If you’ve ever had that gnawing pain between your shoulder blades along with heartburn, you know how disruptive it can be. We’ll explore the surprising link between GERD, acid reflux, and upper back pain—and what you can do about it.
Key Takeaways for 2025
- The GERD-Back Pain Link is Real: Yes, GERD, heartburn, and acid reflux can cause pain between the shoulder blades. This is “referred pain,” where irritation in the esophagus is felt in the back due to shared nerve pathways.
- Identify the Symptoms: The pain often feels like a dull ache that worsens after eating or when lying down. It may be accompanied by classic indigestion or GERD symptoms like heartburn and regurgitation.
- Management is Key: Managing GERD is crucial to relieving the associated upper back pain. This involves lifestyle changes, dietary adjustments, and improving stomach acid balance.
- A Simple Solution: For many, low stomach acid is the root cause of GERD. Using a digestive enzyme can be a highly effective first step in managing symptoms.
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Article Contents
- What is GERD & Acid Reflux?
- The Link Between GERD and Back Pain Explained
- Is Your Upper Back Pain From GERD or Heartburn?
- How to Relieve Back Pain From GERD: 3 Natural Aids
- When to See a Doctor: Could It Be Something Else?
- How to Improve Stomach Acid Naturally
- Preventing Future GERD-Related Pain
- Frequently Asked Questions
What is GERD & Acid Reflux?
Gastroesophageal reflux disease (GERD) is the chronic, more severe form of acid reflux. It occurs when stomach acid frequently flows back into the tube connecting your mouth and stomach (esophagus). This backwash irritates the lining of your esophagus, causing the familiar burning sensation of heartburn.
This happens when the lower esophageal sphincter (LES), a muscular valve at the bottom of the esophagus, weakens or relaxes when it shouldn’t, allowing stomach contents to escape upwards.
Common Symptoms of GERD
- Heartburn: A burning pain in your chest, usually after eating, which might be worse at night.
- Regurgitation: A sour or bitter-tasting acid backing up into your throat or mouth.
- Difficulty swallowing (dysphagia).
- Chronic cough or hoarseness.
- Nausea and sometimes vomiting.
The Link Between GERD and Back Pain Explained
So, can GERD cause back pain between the shoulder blades? Yes, absolutely. The connection lies in a phenomenon called “referred pain.”
Your esophagus and the muscles/nerves in your upper-to-mid back share nerve pathways to the brain. When the esophagus becomes inflamed and irritated from acid reflux, it sends out intense pain signals. Because of the shared nerve network, your brain can get confused and misinterpret these signals as originating from your back. This referred pain is why you might feel discomfort in your shoulder, shoulder blade, or upper back, even though the root issue is digestive.
The intensity of heartburn can be so significant that the pain literally radiates from your chest through to your back, causing that distinct pain between the shoulder blades after eating.
Is Your Upper Back Pain From GERD or Heartburn?
Not all back pain is created equal. To determine if your discomfort is linked to indigestion or GERD, look for these key signs:
- Timing is Everything: The pain often appears or worsens shortly after eating, especially after large, fatty, or spicy meals.
- Positional Pain: Lying down or bending over can trigger or intensify the back pain, just as it does with heartburn.
- Relief from Antacids (A Clue): If taking a digestive aid not only helps your heartburn but also eases your back pain, that’s a strong indicator the two are connected.
- The Company it Keeps: The back pain is often accompanied by other classic GERD symptoms like chest pain, a sour taste, or a chronic cough.
How to Relieve Back Pain From GERD: 3 Natural Aids
If you suspect GERD is the culprit behind your back pain, the solution isn’t a new mattress—it’s managing the reflux. Many people mistakenly believe GERD is caused by too much stomach acid, but it’s often the opposite: low stomach acid. The most effective strategy is to support your body’s natural digestive process.
1. Digestive Enzymes
These supplements help your body break down fats, proteins, and carbohydrates more efficiently, reducing the likelihood of indigestion and reflux.
Best for: General indigestion, bloating, and discomfort after meals.
Try a Premium Digestive Enzyme2. Betaine HCL with Pepsin
This supplement directly increases the acidity of your stomach, helping to properly digest food and signal the lower esophageal sphincter (LES) to close tightly.
Best for: Those with confirmed low stomach acid (hypochlorhydria). Caution: Do not use if you have ulcers or take NSAIDs like ibuprofen.
3. DGL (Deglycyrrhizinated Licorice)
DGL works by increasing mucus production in the stomach and esophagus, which creates a protective barrier against acid irritation. It’s soothing and promotes healing of inflamed tissues.
Best for: Soothing a burning esophagus and healing tissue irritation from chronic reflux.
When to See a Doctor: Could It Be Something Else?
While GERD is a common cause of pain between the shoulder blades, it’s crucial to rule out more serious conditions. The pain from acid reflux can sometimes mimic other issues, including life-threatening ones.
