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Notalgia paresthetica is a common localized itch, affecting mainly the area between the shoulder blades (especially the T2–T6 dermatomes) but occasionally with a more widespread distribution, involving the shoulders, back, and upper chest.
Focus on sitting or standing up tall and pinching your shoulder blades together, making sure to avoid shrugging your shoulders up towards your ears, Dr. Halfman recommends.
Middle back pain, also known as thoracic back pain, is back pain that is felt in the region of the thoracic vertebrae, which are between the bottom of the neck and top of the lumbar spine. It has a number of potential causes, ranging from muscle strain to collapse of a vertebra or rare serious diseases.
This causes the scapula to become very close to the rib cage, eventually causing rubbing or bumping during arm/shoulder movement. Another cause is bursitis, which is when the tissues between the shoulder blade and thoracic wall inflame. Muscle and bone abnormalities in the shoulder area can also contribute to the pain.
“Feel your back muscles engage below and between your shoulder blades.” Hold the pose for five to 10 seconds while taking several deep, full breaths and then release.
Lower back stretches can relieve pain and soothe tight muscles. Try these 15 low back stretches at home for back pain relief and to reduce stress and tension.
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