If you’ve been dealing with nagging shoulder pain, especially in the back of your shoulder, your infraspinatus muscle might be the culprit. This key rotator cuff muscle plays a big role in how your shoulder moves and stabilizes. When it gets tight, strained, or injured, it can lead to persistent pain, stiffness, and even limited mobility.

Understanding the causes of infraspinatus muscle pain, recognizing the symptoms, and starting treatment early can make all the difference. Ignoring the issue can lead to long-term discomfort, restricted movement, and even more serious rotator cuff injuries. Let’s break down what’s causing your infraspinatus muscle pain and how you can start feeling better.

What is the Infraspinatus Muscle Pain?

The infraspinatus is one of four muscles in the rotator cuff, located at the back of your shoulder blade. It plays a key role in:

• Rotating your arm outward (think of turning your palm away from your body)
• Stabilizing the shoulder joint when lifting, reaching, or doing overhead movements
• Preventing shoulder dislocations by keeping the joint secure

Since the infraspinatus is involved in so many everyday movements, it’s easy to overwork or strain it, especially if you’re active, lift weights, or have poor posture.

What Causes Infraspinatus Pain?

Pain in the infraspinatus muscle can happen for several reasons. Here are the most common ones:

1. Overuse & Repetitive Strain

• Lifting weights, especially overhead presses or bench presses
• Throwing sports like baseball, swimming, or tennis
• Sitting at a computer all day with poor posture
• Repetitive motions that keep the shoulders rounded forward

2. Muscle Tightness & Trigger Points

Tightness in the infraspinatus can lead to painful knots (trigger points), which can cause pain that radiates down the arm or into the upper back.

3. Infraspinatus Strain or Injury

Lifting something too heavy or making a sudden jerking motion can strain the muscle, leading to micro-tears and inflammation.

4. Rotator Cuff Injuries & Shoulder Impingement

• Rotator cuff tendonitis from repetitive overhead movements
• Infraspinatus tendon pain from wear and tear
• Muscle tears, which can cause weakness and sharp pain

5. Infraspinatus Pain While Breathing

If you feel pain in this muscle when you take a deep breath, it could be due to tight fascia, rib misalignment, or restricted movement in the upper back.

Symptoms of an Infraspinatus Injury

Recognizing the signs of an infraspinatus issue early can help prevent long-term pain. Common symptoms include:

• Dull, aching pain in the back of the shoulder
• Sharp pain when lifting or rotating the arm
• Tenderness or muscle knots in the infraspinatus
• Shoulder weakness, making it difficult to lift objects
• Pain radiating into the neck, upper back, or arm
• Tightness and reduced range of motion
• Pain while sleeping on the affected side

Early Treatment for Infraspinatus Pain

Catching the problem early can save you from chronic pain and bigger issues down the road. Here’s what you can do to start feeling better:

1. Stretching & Mobility Exercises

Keeping the infraspinatus loose and mobile is key. Try these:

• Cross-body shoulder stretch – Bring your arm across your chest and hold for 30 seconds.
• Wall angels – Stand against a wall and slowly raise and lower your arms.
• Doorway stretch – Place your hands on a doorway and lean forward to open the chest.

2. Ice & Heat Therapy

• Use ice packs (15-20 minutes) after activity to reduce inflammation.
• Apply heat therapy before stretching to help relax tight muscles.

3. Trigger Point & Myofascial Release

• Use a lacrosse ball or foam roller to release muscle knots in the infraspinatus.
• Trigger point therapy can help break up muscle tension and improve circulation.

4. Posture Correction & Ergonomic Adjustments

• Keep your shoulders in a neutral position while sitting or working.
• Adjust your workstation so your shoulders stay relaxed and supported.
• Avoid sleeping with your arm overhead, which can aggravate infraspinatus tightness.

5. Strengthening Exercises for Shoulder Stability

Strengthening the infraspinatus can prevent future injuries. Try:

• External rotation with resistance bands – Strengthens the infraspinatus and improves stability.
• Scapular retractions – Pulling your shoulder blades together strengthens supporting muscles.
• Isometric holds – Holding a light weight at 90-degree elbow flexion helps build endurance.

When to See a Chiropractor

If your infraspinatus pain isn’t improving with home care, it’s time to seek professional help. Signs that you need expert treatment include:

• Severe shoulder pain that interferes with daily activities
• Sharp, stabbing pain with overhead movements
• A popping or grinding sensation in the shoulder
• Weakness or inability to lift or rotate your arm
• Pain that worsens at night or while resting

How Cohen Chiropractic Trigger Point Center Can Help

At Cohen Chiropractic, we take a hands-on approach to treating infraspinatus pain. Our specialized techniques help release muscle tension, restore movement, and eliminate pain at its source. Our treatments include:

✔ Trigger point therapy – We break up painful muscle knots to restore function and reduce pain.
✔ Manual therapy – Hands-on techniques improve muscle flexibility and alignment.
✔ Personalized rehab exercises – We design a custom plan to strengthen and stabilize your shoulder.

Don’t Let Shoulder Pain Hold You Back

If you’re struggling with infraspinatus pain, don’t wait for it to get worse. With the right treatment, you can restore mobility, reduce pain, and get back to doing what you love.

Visit us at: https://cohentriggerpoint.com/ 
Call us at: (412) 681-4747
Book online: https://cohentriggerpoint.com/contact/ 

Have a pain-free day!