Sudden Sharp Pain When Stretching: Causes and Prevention Tips

Sometimes, stretching or yawning can cause sudden severe back pain?

Background: I usually play volleyball and exercise daily.

Issue: After stretching, I experience severe pain on the inner side of my shoulder blade (approximately below the rhomboid muscle) on my non-dominant side.
Moving my neck and arm at certain angles also causes significant pain.
It is tolerable when at rest, but becomes very painful when I move beyond a certain point.
This occurs about 2-3 times a month, with each episode lasting around 2-3 days, and it has been ongoing for about a year.
Inquiry: What methods can I use to prevent this? If it occurs, what should I do?

Niming, 20~29 year old female. Ask Date: 2021/06/21

Dr. Chen Bochen reply Orthopedics

Chronic inflammation of the multifidus tendon and supraspinous ligament requires adequate warm-up.
Post-exercise cool-down should focus on heat therapy for the painful areas.
During non-acute phases, massage can be beneficial, along with strengthening through light jogging and back stretching exercises.

Reply Date: 2021/06/21

More Info

Experiencing sudden sharp pain during stretching, particularly in the area of the rhomboid muscle, can be concerning, especially for someone who is active in sports like volleyball. This type of pain can be attributed to several potential causes, and understanding these can help in both prevention and management.

Possible Causes
1. Muscle Strain: The rhomboid muscles, located between the shoulder blades, can become strained due to overuse or improper stretching techniques. This is particularly common in athletes who engage in repetitive overhead movements, such as volleyball players.

2. Poor Posture: Spending long hours in poor postures, such as slouching or hunching over while using a computer or during other activities, can lead to muscle imbalances and tightness. This can make the muscles more susceptible to injury during stretching.

3. Nerve Compression: Sometimes, nerve compression in the neck or upper back can cause referred pain in the shoulder area. This can occur due to herniated discs or other spinal issues.

4. Tendonitis: Inflammation of the tendons around the shoulder can also lead to pain during certain movements. This is often due to repetitive strain or overuse.

5. Trigger Points: Myofascial trigger points in the muscles can cause localized pain that may be exacerbated by stretching. These are tight knots in the muscle that can refer pain to other areas.

Prevention Tips
1. Warm-Up Properly: Before engaging in any physical activity, ensure you perform a thorough warm-up. This should include dynamic stretches that prepare the muscles for the movements they will perform.

2. Strengthening Exercises: Incorporate exercises that strengthen the upper back and shoulder muscles. Focus on exercises that target the rhomboids, trapezius, and rotator cuff muscles. Strengthening these areas can help support better posture and reduce the risk of strain.

3. Improve Posture: Be mindful of your posture throughout the day. Use ergonomic furniture and take breaks to stretch and move around if you are sitting for long periods. Consider exercises that promote good posture, such as wall angels or shoulder blade squeezes.

4. Stretching Techniques: When stretching, avoid bouncing or forcing your body into uncomfortable positions. Instead, use static stretches and hold them gently for 15-30 seconds. This allows the muscles to relax and lengthen without causing strain.

5. Listen to Your Body: If you feel pain during a stretch, stop immediately. Pushing through pain can lead to further injury. Instead, modify the stretch or consult a physical therapist for guidance.

Management of Pain
If you experience a sudden sharp pain during stretching, here are some immediate steps you can take:
1. Rest: Allow the affected area to rest and avoid activities that exacerbate the pain.

2. Ice Therapy: Apply ice to the painful area for 15-20 minutes every hour to reduce inflammation and numb the pain.

3. Gentle Stretching: Once the acute pain subsides, gently stretch the affected muscles to maintain flexibility. Avoid any movements that cause pain.

4. Over-the-Counter Pain Relief: Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can help reduce pain and inflammation.

5. Physical Therapy: If the pain persists or recurs frequently, consider consulting a physical therapist. They can provide tailored exercises and techniques to address muscle imbalances and improve flexibility.

In summary, the sudden sharp pain you experience during stretching could be due to muscle strain, poor posture, nerve compression, or other factors. By implementing preventive measures such as proper warm-up routines, strengthening exercises, and maintaining good posture, you can reduce the likelihood of these painful episodes. If pain persists, seeking professional advice is crucial for proper diagnosis and treatment.

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