Well, I call it “simple” just because it is the way how to do it; yet, if you have some chronic or strong pain between shoulder blades it is better to consult with your doctor.

So the method I’m telling you here consists of simple exercises that will not take much time from you. Also you don’t have to have a great physical background to perform them.

The basis for these exercises is idea that the most common cause of the upper back pain is improper posture and muscle spasms. So we simply need to bring some relief to your back. Here is how you do it:

upper back pain - stretch your arms up

- Exhale, then with inhale rise your arms above your head, intertwine fingers and stretch yourself up as much as you can. A tip here: do not stretch too fast or you may feel dizzy.

- Once you reached the highest position with your arms, stay there for few seconds, and lower your arms slowly with exhale. Do it 3 times.

- Then again, raise your arms with inhale, but without stretching this time, and immediately after that lower them with exhale down to the ground. At the final position when your spine is bent, and your palms reaching the floor, you need to relax – this is the key of this exercise, when you fully relaxed your muscles spasms will diminish. You can stay in this bending position as long as you feel comfortable; breathe naturally.

pain between shoulder blades - lean forward

Cautions: it is really important to check how you feel yourself – if there is some discomfort, slowly return to the normal standing position. It may be difficult to remain in this pose for people with high or low blood pressure. In any case just listen to your body. If you feel that you have numb feet, return to the standing pose and shake your legs gently, then repeat the exercise.

- When you return to the initial standing position, inhale.

These simple exercises are great for muscle pain between shoulder blade and spine; they work fine, but as I said, consult with a professional if you have some serious back disorders.