What Helps Back Pain? For Desk Workers and Athletes
Fzt. Bilal Kara · 4 September 2026 · 2 min read
Back pain between the shoulder blades is common both in people who sit at a desk for long hours and in athletes who use the upper body intensely. The good news: it's usually not due to a serious disease, but to loading and posture, and it eases with movement.
Why does it happen?
- Prolonged fixed posture — shoulders leaning forward keep the back muscles contracted for hours
- Muscle weakness — if the muscles holding the shoulder blade are weak, the upper back can't carry the load
- Sudden strain — heavy lifting, an awkward movement, an intense training session
- More rarely, the spine, rib joints, or referred pain
Movement, not rest
- Staying active — lying down prolongs the process with back pain
- Heat application reduces tension
- Standing up and opening the shoulders back every 30-40 minutes
- Bringing the screen to eye level
Extra consideration for athletes
In heavy pulling and pushing movements (bench press, rowing), technique breakdown and imbalanced strength development can trigger back pain; the programme reviews this balance too.
The real solution: strengthening the shoulder-blade muscles
These measures bring relief in the first days but aren't a lasting solution. What provides lasting results is a graded strength programme that increases the back's load-bearing capacity; manual techniques and desk-setup adjustments complete the process during the painful period.
When to see a physician?
Pain spreading into the chest/arms, coming with shortness of breath; fever, night sweats, weight loss; severe pain after an impact; weakness or numbness in the arms should be assessed without waiting.
Frequently asked questions
Which exercises should I avoid with back pain?
Temporarily avoid heavy pulling/pushing movements that noticeably increase the pain; lightened versions can continue instead of full rest.
Is massage a lasting solution?
It temporarily relieves muscle tension but doesn't resolve the source (weakness, posture); it's meaningful together with strengthening.
Fzt. Bilal Kara assesses loading and posture in back pain; runs a programme in person that strengthens the back and returns you safely to activity.
