Fixing Pain in Rear Shoulder: The Root Cause You Missed

You know the feeling. You finish a heavy push day, and the next morning, putting on a jacket feels like a monumental task. That nagging, dull ache deep behind your deltoid isn't just soreness; it is a warning light on your dashboard.

Many lifters ignore pain in rear shoulder areas, assuming it's just a tight muscle that needs a foam roller. But the shoulder is the most mobile joint in the body, and stability is the price we pay for that mobility. Ignoring this specific pain often leads to chronic rotator cuff issues that can sideline you for months.

Let’s break down what is actually happening, why your current warm-up might be making it worse, and how to fix it.

Quick Summary: Key Takeaways

• It’s rarely just the muscle: The pain is often referred from the neck or caused by the rotator cuff (infraspinatus), not just the rear deltoid muscle belly.
• Posture is the enemy: "Upper Cross Syndrome" (slouched shoulders) places the rear shoulder under constant tension, even when you aren't lifting.
• Balance your ratio: For every pushing exercise (bench press), you should perform two pulling exercises to stabilize the joint.
• Stop stretching blindly: Aggressive stretching of an unstable shoulder can worsen the injury. Focus on stability first.

The Anatomy of the Ache

To fix the issue, you have to understand the geography. When you feel rear shoulder pain, you are usually dealing with one of three things:

• Posterior Deltoid Strain: This is the superficial muscle. It hurts when you touch it directly.
• Rotator Cuff Tendinopathy: Specifically the Infraspinatus or Teres Minor. This pain feels deeper, "inside" the joint, and often flares up when you rotate your arm externally.
• Referred Pain: Sometimes, the shoulder is the victim, but the neck (C-spine) is the criminal. Nerve compression in the neck often manifests as pain behind the shoulder blade.

Why This Happens (Beyond "Overtraining")

The Bench Press Obsession

We all love to press. But if your program is dominated by bench pressing, overhead pressing, and push-ups without adequate rowing, you create an anterior dominance. The front muscles get tight and pull the shoulder joint forward. The rear shoulder muscles get stretched out and weak. That constant tension causes the pain.

The "Smartphone Slump"

It’s not just gym mechanics. Look at how you are sitting right now. Shoulders rolled forward? Chin tucked down? This posture lengthens the rear shoulder muscles all day long. When you go to the gym and try to load those lengthened muscles, they fail. That failure results in inflammation and pain.

Actionable Fixes: Stability Over Stretching

Most people try to stretch the pain away. If your shoulder is unstable, stretching it is like loosening the lug nuts on a wobbly wheel. Try these stability drills instead.

1. The Band Pull-Apart (Done Correctly)

Most people butcher this. Do not shrug your shoulders. Keep your shoulders down and back. Pull the band apart until it touches your chest, squeezing your shoulder blades together like you are trying to crack a walnut between them. High reps (15-20) are key here to build endurance.

2. Face Pulls

Make this a staple. Set a cable at head height. Pull the rope towards your eyes, driving your elbows back and rotating your hands up. This targets the external rotators, directly combatting the internal rotation caused by bench pressing.

3. Doorway Pectoral Release

Instead of stretching the rear shoulder, loosen the front. Tight pecs pull the shoulder forward, stressing the rear. Use a lacrosse ball or a doorway stretch to open up the chest, giving the rear shoulder some slack.

My Personal Experience with pain in rear shoulder

I learned this lesson the hard way about five years ago. I was chasing a 315lb bench press and completely neglecting my back work. The pain started as a small pinch, but I ignored it. I thought, "It's just the rear delt, I'll train through it."

The wake-up call wasn't in the gym—it was in my driveway. I reached into the back seat of my car to grab a gym bag, extending my arm backward at an awkward angle. I felt a sharp, electric zing shoot through the back of my shoulder that literally took my breath away. It wasn't a muscle ache; it felt like a guitar string snapping deep inside the joint.

That specific motion—reaching back while internally rotated—is the ultimate test. If you feel that sharp catch when reaching for a seatbelt or a wallet in your back pocket, you aren't dealing with soreness. You're dealing with structural instability. It took me six weeks of zero pressing and daily band work to fix what I could have prevented with a few face pulls.

Conclusion

Treating pain in rear shoulder requires a shift in mindset. You cannot bench press your way out of this injury. You need to pull, stabilize, and correct your posture. Listen to the feedback your body is giving you. If you catch it early, it’s a fixable imbalance. If you ignore it, it becomes a surgical issue.

Frequently Asked Questions

How do I know if it's a tear or just a strain?

A strain usually allows for full range of motion, albeit with pain. A tear often results in significant weakness (the arm gives out) or a complete inability to lift the arm overhead. If you have weakness or numbness, see a doctor immediately.

Should I stop lifting completely?

Not necessarily. You should stop exercises that aggravate the pain (usually pressing). However, you can and should continue lower body training and exercises that do not cause pain, such as neutral-grip rows or bicep work, to maintain blood flow.

Does ice or heat work better for this?

In the first 48 hours of acute pain, ice can help reduce inflammation. After that, heat is generally better for bringing blood flow to the area and relaxing tight muscles. Contrast therapy (switching between the two) is also effective for recovery.