Shoulder Blade Pain: Causes and Treatment

Let’s talk about shoulder blades!

Have you ever given a thought to those pieces of bone on your back, just below your shoulders? Probably only when they’re hurting; and what does it mean when they are? Read on…


What are Shoulder Blades?

Shoulder blade or scapula, is a triangular shaped bone located in your upper back, behind each of your shoulders, which connects the upper arm bone (humerus) with the collar bone (clavicle).

Pain in this area is not easy to figure out, since it could indicate something serious, like a heart attack, or something temporary and mild, like having slept in an awkward position. So here’s everything you need to know about it…

Causes of Shoulder Blade Pain

Poor posture or an awkward sleeping position

Sleeping in an uncomfortable position or sitting with bad posture for prolonged periods of time can cause pain in the shoulder blade area, but most of this pain is muscular and doesn’t mean there is an injury, so it can be easily treated via physical therapy and practicing better posture.

Direct injury to the scapula bone

Trauma, falls or taking a hard blow can injure the scapula. It can be bruised or even fractured. Scapula fractures can be type I, II, or III, depending on their severity and bone displacement, and might need surgery to be reset when they are severe, though most don’t.

When surgery is not needed, treatment is usually pain medication, temporary immobilization and physical therapy. These fractures are usually common in car accidents, and can be accompanied by chest trauma and other fractures, but they’re not among the most common fractures in the country.

Mild or severe shoulder or rotator cuff injury

The shoulder has an amazingly wide range of motion, which means it needs a lot of soft tissue and bone support in order to work properly. Since it has so many connections, it can easily get injured or swollen with bad movements or by lifting too much weight. These injuries cause shoulder blade pain and can make it more sensitive to touch.

Joint or bone conditions

Conditions that cause pain and affect the bones and joints, could also cause shoulder blade pain. These conditions are: arthritis (more specifically ankylosing spondylitis), osteoporosis, scoliosis, spinal stenosis, fibromyalgia and frozen shoulder. They cause pain in different bones and joints and can affect the scapula, but their treatment depends on the condition, though applying heat or cold packs, and being careful with movement, usually helps.

Pain irradiated from an organ in distress – referred pain

Since the lungs and heart are so close to the scapula, they can cause pain in its general area when they are malfunctioning. However, other organs and conditions can cause shoulder blade pain, such as back problems, a slipped disk, gallbladder disease, liver problems, peptic ulcers, pancreatitis, or abdominal surgery.

The body is connected, so different conditions can cause pain in seemingly unrelated areas, which might be confusing. In this case, the original condition needs to be treated before the referred pain can go away. However, pain medication can sometimes help while the treatment is completed, but it’s healthier to stick to natural solutions, like heat packs, or CBD oil.

Heart Issues

Particularly in women, heart issues can cause sharp shoulder blade pain. The conditions that specifically cause this are: heart attack, a tear in the aorta, and inflammation of the lining of the heart, which is why it’s important to pay attention to other alarming symptoms that occur at the same time.

Lung issues

The lung issues that are known to cause shoulder blade pain are lung cancer, blood clots, or a collapsed lung. These conditions may also cause difficulty breathing, fainting, or other complications.


Lung cancer, breast cancer and colon cancer can cause pain in the shoulder blades. Though extremely rare, heart cancer also causes feelings of pain and tightness in the chest and possibly in the back.

Nerve damage or neuropathy

Nerve damage in the area, or Brachial Plexus Neuropathy can also cause pain in the area where the shoulder blades are and the shoulders. A pinched nerve in the shoulder can cause pain as well.


Positioning of the Pain

Depending on the disease and the organ, pain can present in different sides of the body, or can be accompanied by other symptoms.

Pain behind left shoulder blade – Left shoulder blade pain in women

Heart attack mostly causes pain in the left shoulder blade, and, for some reason, women are more likely to experience this symptom than men are. However, strain or trauma to the left arm, shoulder, or back can also cause this particular pain.

Pain in upper back between shoulder blades

When the pain is located between the shoulder blades, the cause could be a little different. It could be related to acid reflux, which affects the esophagus and could cause referred pain towards the middle of the upper back. However, pain between shoulder blades in women is also a common occurrence in heart attacks, so don’t ignore it, just pay attention to the way it presents.