Important: Don’t Ignore Severe Pain
According to research from the National Institutes of Health (NIH), chest pain from GERD can be “indistinguishable” from angina, a type of chest pain caused by reduced blood flow to the heart. Both can feel like a squeezing or burning sensation that radiates to the back, neck, jaw, or arms.
Seek immediate medical attention if you experience new, severe, or unexplained chest, back, or shoulder pain to rule out cardiac issues or other problems like gallbladder disease.
How to Improve Stomach Acid Naturally
Beyond supplements, you can support a healthy gut health diet with these natural strategies:
Dietary Habits
- Chew Thoroughly: Digestion begins in the mouth. Chewing your food completely reduces the workload on your stomach.
- Eat Fermented Foods: Incorporate probiotic-rich foods like kimchi, sauerkraut, and kefir to support a healthy gut microbiome.
- Use Digestive Bitters: A small amount of digestive bitters or apple cider vinegar in water before meals can stimulate acid production.
Lifestyle Tips
- Stay Hydrated: Drink plenty of water between meals, not during, to avoid diluting stomach acid.
- Manage Stress: Chronic stress can impair digestion. Practice meditation, deep breathing, or consider supplements for anxiety.
- Get Enough Zinc: This mineral is crucial for producing stomach acid. Find it in pumpkin seeds, beef, and lentils.
Preventing Future GERD-Related Pain
To keep GERD and its referred back pain at bay, consistency is key. Adopt these long-term habits:
- Identify Trigger Foods: Keep a food diary to pinpoint the worst foods for your gut health (common culprits include caffeine, alcohol, chocolate, and fried foods).
- Eat Smaller, More Frequent Meals: This prevents overwhelming your stomach.
- Don’t Lie Down After Eating: Wait at least 3 hours before lying down or going to bed.
- Elevate Your Head: Use a wedge pillow or blocks under the head of your bed to let gravity help keep acid down.
- Maintain a Healthy Weight: Excess weight puts pressure on your abdomen and the LES valve.
Frequently Asked Questions
What does heartburn back pain between the shoulder blades feel like?
It’s typically a dull, burning, or aching pain located specifically between the shoulder blades. It’s different from a muscle strain, which usually feels sharp and is related to movement. GERD pain is more constant and related to digestion and heartburn symptoms.
Can acid reflux cause shoulder pain too?
Yes. The same mechanism of referred pain can cause discomfort in one or both shoulders. The phrenic nerve, which serves the diaphragm (a muscle often irritated by severe reflux), originates in the neck and has branches that refer pain to the shoulder area. This is why some people experience acid reflux with shoulder pain.
Can GERD cause lower back pain?
While less common, it is possible. The primary referred pain location is between the shoulder blades, but severe inflammation and bloating from GERD can sometimes cause radiating pain to be felt in the mid or even lower back.
When should I see a doctor for back pain from GERD?
You should consult a doctor if your back pain is severe, persistent, or accompanied by other worrying symptoms like unexplained weight loss, difficulty swallowing, or if lifestyle changes and digestive enzymes don’t provide relief. As mentioned above, it is critical to rule out other potential causes first. Additionally, once a proper diagnosis is made, you can explore various back pain treatment options in Victoria that may help alleviate your symptoms. These may include physical therapy, chiropractic care, and alternative therapies such as acupuncture. It’s essential to find a treatment plan that suits your individual needs for effective long-term care. In addition to the aforementioned treatments, you may also consider incorporating complementary therapies into your regimen. Many patients find significant relief through the benefits of massage for back pain, which can help reduce muscle tension and improve circulation. Always discuss such options with your healthcare provider to ensure they align with your overall treatment strategy.
Conclusion: Putting the Pieces Together
The puzzling link between a digestive issue and back pain is demystified by the concept of referred pain. By understanding that the ache between your shoulder blades could be a message from your irritated esophagus, you can stop focusing on the symptom and start addressing the root cause.
Managing GERD through dietary changes, lifestyle adjustments, and supporting proper digestion is the most effective way to relieve not just heartburn, but the nagging back pain that comes with it.
Daryl Stubbs
RMT • Certified Athletic Therapist • Holistic Nutritionist
Daryl Stubbs is the founder of Sync Therapy and an 8-time award-winning clinician. With over a decade of experience since graduating in 2013, Daryl specializes in combining hands-on massage therapy with advanced innovations like red-light therapy, hydrogen water and PEMF. He helps clients in Colwood, Langford, and Victoria, BC move better and reduce pain through targeted rehab and gut-health protocols.
Credentials & Recognition:
- Bachelor of Athletic & Exercise Therapy (Camosun College)
- Voted "Best Massage Clinic" & "Best Rehab Clinic" (Community Votes, 2022–Present)