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How to Get Relief When You Have Pulled Your Rhomboideus Muscle

Updated August 08, 2017

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.

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  1. 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.

  2. 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.

  3. 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.

  4. 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.

  5. Get a professional massage. A massage will help relieve spasms or tension that cause pain in the rhomboid muscle.

  6. 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.

  7. Tip

    The rhomboid muscle usually heals quickly when it's given time to recover.

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Things You'll Need

  • Ice pack
  • Heating pad
  • Pain medication
  • Massage
  • Doctor's appointment

About the Author

Wendy Rose Gould is a professional journalist who has contributed to "Glamour" magazine and the Huffington Post, among other publications. After internships at the "Indianapolis Business Journal," "Kiwanis International" and "NUVO Newsweekly," she earned BA degrees in journalism and philosophy from Franklin College in 2008. Gould specializes in lifestyle topics.

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