Scoliosis, vertebral compression fractures , or epidural anesthesia, can also cause interscapular pain. But, when it comes to epidural anesthesia, the pain should go away as the anesthetic wears off.

Pain behind right shoulder blade

Gallbladder disease generally causes pain in the right shoulder blade, since it is located on the right side of the torso. However, strain or trauma to the right arm, shoulder or back can also cause this pain.

What causes knots under shoulder blade?

Knotting can be painful and annoying. Though it is usually not very serious. These muscle spasms are caused by prolonged bad posture or position, by tension in the neck and shoulders, or by muscle strain and overuse.

It can happen mostly on the dominant side for each person, since it’s the one we put more strain on, but can also happen on both sides.  


The appropriate treatment for shoulder blade pain depends on its cause.

For overuse, strain, bruising, or bad posture, the recommended treatments involve rest, hot/cold compresses, painkillers (if absolutely necessary), stretching, massages, physical therapy and light movement exercises.

For cancer and other conditions that cause pain to irradiate to the shoulder blades, the necessary treatment is the designated one for that particular condition (like chemotherapy for cancer, or medication for heart issues). 

When it comes to knotting and tension, massages and hot compresses are the best options, since massages can help undo the spasms and heat relaxes the tense muscles.

People have also reported feeling some relief while using CBD supplements. This is probably due to the component’s antispasmodic properties as well as mild pain relieving effects.

When should I see a doctor for shoulder blade pain?

Though muscle strain or mild pain caused by poor posture is not really a reason to go to urgent care or schedule a doctor’s appointment, when it has been bothering you for more than 3 months, then a visit to an orthopedist, physiotherapist or chiropractor might be a good idea.

You should see a doctor immediately when the pain is so intense that you are unable to move, or if it’s accompanied by:

  • Sharp chest pain
  • Breathing difficulties
  • Tachicardia
  • Slurred speech
  • Dizziness
  • Vision problems
  • Any other alarming symptoms that significantly affect your ability to function as usual

Prevention and Tips

  • Be aware of your posture and correct it if necessary
  • Don’t lift items that are too heavy, and be careful when pulling or lifting any weight (like when carrying children or heavy suitcases).
  • If you spend a lot of time sitting behind a desk, get up and stretch, walk around and check your posture often.
  • Cut down on sugar and inflammatory foods, which can cause joint pain and muscle weakness. Some inflammatory foods, though not all of them, are: processed meats, sugar, fried foods, refined wheat (white bread, white pasta) and gluten.

I hope this was informative and helpful! Sometimes shoulder and shoulder blade injuries can feel like they will never heal, but you might be able to manage them and improve mobility and pain by changing your lifestyle, being very careful and conscious with your movements, and, believe me, physical therapy works wonders.

I was injured after carrying a heavy suitcase during a three week trip, and for months there were tight knots under my shoulder blades and I couldn’t lift my left arm or walk for too long without feeling excruciating pain on my left shoulder blade and neck.

After months of pain, I finally saw an orthopedist, who sent me to a physical therapist. After three months of careful therapy and applying hot packs on my back, I was moving my arm again, not being woken up by pain, and a lot less annoyed.

Of course, my soft tissue is still injured and will never heal, which is why I need to be careful about a few things, like about sleeping on my left side for too long, lifting my arm too high without being careful, or lifting things that are too heavy… But it no longer feels like it did before, which was as if I would never use my left arm for much again.


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CBD Face Mask – Just What Your Skin Needs!

It’s Time for some Pampering and Self Care with these Amazing Turmeric and CBD Face Masks

Let’s face it, most of us have had skin problems at some point in our lives. From irritation, to oily skin to acne, there’s always something that’s ailing our complexion.

At this point we know that, when it comes to skin, the least aggressive options are the best ones; this is why strong chemicals are better kept away. On the other hand, natural, homemade face masks are a really nice way to care for our skin and relax, not to mention they’re all the rage!


Today, we’ll be giving you two recipes for all natural face masks, using two ingredients you might not normally think of when planning a spa night with friends, or by yourself.

