Trigger Point Series: Rhomboids – Is That Ache Between Your Shoulder Blades Coming From Tight Muscles?
Do You Feel a Deep Ache Between Your Shoulder Blades?
Do you ever notice a dull, nagging ache between your spine and shoulder blade that seems hard to stretch or massage on your own?
The rhomboid muscles may be involved.
The rhomboids are a group of muscles located in the upper back between the spine and the shoulder blades. They help pull the shoulder blades toward the spine and support upper-back posture.
When these muscles become overworked or develop sensitive trigger points, discomfort may be felt along the inner border of the shoulder blade and across the upper back.
Where Are the Rhomboid Muscles?
There are two rhomboid muscles on each side:
Rhomboid MinorLocated higher in the upper back.
Rhomboid MajorLocated below the rhomboid minor and covers a larger area.
Both connect the spine to the inner border of the shoulder blade.
Their main functions include:
Pulling the shoulder blades toward the spine
Helping stabilize the shoulder blades
Supporting upright posture
Assisting with shoulder-blade movement
Because they work to counter forward-rounded shoulder posture, they can become fatigued when you spend long periods hunched over.
Common Symptoms of Rhomboid Trigger Points
Sensitive trigger points in the rhomboids may contribute to:
✅ Aching between the shoulder blade and spine
✅ Tender spots along the inner border of the shoulder blade
✅ Upper-back tightness
✅ A deep “knot” sensation
✅ Discomfort around the back of the shoulder
✅ Muscle fatigue after prolonged sitting
Some people describe the sensation as a dull, persistent ache rather than sharp pain.
What Causes Rhomboid Tension?
The rhomboids may become overloaded by:
Long hours at a computer
Rounded shoulder posture
Looking down at a phone or tablet
Working in a hunched position
Repetitive reaching
Prolonged driving
Carrying heavy bags
Weakness or fatigue in upper-back muscles
Tight chest muscles pulling the shoulders forward
Stress-related postural tension
When the shoulders stay rounded forward for long periods, the rhomboids may remain lengthened and under constant tension.
Simple Rhomboid Stretch
Step 1
Sit comfortably on a chair.
Step 2
Reach both arms forward and gently round your upper back.
Step 3
Allow your shoulder blades to move apart.
You should feel a gentle stretch between your shoulder blades.
Step 4
Hold for approximately 20–30 seconds.
Breathe slowly and avoid forcing the stretch.
Another simple option is to hug yourself, reaching each hand toward the opposite shoulder while gently rounding the upper back.
Take a Posture Break
During long periods of sitting, try this quick reset:
Sit tall.Relax your shoulders.Gently draw your shoulder blades back and down.Hold for a few seconds, then relax.
Repeat several times throughout the day.
The goal is not to squeeze the shoulder blades as hard as possible — just to restore a comfortable, neutral position.
How Massage Therapy Can Help
Registered Massage Therapists commonly work with the rhomboids when clients experience upper-back and shoulder-blade tension.
Treatment may include:
Trigger Point Therapy
Therapeutic Massage
Myofascial techniques
Gentle or deeper compression
Swedish massage techniques
Stretching
Shoulder-blade mobility work
Because the rhomboids work closely with other muscles, your RMT may also assess the:
Trapezius
Levator scapulae
Rotator cuff muscles
Posterior shoulder muscles
Pectoral muscles
Neck muscles
Sometimes the most effective treatment involves addressing both the tight upper-back muscles and the muscles pulling the shoulders forward.
Why Does It Feel Like a Knot Between the Shoulder Blades?
This area can feel particularly stubborn because several muscles overlap around the shoulder blade.
The rhomboids lie underneath the trapezius, so tension may feel deeper than a typical surface muscle knot.
However, pain between the shoulder blades can have many possible causes and should not automatically be assumed to come from the rhomboids.
When Should You Seek Professional Advice?
Speak with an appropriate healthcare professional if you experience:
Severe or worsening pain
Chest pain
Shortness of breath
Pain after significant trauma
Numbness or tingling into the arm
Arm or hand weakness
Unexplained fever or illness
Pain that wakes you at night
Symptoms that persist or continue to worsen
Visit Tsingtao Wellness Spa
At Tsingtao Wellness Spa, our Registered Massage Therapists provide personalized treatments for upper-back, shoulder, and neck muscle tension.
Whether your rhomboids feel tight from desk work, poor posture, repetitive activity, or everyday muscle overuse, your RMT can assess your needs and customize your treatment to your comfort level.
Visit us at our Markham or Vaughan location and let us help you Relax. Recover. Renew.
