Rhomboid pain is an extremely common condition that affects millions of Australians every year.
The rhomboid muscles are located deep within the upper part of the spine and shoulder. They form a diamond shape around the lower edge of the scapula. These muscles work together with the latissimus dorsi muscle to rotate the shoulder blades forward and backward. When we lift our arms overhead, the rhomboids pull the shoulders down and away from the ears. This action helps us raise our arms above our head.
Rhomboid strains occur when one side of the body is overused while lifting weights or doing repetitive motions. A common cause of rhomboid strains is working out too much or without stretching properly beforehand, poor desk ergonomics. Another possible cause could be poor posture during exercise. If you find yourself constantly feeling tightness in the area where the rhomboids are located, it might be time to get a doctor or chiropractor to take a look at it.
It may occur due to muscle strain, tendonitis, bursitis, arthritis, or bone spurs. Rhomboid pain usually affects one side of the back and can cause severe discomfort.
Here are five effective treatments for rhomboid pain.
#1. Ice Pack
Ice packs are one of the most popular methods used to relieve rhomboid pain. They are applied directly to the painful area and left on for 20 minutes to 1 hour. This method works best for acute cases of rhomboid pain.
#2. Heat Therapy
Heat therapy involves applying heat to the affected area using a heating pad or warm water bottle. This helps relax tight muscles and reduces inflammation.
Heating pads are inexpensive and portable, making them ideal for treating rhomboid pain at home. However, they are not recommended for those suffering from arthritis.
#3. Massage
Massaging the affected area can also provide relief. Using firm strokes, massage therapists apply deep pressure to the affected areas to stimulate circulation and loosen tight muscles.
While massages are beneficial for relieving tension, they should be avoided by anyone experiencing severe pain. If you are unsure whether you should receive a massage, consult your doctor first.
#4. Exercise
Exercise is another effective treatment option for rhomboid pain sufferers. Regular exercise improves overall health and fitness levels, helping to prevent future episodes of rhomboid pain in the future.
However, exercising too much can worsen existing symptoms. Therefore, it is essential to find the right balance between rest and activity.
#5. Medication
Medications such as anti-inflammatory medications, muscle relaxants or magnesium vitamins can help ease the discomfort associated with rhomboid pain. These drugs are typically prescribed by doctors, however, and are not suitable for everyone.
For example, taking ibuprofen or acetaminophen daily can lead to liver damage. Muscle relaxants can cause drowsiness and dizziness.
Therefore, these types of medication should only be taken under medical supervision.
In addition to these five treatments, you can also try natural remedies. Here are three simple tips to alleviate rhomboid pain naturally.
#1. Drink Plenty of Water
Drinking plenty of water is crucial to maintaining proper hydration. Dehydrated individuals tend to feel tired and sluggish, leading to increased stress levels.
When you drink enough water, your body produces more serotonin, a neurotransmitter that regulates mood and sleep patterns. Serotonin levels also affect the release of hormones that regulate hunger and appetite.
#2. Eat Foods That Promote Healthy Digestion
Foods rich in fibre promote healthy digestion. Fibre binds to toxins and waste products in the digestive tract, preventing them from entering the bloodstream.
Fibre also promotes regular bowel movements, keeping your digestive system clean and free of harmful bacteria.
#3. Avoid Sugar
Sugar causes spikes in insulin levels, which leads to fatigue and irritability. Eating foods high in sugar can also trigger cravings for sweets.
To avoid sugar cravings, eat small meals frequently throughout the day instead of eating several larger meals.
Avoiding sugar can also help you maintain a healthy weight. Excess sugar consumption contributes to weight gain, especially around the middle.
By avoiding sugary treats, you can enjoy delicious desserts without gaining weight.
Get treatment for your rhomboid pain today
Rhomboid pain is common among people. Our team at LJ Chiropractic, Courtney Meleisea, Sophia Karikala and Li Jen Wong are experts when it comes to rhomboid conditions. We believe preventative chiropractic care and management prior to pain determines the longevity of joint movement and prevents injuries occurring, allowing you to lead an active lifestyle. LJ Chiropractic offers tailored treatment options to accommodate the varied needs of our patients. Contact us now for your rhomboid physical examination!