As a side note, both of these recipes have been enhanced with tea tree oil due to its healing and antibacterial properties. It’s a great complement for the other ingredients you’ll be using.

CBD Skin Care Benefits

CBD has a lot of benefits, to the point where it is often used by people who suffer from dermatitis, eczema, acne, and other skin conditions. When used in cream form, or any other topical presentations (cbd face serum, sprays, patches, roll-ons), CBD can do a lot for your skin!

Some of the most recognized CBD skin care benefits, are:

  • Antibiotic and antifungal: CBD has antimicrobial properties that prevent infections and the growth of bacteria or fungi, while also strengthening the body’s built in defense system.
  • Anti inflammatory: topical CBD helps reduce localized swelling caused by allergies, bruising, exhaustion, and irritation.
  • Reduces irritation: CBD calms the skin, reducing irritation, itching and redness caused by different factors.
  • Promotes healing: CBD promotes healing and activates skin repair when there are lesions.
  • Interestingly, cannabis has also been known to work very well in the treatment of some forms of skin cancer (and other types of cancer), with impressive results. However, when used for cancer, THC, the psychoactive component found in cannabis, plays an important role.

Calming, rejuvenating CBD Face Mask and CBD Facial

You have probably seen some of the best CBD beauty products out there! But how about making your own?

Cannabis has a calming, anti inflammatory effect on the skin. It can be used by people who suffer from diverse skin conditions due to it being both a natural and effective way to reduce inflammatory and allergic reactions, making it the best face mask for irritated skin.

So here’s the recipe…


  • 1 tablespoon of CBD Oil
  • ¼ of an avocado
  • 3 drops of tea tree oil


Mix all the ingredients until you have a creamy paste, then carefully apply it on your face with a brush, and leave for 10 minutes. Close your eyes and relax! You deserve it. Do this once a week, or when needed.

How does CBD work in face masks?

Though CBD can be used on its own, in cream or oil form, the idea behind mixing it into a face mask with other beneficial ingredients, like tea tree oil and avocado, is to potentiate its action on the skin and make the experience a lot more healing. This might be the best CBD skin care routine for you! Try it and let us know how it goes.

Remember, natural ingredients are always the best option!

CBD Oil side effects

CBD oil hasn’t been observed to have side effects on the skin. It generally relieves pain, irritation, and inflammation, but no negative effects or allergic reactions have been documented. On the contrary, due to its anti inflammatory effect, CBD has been shown to reduce light allergic reactions, along with the hypersensitivity and irritation caused by them.

Turmeric Skin Care Benefits

Curcumin, the main component in turmeric, has several different health benefits, making it one of the most medicinal herbs in the world, which is why it is highly used in Ayurvedic medicine in India and Sri Lanka, as well as incorporated into the local cuisine.

  • Antimicrobial: it doesn’t allow harmful microbes to grow, cleansing impurities off the skin.
  • Anti inflammatory: it reduces inflammation and pain caused by it.
  • Antioxidant: it has the ability to cancel out free radicals which are thought to cause cancer, aging and decay in the skin and other organs.


Deep cleaning, detoxifying Turmeric Face Mask

Turmeric has antibacterial, anti-fungal, and antioxidant properties, so it helps clean and detoxify your skin deeply, while reducing inflammation and the “puffiness” caused by it. So here’s an amazing recipe that can help you…


  • ½ teaspoon of powdered turmeric
  • 1 tablespoon of raw Honey
  • ¼ teaspoon of apple cider vinegar
  • 6 drops of tea tree oil


Mix all the ingredients until you have a paste, then carefully apply it on your face with a brush, and leave it for 6 minutes. Do this once a month.

If you have a light complexion, it’s best to do this when you don’t have any commitments that day, since your skin might (not necessarily) have a yellow tinge for a few hours. Though this shouldn’t happen if you don’t use more than ½ a teaspoon. Don’t worry if it does happen, though! Just don’t leave the mask on for too long, and gently rinse your face a few times, soak a cotton ball in your favorite face tonic, and dab it as you normally would.

