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Rhomboid Muscle Pain Facts You Need To Know

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Have you ever experienced upper back pain after slumping over your desk for too long? Even though the pain might go away after resting, the wrong posture for the long haul can adversely influence your rhomboid muscle, consequently leading to rhomboid muscle pain. In this article, let’s learn about rhomboid muscle pain and how to relieve it with at-home remedies that anyone can try.

RELATED: Muscle Recovery Beyond The Basics


Long-Term Incorrect Postures Can Badly Affect Your Rhomboid Muscles

Rhomboid Muscle Defined

Our back muscles are a complex embodiment of the latissimus dorsi, the trapezius, levator scapulae, and the rhomboids. Every muscle serves a distinctive function in the back movement. Still, rhomboids’ role is way more significant than just pulling your shoulder blades together.

The rhomboids are upper-back muscles located between the spine and the shoulder blades on both backsides. It’s made of two muscles, including rhomboid major muscle and rhomboid minor muscle deep in the trapezius. Functionally, two muscles of the rhomboids play a vital role in upper extremity movement and balance of both shoulders through articulation with the trunk. On top of that, the rhomboid muscle also:

  • Assist you in daily activities like throwing and pulling
  • Help you rotate your torso
  • Lift, rotate, and pull back your shoulder blade
  • Function in overhead arm movement


What Does Rhomboid Muscle Pain Feel Like?

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How to tell if you are suffering from rhomboid muscle pain? It’s the irritated or tense feeling stretching between your spine and your shoulder. Some people describe the discomfort as knots behind their backs when breathing or moving their shoulders.

Other symptoms of rhomboid muscle pain may include:

  • Pain with clicking and popping sounds
  • Tingling, pinching, and aching pain
  • Numbness, stiffness, and tightness
  • Painful breathing
  • Pin or needle-stabbing pains


RELATED: 4 Tips To Improve Muscle Recovery


The Causes Of Rhomboid Muscle Pain

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Since the rhomboids work to maintain good posture and healthy upper back, poor postures in a period of time without adjustment can lead to rhomboid muscle pain, also known as upper back pain. 

Not only do incorrect postures like hunching lead to problems in your back, overusing arm and shoulder, bending, twisting, whiplash, and injuries from sports activities might also bring the ordeal to your rhomboid muscles despite being day-to-day behaviors. Besides, studies have pointed out that prolonged inactivity can build up the risk of upper back pain.

Besides behavioral factors, other health conditions can also provoke rhomboid muscle pain, especially your shoulder joint problems. Some rhomboid-affecting conditions include:


Rhomboid Muscle Pain Diagnosis

To diagnose your condition, the doctor will conduct a physical exam to find out whether the rhomboids are tight or stiff after taking a thorough medical history of the patient. Based on information collected from both examinations, you might undergo a series of diagnostic tests to narrow down and confirm the suspected cause. The performed tests might include MRI, X-ray, medial branch nerve block, and bone mineral density exam. Moreover, the doctor might use a CT scan with myelography for those who can’t have an MRI.


How To Treat Rhomboid Muscle Pain?

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As long as your rhomboid muscle pain is not the result of a severe tear, the pain will often go away within a few weeks. In contrast, you might spend more time recovering from a more severe tear or injury. If left untreated, the pain might become more painful and inconvenient over time, affecting your major daily activities as the muscles contract. There are treatment options that you can try to heal the pain, including:

  • Easy, at-home remedies: Let’s start with the most basic and straightforward remedies before reaching out for medical help. Regular, gentle stretching helps maintain better blood flow to prevent the muscles from spasming. To boost the effectiveness of your stretching, you can consider combining heat as it’s capable of increasing blood flow. Thus, several ways to help penetrate the heat to your muscle pain include using a heat pack on the pain area, massaging topical pain cream on the surface, or just taking a lukewarm bath or shower. What’s else? Try OTC pain reliever medicines like Advil and Tylenol to relieve inflammation and discomfort.
  • Prescribed medications: When your symptoms linger regardless of at-home remedies, prescribed anti-inflammatory medications can help instantly ease the pain. As discussed above, your doctor might consider prescribing anti-depressants for long-term use if depression is likely to play a role in your pain. Furthermore, a pain reliever injection can help you get back to balance to pursue physical methods like exercises and stretching.
  • Physical therapies: Acupuncture and chiropractic care may relieve the pain effectively if you follow a neat session recommended by your doctor.


Even starting small and going under your radar, rhomboid muscle pain might evolve into chronic issues and complications without early treatment. As a result, it’s crucial to take immediate action to alleviate the tension as soon as possible. If there’s no improvement, head off to the nearest healthcare providers for diagnosis and treatments.


It is a lot to think about! We get it. Regen Labs has options for you if you have questions about rhomboid muscle pain. All Regen Labs products support the body’s natural systems for a healthy brain, skin, muscle, and sexual health. 

Regen Labs products contain research-proven ingredients to boost the body’s natural ability to be healthy without toxins or synthetic chemicals. 

Let’s talk! If you have questions, we would love to connect. Contact us at [email protected]

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