Rhomboid pain is a condition in which the pain is manifested in the rhomboid muscles located on either side of our spine. These muscles help in stability of shoulder blade, help in throwing and pulling things, to rotate our torso, to move our arm over the head and to pull back and rotate our shoulder blade.

You can sprain or strain your rhomboid muscles by doing any activities that overwork your back, shoulders, and arms, including:

  • Repetitive sports movements, such as throwing a baseball, serving a tennis ball or volleyball, swinging a golf club, or rowing.
  • Carrying a heavy backpack.
  • Slouching while you work at a desk or computer can also put strain on these muscles.
  • You haven’t properly warmed up before you play sports.
  • Your muscles are weak because you haven’t exercised or played in a long time.

The first thing to do when you have a rhomboid muscle injury is to stop the activity that caused the injury. Resting your muscles will give them time to heal. Ask your doctor when it’s safe for you to play again or see a physical therapist.

To relieve pain from a rhomboid muscle injury, try these self-care measures:

  • Take an over-the-counter pain reliever such as Forpain.
  • Place an ice pack under your upper back every 2 to 3 hours. Keep the ice on your muscles for 15 to 20 minutes at a time. Ice works best within the first day or so after an injury. It brings down inflammation and numbs pain.
  • If your muscles continue to feel tight a couple days after the injury, or you’re having muscle spasms, put a warm, wet washcloth or moist heating pad on your back for 15 to 20 minutes at a time.

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