Some bonus tips for skin care:

  • Drink enough water: you might’ve heard this before, but it’s true: water helps the body get rid of toxins that affect our skin.
  • Eat fruits and vegetables every day: they give you important nutrients that your skin needs in order to be healthy and repair itself.
  • CBD supplements: taking a CBD supplement as little as once a day can contribute to your body’s ability to heal and can reduce inflammation or irritation in your face.
  • Avoid strong chemicals: they can cause irritation and allergies.
  • Give your pores a break from makeup: your skin also needs to breathe every now and then.
  • Skincare routine: Wash your face once or twice a day with cold water and a soft, natural face wash (if necessary), making sure you remove all your makeup before going to bed! The pillowcase isn’t the only one that suffers if you go to sleep with makeup on.

Let’s take the time to care for ourselves…

We live fast paced lives which often cause us to forget about caring for ourselves in basic ways. We work, study, travel and, before we know it, our skin is dry and lifeless, or irritated and swollen.

Whether it’s a poor diet, lack of nutrients, or excessive exposure to the elements, CBD and curcumin can help us give a little life back to our complexion, not to mention, taking the time and putting the effort into helping our skin recover, reminds us to be more mindful and appreciate our health and body…


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New Year’s eve is coming. And we know you have already been thinking about your New Year’s resolutions. We also know that those resolutions don’t last very long, and very few of us can…

5 New Year’s resolutions and 5 awesome apps to help you achieve them

New Year’s eve is coming. And we know you have already been thinking about your New Year’s resolutions. We also know that those resolutions don’t last very long, and very few of us can actually fulfill them before the year comes to an end. We have found the perfect tool for you to track and actually commit to your resolutions: your phone.


Wellbeing Essence cares about your health. We want you to start 2019 with a healthier lifestyle. That’s why we have selected 5 New Year’s Resolutions and 5 apps so you can achieve them by the end of next year. And the best part is that, besides getting a healthier lifestyle, you won’t be spending more than 10 dollars in the process.

Add CBD to your daily routine – Releaf App

CBD has a lot of health benefits. It is a great treatment to deal with anxiety and stress. It relieves all kinds of pain related to arthritis, muscle soreness, among others. Also, CBD has anti-inflammatory properties and it can reduce risk of diabetes. Cannabinoids, such as CBD, are a very powerful and effective components which can treat epilepsy. Hemp seeds are some of the most nutritious foods in the planet. These are more than enough reasons to add this to you New Year’s resolutions, right?

The tricky part of getting the right product and strain for you: Every person is unique, and so is the Endocannabinoid system in them. One CBD strain can be perfect for your muscle pain, but it might not be as good for your dad, who suffers from back pain. So, how can you get the most out of CBD? Releaf App gives you all the tools.

This app is just awesome if you want to track and find the best cannabis product for a condition. This app allows you to track your cannabis intake and how it’s helping with a specific symptom. The more specific you are about what you take, how you take it and how it makes you feel, the more accurate Releaf is going to be. With your phone you will be able to identify which cannabis strain and product will be better for your specific symptom. And you can also learn from other users and get their insights on cannabis as well.

Eat healthier – My Fitness Pal

After all the eating and drinking during the holidays, losing weight is on top of almost everybody’s new year’s resolutions. But we all know the momentum doesn’t last long enough for you to see the results. And if you are persistent enough, there’s a chance that in just one instant, you throw everything away for that cheeseburger and shake.

Sometimes the change is so radical and strict people get tired and it becomes a punishment not to eat this or try that. Nevertheless, the best thing to do is to not stop eating, but to eat right. We’ve got the perfect pal to help you have a healthier diet.

MyFitnessPal is one of the best apps in the market to help you develop healthier habits. When you first log in, you need to fill a form where you tell your Pal basic health information like your weight and, most importantly, your goals. How FitnessPal works is that it helps you track everything you eat. For example, if you have scrambled eggs for breakfast, you open the app and add “scrambled eggs” to your list. It automatically gives you the amount of calories present in that breakfast you just ate. If you set your goal at 1,200 per day, the Pal will alert you when you have reached that limit.

