Upper Back Pain and Stiffness Between the Shoulder Blades in Mineola, NY

MULLIGAN CONCEPT

Upper Back Pain and Stiffness

That stubborn knot or ache between your shoulder blades usually comes from the joints where the neck meets the upper back, along with tired postural muscles. At Enhanced Physical Therapy in Mineola, we use Mulligan Reverse NAGs and SNAGs to free up this area, then strengthen the upper back so it holds up through a long workday.

Certified Mulligan Practitioner Over 10 Years of Experience

Our clinics director is a Certified Mulligan Practitioner (CMP) with over a decade
of experience using this evidence-based approach. Each treatment is customized to
your specific diagnosis and movement limitations to achieve optimal outcomes.

Common signs of upper back pain and stiffness

A knot or ache between the shoulder blades
Stiffness at the base of the neck
Pain that builds through the day at a desk
Tightness across the tops of the shoulders
Relief when you stretch or move

What causes it

Sitting with the head and shoulders forward loads the joints where the neck meets the upper back. Long commutes, laptops, carrying bags and stress all add up. Pain here can also be referred from the lower neck.

How we examine it

We screen for causes that need a doctor, then assess the lower neck, upper back, ribs and shoulder blades. We test Reverse NAGs and SNAGs to see if looking up, turning or reaching becomes easier.

Mulligan techniques we use

Reverse NAGs. Gentle glides on the upper back joints while you sit, often helpful with a forward head posture.
Upper thoracic SNAGs. A sustained glide while you turn or look up.
Self-SNAGs. A towel technique you can use at your desk.
Taping. Tape to remind the upper back to stay upright during work.

What the research says

A 2024 placebo-controlled trial (PLOS One) found upper thoracic Reverse NAGs improved pain, movement and disability in people with neck and upper back pain more than placebo. Other thoracic SNAG trials are small, so we combine these techniques with exercise.

What else is in your treatment plan

Your plan includes manual therapy, upper back and shoulder blade strengthening, movement breaks and desk and car setup advice.

How long recovery takes

Many people feel looser after the first visit and improve over 3 to 6 weeks.

When to see a doctor first

Call your doctor, or get urgent care, if you have any of the following:

Chest pain, shortness of breath, sweating, or pain spreading to the arm or jaw: call 911
Upper back pain after a fall, especially with osteoporosis
Fever or unexplained weight loss
History of cancer
Constant pain that does not change with movement or position

Upper back pain and stiffness treatment near Mineola

Enhanced Physical Therapy is at 137 Willis Ave, Suite 100, Mineola, NY 11501, a short walk from NYU Langone Hospital-Long Island. We see patients from Mineola, Garden City, Williston Park, New Hyde Park, Carle Place, Westbury, Albertson and Manhasset, and across central Nassau County.

Frequently asked questions

What causes pain between the shoulder blades?

Most often stiff joints where the neck meets the upper back, plus tired muscles from sitting. It can also come from the neck.

Is a knot a muscle problem?

It feels like a muscle knot, but stiff joints nearby often drive it. We treat both.

Can my desk cause this?

Yes. Long periods leaning toward a screen are a common factor.

Can upper back pain be serious?

Rarely, but heart, lung and other causes need ruling out if you have warning signs.

Written and clinically reviewed by Jacob Kurian, PT, MSPT, CMP, DPT, Certified Mulligan Practitioner, Enhanced Physical Therapy, Mineola NY. Last updated October 14, 2026.

Move Better, Feel Better

If this is limiting your work, sleep or activity, call Enhanced Physical Therapy at (516) 833-5880 to book an evaluation with Jacob Kurian, Certified Mulligan Practitioner. Mulligan treatment may help reduce pain and improve movement, and we will tell you honestly what to expect.