research shows adjustments to the mid back also reduce neck pain and disability, because the neck and upper back move together. At Adisi Health Center in Hinsdale, Dr. Steve Petzel uses movement analysis X-rays to find which segments aren’t moving well, then adjusts them to help restore normal motion.

What does pain between the shoulder blades feel like?

People describe it in a few common ways:

  • A deep ache or burning in the middle of the upper back, often on one side
  • A “knot” right next to the shoulder blade that never quite lets go
  • Stiffness when you twist, like turning to back out of the driveway or reaching into the back seat
  • Needing to “crack” your back and feeling only brief relief
  • Tight neck and shoulders that come along with the upper back pain
  • Pain that builds through the workday and eases a bit after you move around

If you’re between 40 and 69 and spend much of your day at a desk, on a laptop, or commuting, this pattern is very common.

Why does my upper back get so stiff?

Your mid back has 12 vertebrae, and each one connects to a pair of ribs. That design makes the thoracic spine more stable than your neck or low back, but it also means that when a few segments stop moving well, you feel it. Common reasons it stiffens up:

  • Sitting and screen posture. Hours with your shoulders rounded and head forward keep the mid back bent in one position.
  • Repetitive or one-sided work. Carrying a bag on one shoulder, lifting kids, or long drives can overload the same area.
  • Old strains or accidents. A past injury can leave a segment moving less than it should. If your pain started after a crash, see our page on personal injury and auto accident care and our guide on how long whiplash lasts.
  • Muscles guarding the area. When a joint restricts, nearby muscles tighten to protect it. That tension becomes the ache you feel next to your shoulder blade.
Woman stretching overhead at her desk to ease mid-back stiffness between the shoulder blades

Is upper back pain connected to neck pain?

Often, yes. Your neck sits on top of your upper back, so when the mid back stops moving, your neck has to do extra work every time you turn or look up. That’s one reason people with pain between the shoulder blades also tend to have neck tightness and headaches that start in the neck.

Research backs up that connection:

  • Less neck pain and disability. A 2023 review of 8 randomized controlled trials (457 adults) with chronic mechanical neck pain found that thoracic (mid back) spinal manipulation significantly reduced pain and neck disability compared with other treatments (Tsegay et al., Journal of Pain Research, 2023; PubMed 36875686).
  • Better than standard care in the short term. A 2019 review and meta-analysis of 14 randomized trials found that thoracic spine manipulation improved pain and disability more than mobilization or standard care in the short term (Masaracchio et al., PLoS One, 2019; PubMed 30759118).

How do you find which joints are restricted? Movement analysis X-rays

A regular X-ray is a still picture. Your upper back can look fine standing still and still move poorly. At Adisi Health Center, our assessment of joint restriction is done with movement analysis X-rays, which look at how your spine moves so Dr. Petzel can see which segments aren’t moving the way they should.

That means your adjustments go to the specific joints that need them, instead of treating your whole back the same way.

How does a chiropractor help pain between the shoulder blades?

A spinal manipulative adjustment is a quick, controlled movement applied to a restricted joint to help it move through its normal range again. When the joints in your mid back move normally, the muscles around them no longer have to guard, and the normal biomechanics of your spine are restored. Dr. Petzel is trained in several adjusting techniques, including Impulse instrument adjusting, and picks the approach that fits your exam findings and comfort level.

For the muscle side of the problem, he can add other therapies in the same visit when they help:

What happens at your first visit?

  1. History and exam. We go over when the pain started, what makes it better or worse, and your health history, then check how your neck, upper back, and shoulders move, with orthopedic and neurological testing.
  2. Screening for anything that isn’t a back problem. Upper back pain can occasionally come from somewhere else, so we look for warning signs before any treatment.
  3. Movement analysis X-rays to find the restricted segments.
  4. Adjustments aimed at the joints that aren’t moving well.
  5. A plan you understand. You see Dr. Petzel at every visit, and your plan changes as your motion improves.
Chiropractor examining a patient's upper back during a first-visit assessment

Chiropractic visits can be covered through Blue Cross Blue Shield PPO (in-network), and no referral is needed.

What if the pain is severe or in several places?