FitnessPal has more than 6 million foods in their database to help you keep track of ingredients and meals. It is the best way to help you achieve that New Year’s resolution of letting go of those extra pounds. But most importantly, it will continue to help you once you reach that goal and maintain a healthy diet without saying no to certain foods.

Exercise at least 3 times a week – CARROT Fit

“Greetings, chubby human. I, CARROT, I’m your new fitness lord. I have but one simple goal: to transform your flabby carcass into a Grade A specimen of the human race”. This is how CARROT Fit welcomes you to its program. This app has an attitude, and it’s just awesome and hilarious.

As developers explain, Carrot is a sadistic AI, designed to beat the crap out of you while you exercise. “It makes losing wight suck less”. You start with a chubby avatar that is going to experience the full wrath and irony of Carrot’s AI. You record your weight up to once a day, so eventually when you lose weight, the avatar will be thinner.

Carrot Fit has seven-minute workouts with intense physical activity, always with the sweet companion of the AI voice. You will earn rewards for losing those extra pounds. You can also set reminders to never forget your exercise routine. And if you do forget and skip your workout, just wait and see what Carrot Fit has to say about that. It also offers a complete guide to set up and track your goals and progress. Carrot will always remind you what a bag of fatty meat you are.

According to statistics published by Offers, losing weight and exercising more is at the top of the list when it comes to New Year’s Resolutions. Research has found that 38% of the people wrote that exercise more/lose weight is going to be on their to do list for next year. So if you want an alternative and funny way to accomplish this New Year’s resolution, Carrot Fit is definitely something you should try.

Start practicing Yoga – Pocket Yoga

Yoga is an increasing tendency in the United States. According to The Good Body, there are over 36 million active American “yogis”. Between 2012 and 2017, the number of people who practice yoga has grown more than 50%! However, only 18% of the people who practice yoga are men. It’s still considered a “women’s thing”. For all the guys reading this post, we have something to tell you: add yoga to your New Year’s resolutions! We have just the perfect app to get you started.

Pocket Yoga is considered one of the best apps in the yoga market. Although it is perfect for beginners, don’t worry if you are an advanced yogi. Pocket Yoga has different practices, durations (They now millenials don’t have time to waste) and difficulty levels. This app is the closest thing to an actual yoga class. A soothing voice guides you through your workout, and you can even customize the background music. And one of the coolest things about Pocket Yoga is that it requires no connectivity. So if you don’t have internet connection you can still practice. This is simply awesome if you want to try yoga in a remote and isolated place.

Finally, one of the most difficult parts of doing yoga without a present instructor is how to know if you are doing the right pose. Pocket App has a Pose Dictionary. Each pose contains illustrations showing the correct posture and alignment, plus descriptions and benefits.

Practicing yoga will increase your flexibility, muscle strength and tone. It will improve your breathing and energy. Yoga also helps you maintain your metabolism in balance while helping you reduce weight in the process. You will improve cardio and circulatory health, which will improve your athletic performance. Still think it’s a women’s thing?

Read more – MARVIN 3 eBook

Americans are reading less every year. That is the ugly truth. According to the American Time Use Survey, the number of people who read for pleasure has decreased 30% since 2004. Only 19% of Americans, 15 and older, read for pleasure on a given day. The average reading time has dropped from 23 minutes per day in 2004, to 17 minutes per day in 2017. And we all know that “read more” is very popular in the New Year’s resolutions. The Marvin App is the perfect eBook if you are into digital reading.

According to Shelfless, an expert tech blog, Marvin is the king of all eBooks. This eBook app has a clean and modern interface to make digital reading as pleasant as it can get. It gives you the possibility to add notes and has a variety of highlighting tools. One of the most impressive things is the Deep View. The Marvin 3 app scans the whole book so you can search anything you want through thousands of pages. It is very common for readers to start looking back for characters, places or a certain conversation. With the Marvin 3 you just tap that character’s name and see all the pages where it appears throughout the text.

Marvin 3 integrates with several web services like DropBox, IMDb, Google Maps and Wikipedia to search for all kinds of things related to the book you are reading. Although there is still a large amount of people who prefer the physical book, if you want to try eBooks, Marvin 3 is definitely the best choice.


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