The rhomboideus muscle is located on the top portion of the back between the shoulder blades. It's often referred to as the rhomboid muscle or, even simpler, the shoulder blade muscle. Whether you've pulled the rhomboideus from leaning over too long (or too far), from working out in the gym or from bending the wrong way, relief is somewhat easy to come by.
- Skill level:
- Moderately Easy
Things you need
- Ice pack
- Heating pad
- Pain medication
- Doctor's appointment
Alternate an ice pack and a heating pad immediately following the injury. This will sooth the rhomboid muscle, help with swelling and help you recovery more quickly. Alternate every 20 to 30 minutes for as long as you feel necessary.
Take an over-the-counter pain medication to help alleviate any pain you might experience. Any aspirin or pain reliever medication will suffice. Take as directed on the bottle.
Give yourself a break. Refrain from exercising the upper back and get a good amount of rest in general. If your rhomboid muscle is pulled, you should give it time to recuperate before applying more strain to it.
Do moderate stretches once your rhomboid muscle region begins to feel better. This will release built-up tension and provide relief. One easy stretch includes interlocking your hands behind your back (palms facing away from the back) and gently pushing your hands out. Only apply enough pressure to stretch the muscle. If you feel pain, stop the exercise.
Get a professional massage. A massage will help relieve spasms or tension that cause pain in the rhomboid muscle.
Consult your doctor if your upper back pain does not go away. Your doctor probably will prescribe a more powerful pain medication. In severe cases, surgery might be necessary.
Tips and warnings
- The rhomboid muscle usually heals quickly when it's given time to recover.
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