Do you suffer from rhomboid muscle pain? If so, you're not alone. Rhomboid muscle pain is a common complaint among athletes and those who work in physically demanding jobs. Fortunately, there are a number of treatments available to help relieve the pain and discomfort associated with this condition. In this article, we'll discuss the anatomy of the rhomboid muscle, the causes of rhomboid muscle pain, and the treatments available to help alleviate it.
The rhomboid muscles are located in the upper back and connect the edges of the shoulder blades to the spine. They work with other muscles such as the serratus anterior, trapezius, and rhomboid major and minor to anchor the scapula and shoulder joint to prevent them from moving. People who don't exercise regularly find that muscles such as the rhomboids weaken and are more susceptible to strain and tearing.
What causes rhomboid muscle pain?Rhomboid muscle pain can be caused by a variety of factors, including poor posture, carrying heavy objects, playing sports, sudden movements, and excessive muscle tension in the pectoralis major muscle.
Changes in the pain threshold due to pressure of the upper trapezius, levator, scapular and rhomboid muscles during continuous work with the computer can also contribute to rhomboid muscle pain.
How can I treat rhomboid muscle pain?There are a number of treatments available for rhomboid muscle pain. The first step is to stop any activity that may have caused the injury. Applying ice to the shoulder can help reduce inflammation and swelling.
Alternating ice with thermal compresses can also be beneficial. Pain relievers such as paracetamol or non-steroidal anti-inflammatory drugs (NSAIDs) can help reduce pain and discomfort. Keeping the shoulder and arm down and doing gentle stretches can also help alleviate pain. Sitting up straight can help reduce strain on the muscles.
Finally, using a topical pain cream may provide some relief.
What exercises can I do to relieve rhomboid muscle pain?Exercises can be an effective way to relieve rhomboid muscle pain. Warming up before any type of exercise is important to prevent problems with the rhomboid muscle. Exercises that focus on strengthening and stretching the muscles in your upper back can help reduce strain on your rhomboids. Examples include shoulder blade squeezes, wall slides, chest stretches, and bent-over rows.Rhomboid muscle pain can be a frustrating condition that affects your ability to perform everyday activities.
Fortunately, there are a number of treatments available that can help alleviate your symptoms and get you back to your normal life faster. Remember to always warm up before any type of exercise to prevent problems with your rhomboids.