Pinched Nerve under Scapula

MoscowBarbell · Post by **MoscowBarbell** » Tue Jun 09, 2026 2:30 am

Woke up with a horrible sharp pain behind my right shoulder blade. Taking a deep breath spikes it. Rhomboid spasm or thoracic nerve?

FrostFlex · Post by **FrostFlex** » Tue Jun 09, 2026 2:52 am

Sounds like a rib head subluxation or severe levator/rhomboid cramp. Very common from overhead pinning.

RedSteel92 · Post by **RedSteel92** » Tue Jun 09, 2026 3:15 am

Hang from a pull-up bar completely relaxed. Let gravity distract the spine and ribs.

MidlandsMass · Post by **MidlandsMass** » Tue Jun 09, 2026 3:40 am

Lay on a tennis ball right on the hot spot. Breathe slowly and allow your body weight to sink through the pain.

AndeanLifter · Post by **AndeanLifter** » Tue Jun 09, 2026 4:05 am

Avoid heavy rows or vertical pulling until the acute deep breathing pain passes.

MoscowBarbell · Post by **MoscowBarbell** » Tue Jun 09, 2026 4:35 am

The hanging helped open things up but the tennis ball trick made the muscle flare harder.

FrostFlex · Post by **FrostFlex** » Tue Jun 09, 2026 5:00 am

If the muscle is already hyper-tonic, smashing it can evoke a defensive spasm response. Back off the direct compression.

RedSteel92 · Post by **RedSteel92** » Tue Jun 09, 2026 5:25 am

Try heat packs instead of ice to try and persuade those deep spinal stabilizers to let go.

MidlandsMass · Post by **MidlandsMass** » Tue Jun 09, 2026 5:50 am

Gentle thoracic rotations on all fours. Open up the book stretch.

AndeanLifter · Post by **AndeanLifter** » Tue Jun 09, 2026 6:15 am

Usually takes 3 to 4 days for the neural irritation to damp down. Stay patient.