5 Lifestyle Changes to Ease Pain Between Shoulder Blades Caused by GERD

Understanding GERD and Its Symptoms

Gastroesophageal reflux disease (GERD) is a common digestive disorder that occurs when stomach acid flows back up into the esophagus. It causes a burning sensation in the chest, often referred to as heartburn. However, some people with GERD also experience pain and discomfort between their shoulder blades. This is because the nerves that transmit pain signals to the brain from the esophagus also reach the area between the shoulders.

5 Lifestyle Changes to Ease Pain Between Shoulder Blades Caused by GERD 1

Wear Loose-fitting Clothes

If you experience pain between your shoulder blades due to GERD, avoid wearing tight-fitting clothes, especially around your waist or upper abdomen. Tight clothing can push acid upwards and make your symptoms worse. Instead, opt for loose-fitting clothes that do not compress your abdomen or chest. Find more relevant information about the subject by visiting the carefully selected external resource. can gerd cause back pain between shoulder blades, gain supplementary insights.

Avoid Lying Down Immediately After Eating

If you lie down immediately after eating, you increase the risk of acid reflux and heartburn. When you are in a horizontal position, your stomach acid can easily flow back into your esophagus, leading to discomfort and pain between the shoulders. To avoid this, wait at least 2-3 hours after eating before lying down. If you need to take a nap or rest, use a recliner or elevate the head of your bed with pillows.

Modify Your Diet

Certain foods can trigger GERD symptoms and pain between the shoulder blades. Some common culprits include fatty or fried foods, spicy foods, citrus fruits, carbonated beverages, caffeine, and alcohol. Additionally, eating large meals and consuming too much at once can also lead to discomfort. To reduce your symptoms, consider modifying your diet by avoiding trigger foods and eating smaller, more frequent meals.

Quit Smoking and Reduce Alcohol Intake

Smoking can worsen GERD symptoms and lead to pain between the shoulders. Nicotine in cigarettes weakens the lower esophageal sphincter (LES), the muscle that prevents stomach acid from flowing back into the esophagus. Heavy alcohol intake can also exacerbate GERD symptoms by irritating the esophagus lining. If you smoke, quit, and reduce your alcohol consumption to ease your symptoms.

Lose Weight

Excess weight puts pressure on your abdomen, which can increase the risk of acid reflux and GERD symptoms. If you are overweight or obese, consider losing weight to reduce the pressure on your stomach and ease the pain between your shoulder blades. Losing even a small amount of weight can make a big difference in your symptoms and overall health.


If you experience pain between your shoulder blades due to GERD, making simple lifestyle changes can help ease your symptoms. Wearing loose-fitting clothes, avoiding lying down immediately after eating, modifying your diet, quitting smoking, reducing alcohol intake, and losing weight are all effective ways to alleviate discomfort. Interested in learning more about the topic covered in this article? heartburn back pain between shoulder blades, filled with useful supplementary details to enhance your reading.

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