Many people in India experience rhomboid muscle pain. It has become a very common problem. People who engage in activities that require constant arm and shoulder movements experience muscle pain more frequently. If you are struggling with pain between your shoulder movements, it is important for you to understand the causes. Read this blog until the end to explore treatment options and when to visit a orthopedic doctor in Delhi for rhomboid muscle pain relief.
What is Rhomboid Muscle Pain?
The rhomboid muscles are in your upper back. They connect your shoulder blades to your spine. These muscles are important to maintain posture and help you move your shoulder blades. When these muscles are overused, strained, or injured, it can result in pain between the shoulder blades. This discomfort can range from mild to severe and may worsen with movement or deep breathing.
5 Common Causes of Rhomboid Muscle Pain
The Bone Clinic shares the most common causes of rhomboid muscle pain. Here is a list of them –
- Poor Posture: Slouching while working at a desk or computer can overstretch the rhomboid muscles.
- Repetitive Movements: Sports like tennis, volleyball, or rowing often involve repetitive motions that can lead to muscle strain.
- Improper Lifting: Lifting heavy objects without proper technique can cause strain in the upper back.
- Overuse: Overworking the muscles during exercise or daily activities can lead to pain.
- Inadequate Warm-Up: Skipping a proper warm-up before physical activity increases the risk of injury.
Symptoms of Rhomboid Muscle Pain
The common spot for rhomboid pain is the upper back and between the shoulder blades. Here are the symptoms to watch out for –
- Pain or tightness that worsens with movement or breathing.
- Swelling or tenderness in the affected area.
- Muscle spasms or knots in the back.
- Difficulty moving your shoulders.
- A noticeable lump in the muscle due to spasms.
When to See a Rhomboid Muscle Pain Doctor
If your pain does not go away after a few days or increases even after resting, visit a orthopedician doctor in Dwarka. Patients can find many skilled orthopedicians In Delhi. They specialise in diagnosing and treating musculoskeletal problems. Consulting an orthopedics specialist helps make sure you receive the right treatment for long-term relief.
6 Treatment Options for Rhomboid Muscle Pain
Rhomboid muscle pain is frustrating when it affects your daily activities. This discomfort is felt between the shoulder blades. It can result from overuse, poor posture, or sudden movements. Thankfully, The Bone Clinic shares six treatment options to ease the pain, promote healing, and prevent future injuries.
Rest and Activity Modification
Avoid activities that may increase the pain. Give your muscles the time to heal. Do not engage in activities that may strain your upper back.
Cold and Heat Therapy
Use an ice pack during the first 24-48 hours to reduce swelling and numb pain. After the initial phase, switch to a warm compress or heating pad to relax the muscles and improve blood flow.
Pain Relievers
Over-the-counter medications like ibuprofen or acetaminophen can help reduce pain and inflammation. However, always consult a doctor before taking any medication.
Physical Therapy
A physiotherapist can teach you exercises to strengthen the rhomboid muscles and improve flexibility. Regular practice of these exercises can prevent future injuries.
Foam Rolling and Massage
Use a foam roller to gently massage the affected area and relieve muscle tension. Professional massages can also provide relief.
Posture Correction
Maintain good posture while sitting, standing, and working. Invest in ergonomic furniture to support your back and reduce strain on the rhomboid muscles. In severe cases, surgeries are also performed
Finding an Orthopedician in Delhi
Delhi has some of the best orthopedics specialists who will help with rhomboid muscle pain relief. These professionals diagnose the underlying cause of your pain and recommend personalised treatment options. If you need physiotherapy, medication, or advanced interventions, an experienced orthopedician in Delhi can guide you towards recovery.
5 Ways to Prevent Rhomboid Muscle Pain
Preventing muscle pain is always better than treating it. Follow these easy tips to keep your rhomboid muscles healthy –
Warm-Up Before Exercise
Always spend 5-10 minutes warming up your muscles before starting any physical activity. Include light stretches for the upper back and shoulders.
Maintain Proper Posture
Sit and stand with your back straight. Adjust your workstation to make sure your computer screen is at eye level, and your chair provides adequate back support.
Strengthen Your Back Muscles
Incorporate exercises like rows, scapular squeezes, and shoulder blade lifts into your fitness routine to strengthen your rhomboid muscles.
Stay Hydrated
Drink plenty of water throughout the day, especially when exercising, to prevent muscle cramps and spasms.
Take Breaks During Repetitive Activities
If your job involves repetitive movements or sitting for long periods, take regular breaks to stretch and relax your muscles.
When to Seek Advanced Treatment
While most cases of rhomboid muscle pain improve with rest and home care, some situations may require advanced treatment. If you experience severe pain, swelling, or difficulty moving your shoulders, consult an orthopedics specialist in Delhi immediately. Advanced imaging tests like an MRI may be necessary to diagnose severe strains or tears.
Rhomboid muscle pain can make simple tasks like moving your shoulder or sitting at a desk uncomfortable. This can disrupt your daily life. If you are in Delhi, you have access to leading medical care from experienced orthopaedics at The Bone Clinic, who can help you find relief.
Consult a rhomboid muscle pain doctor or an orthopedics specialist in Delhi for professional advice and personalised care.
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