If your upper back pain comes with neck pain, shoulder pain, and low back pain all at once, or it’s severe enough to affect sleep and work, our Recovery Memberships are an accelerated recovery plan built for that. They let you combine up to 4 therapies per visit, so every problem area gets treated together while your adjustments help your spine keep moving well. If your shoulder itself hurts when you lift your arm, see our post on shoulder pain treatment.

What can I do at home for pain between my shoulder blades?

  • Break up sitting. Every 30 to 45 minutes, stand, roll your shoulders back, and reach your arms overhead.
  • Raise your screen to eye level and keep your keyboard close so your shoulders aren’t rounded forward.
  • Try gentle rotation. Sit tall, cross your arms over your chest, and slowly turn side to side within a comfortable range.
  • Use heat on tight muscles before you move if it feels good.
  • Switch shoulders when carrying a bag, or use a backpack with both straps.
  • Do the exercises Dr. Petzel gives you for your specific findings.

When should I get medical help right away?

Pain between the shoulder blades is usually a muscle and joint problem, but not always. Call 911 or go to the emergency room if upper back pain comes with chest pain or pressure, shortness of breath, sweating, nausea, or pain spreading to your jaw or arm, or if it’s a sudden, tearing pain. Also get prompt medical care for upper back pain with fever, unexplained weight loss, a history of cancer, a recent hard fall or accident, or new weakness or numbness in your legs. We screen every patient and will tell you if you need a different kind of care.

Frequently asked questions

What causes pain between the shoulder blades?
The most common cause is a stiff, restricted mid back and tight muscles around it, often from sitting, screen posture, or repetitive work. Less often it can come from the neck, the heart, the lungs, or the gallbladder, which is why an exam matters.

Can a chiropractor help pain between my shoulder blades?
Yes. Chiropractic adjustments are designed to help restricted joints in the mid back move again. Reviews of randomized trials have found that mid back manipulation reduces pain and disability in people with neck pain, which often comes along with upper back pain.

Why does my upper back hurt after sitting at a desk all day?
Long hours with rounded shoulders and your head forward keep the mid back in one position. Over time a few segments can stop moving well, and the muscles around them tighten and ache.

Is it safe to crack my own back?
Self-cracking usually moves the joints that already move easily, which is why the relief doesn’t last. An adjustment is aimed at the specific segments that are restricted, which we find with movement analysis X-rays.

Does an upper back adjustment hurt?
Most people feel light pressure and sometimes hear a popping sound. Some feel mild soreness for a day or so afterward.

How many visits will I need?
It depends on how long you’ve had the pain and what we find on your exam. Most patients notice meaningful improvement within the first few visits, and your plan changes based on how you respond.

Can my chiropractic visit be covered by insurance?
Yes. Chiropractic visits can be covered through Blue Cross Blue Shield PPO (in-network). Call (630) 887-1900 with any questions about your coverage.

Do you see patients from outside Hinsdale?
Yes. Patients come to 534 Chestnut Street, Suite 240 in downtown Hinsdale from Oak Brook, Burr Ridge, Clarendon Hills, Western Springs, Downers Grove, Westmont, La Grange, and nearby towns. We also have pages for chiropractic care in Burr Ridge, Clarendon Hills, Western Springs, and La Grange.

Related reading: chiropractic care in Hinsdale, headaches that start in your neck, laser therapy for neck pain, back pain treatment, and conditions we treat

Next step

If you’d like Dr. Petzel to take a look, you can book a visit or call (630) 887-1900.

References

  1. Tsegay GS, Gebregergs GB, Weleslassie GG, Hailemariam TT. Effectiveness of Thoracic Spine Manipulation on the Management of Neck Pain: A Systematic Review and Meta-Analysis of Randomized Control Trials. J Pain Res. 2023;16:597-609. PubMed 36875686
  2. Masaracchio M, Kirker K, States R, Hanney WJ, Liu X, Kolber M. Thoracic spine manipulation for the management of mechanical neck pain: A systematic review and meta-analysis. PLoS One. 2019;14(2):e0211877. PubMed 30759118

This article is for education only and is not medical advice. Results vary. Information is current as of November 2026.

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