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Pinched Nerve under Scapula
Posted: Tue Jun 09, 2026 2:30 am
by MoscowBarbell
Woke up with a horrible sharp pain behind my right shoulder blade. Taking a deep breath spikes it. Rhomboid spasm or thoracic nerve?
Re: Pinched Nerve under Scapula
Posted: Tue Jun 09, 2026 2:52 am
by FrostFlex
Sounds like a rib head subluxation or severe levator/rhomboid cramp. Very common from overhead pinning.
Re: Pinched Nerve under Scapula
Posted: Tue Jun 09, 2026 3:15 am
by RedSteel92
Hang from a pull-up bar completely relaxed. Let gravity distract the spine and ribs.
Re: Pinched Nerve under Scapula
Posted: Tue Jun 09, 2026 3:40 am
by MidlandsMass
Lay on a tennis ball right on the hot spot. Breathe slowly and allow your body weight to sink through the pain.
Re: Pinched Nerve under Scapula
Posted: Tue Jun 09, 2026 4:05 am
by AndeanLifter
Avoid heavy rows or vertical pulling until the acute deep breathing pain passes.
Re: Pinched Nerve under Scapula
Posted: Tue Jun 09, 2026 4:35 am
by MoscowBarbell
The hanging helped open things up but the tennis ball trick made the muscle flare harder.
Re: Pinched Nerve under Scapula
Posted: Tue Jun 09, 2026 5:00 am
by FrostFlex
If the muscle is already hyper-tonic, smashing it can evoke a defensive spasm response. Back off the direct compression.
Re: Pinched Nerve under Scapula
Posted: Tue Jun 09, 2026 5:25 am
by RedSteel92
Try heat packs instead of ice to try and persuade those deep spinal stabilizers to let go.
Re: Pinched Nerve under Scapula
Posted: Tue Jun 09, 2026 5:50 am
by MidlandsMass
Gentle thoracic rotations on all fours. Open up the book stretch.
Re: Pinched Nerve under Scapula
Posted: Tue Jun 09, 2026 6:15 am
by AndeanLifter
Usually takes 3 to 4 days for the neural irritation to damp down. Stay patient.