Well, that’s our French adventure coming to an end. We’re currently making the long drive back after a wonderful couple of weeks in Carcassonne.
It’s been great to properly switch off for a bit. I’ve managed to sneak in some cycling, which has been fantastic but most importantly, we’ve had loads of time together as a family. Lots of swimming and exploring.
Back home, the team have done an amazing job keeping everything running while I’ve been away. It’s always reassuring knowing the clinics and most importantly, all of you are being looked after so well. They’ve been busy helping lots of people with back pain and sciatica, getting them moving again and making sure aches and pains aren’t stopping them from doing the things they love this summer.
Hopefully you’re all having a fantastic summer and if your back or body hasn’t quite enjoyed the summer holidays as much as you have, come and see us and we’ll get you back on track!
Understanding the Shoulder pain, causes and Treatment
Putting on a jacket? Suddenly complicated. Reaching into a cupboard? Not so easy. Sleeping on your favourite side? Forget about it! If you play tennis, swim, lift weights or spend your working day reaching and carrying, an irritated shoulder can quickly make itself known. Shoulder pain has a habit of making very ordinary tasks surprisingly difficult. Shoulder pain can affect your daily life in unexpected ways.
I often remind patients that the shoulder is designed to be incredibly mobile. That mobility lets us reach overhead, behind our backs and across our bodies. The trade off is that the shoulder relies on a coordinated team of muscles, tendons and joints to move comfortably.
So, if you’re dealing with shoulder pain, let’s look at what might be happening, what you can do about it and when it’s sensible to have it assessed.
What Is Shoulder Pain?
Shoulder pain isn’t a diagnosis by itself. It’s a symptom that can come from several structures in or around the shoulder and occasionally from somewhere else, such as the neck.
Think of your shoulder less like a simple door hinge and more like a highly mobile ball and socket.
One important part of that team is the rotator cuff. Despite the name, it isn’t one single structure. It involves four muscles and their tendons working together to help lift and rotate your arm while controlling the shoulder joint.
When one part of this system becomes irritated, overloaded, injured or stiff, movements that you normally wouldn’t think twice about can become uncomfortable.
What Causes Shoulder Pain?
There isn’t one universal cause of shoulder pain. That’s why an assessment can be useful when symptoms persist.
Some common possibilities include:
- Muscle or tendon strains: These may occur after lifting, sport or an unexpected increase in activity.
- Rotator cuff problems: The rotator cuff tendons can become irritated or in some cases, torn through injury or gradual age related changes.
- Shoulder impingement related pain: Pain may be felt when lifting the arm, particularly overhead, when tissues around the shoulder become irritated.
- Frozen shoulder: This can cause significant pain and stiffness, sometimes lasting for months or longer.
- Arthritis: Changes within the shoulder joint can contribute to pain and reduced movement.
- Previous injuries or instability: Falls, sporting injuries and dislocations can affect how comfortably the shoulder moves.
- Repetitive activity: Swimming, tennis, throwing, weight training, decorating and repetitive overhead work can all place considerable demand on the shoulder.
- Pain referred from the neck: Sometimes what feels like a shoulder problem may actually be related to the neck or upper back. The key point is that where you feel pain doesn’t always tell us exactly where the problem originates.
What Does Shoulder Pain Feel Like?
Shoulder pain can vary considerably from person to person.
You might experience a dull ache around the shoulder, a sharper pain with certain movements, weakness when lifting your arm, stiffness when reaching behind your back or discomfort extending into the upper arm.
Night time pain is also common. Some people feel relatively comfortable during the day, then roll onto the affected shoulder at 2 a.m. and immediately wake up.
Pain around the front, side or back of the shoulder, reduced movement or strength, and disturbed sleep when lying on the painful side are all commonly reported symptoms.
Why Does My Shoulder Hurt When I Lift My Arm?
If reaching for a mug on the top shelf produces that familiar “Ouch, there it is“ moment, irritated tendons, this can usually be a supraspinatus or infraspinatus rotator cuff tendon or other tissues around the shoulder may be involved.
For example, shoulder impingement related symptoms are often worse when lifting the arm, particularly overhead.
But similar symptoms can have different causes, so repeatedly testing the painful movement yourself isn’t necessarily going to reveal the answer.
Can Posture Cause Shoulder Pain?
Posture is worth discussing but I don’t like telling patients there is one magical “perfect posture.” Your body is built to move.
Problems can arise when you spend too long in the same position, particularly if your day involves hours at a laptop, driving or using a phone.
Try sitting at your desk for an hour with your shoulders rounded and your head creeping towards the screen. Eventually, the muscles around your neck and shoulders may begin asking for a change of scenery.
Rather than constantly trying to sit perfectly straight, consider:
- changing position regularly
- getting up for short movement breaks
- keeping frequently used objects within comfortable reach
- adjusting your screen and chair to suit you
- alternating between tasks where possible
I often tell patients: your next posture may be more important than your “best” posture.
What Can I Do for Shoulder Pain at Home?
For many uncomplicated episodes of shoulder pain, completely immobilising the shoulder isn’t the answer. NHS guidance recommends staying active and gently moving the shoulder while avoiding activities that clearly aggravate symptoms.
1. Keep It Moving Gently
If movement is comfortable, continue using the shoulder within a manageable range.
Don’t suddenly decide that a sore shoulder needs a heroic 90 minute gym session to “loosen it up.” Equally, avoiding all movement for days can encourage stiffness.
Aim for the sensible middle ground.
2. Temporarily Modify Irritating Activities
If repeated overhead presses, tennis serves or lifting boxes above your head consistently aggravates your symptoms, temporarily reduce or modify that activity.
This doesn’t necessarily mean giving it up forever.
3. Build Strength Gradually
The shoulder needs appropriate loading to become stronger.
Rehabilitation may involve gradually strengthening the rotator cuff and muscles around the shoulder blade, while restoring comfortable movement. The right exercises depend on what’s contributing to your symptoms.
4. Think About Sleep
If lying directly on the painful shoulder wakes you up, experiment with another sleeping position. Supporting the affected arm with a pillow can also make some people more comfortable.
Can Chiropractic Care Help Shoulder Pain?
When someone comes to see me with shoulder pain, my first priority is understanding why it hurts rather than simply chasing the painful spot.
That may mean looking at shoulder movement and strength as well as the neck, upper back and shoulder blade mechanics.
Depending on the findings and what is appropriate for the individual, management may include chiropractic care alongside rehabilitation exercises and advice on activity or ergonomics. In some cases, other approaches offered in clinic, such as acupuncture or shockwave therapy, may be considered when clinically appropriate.
No treatment is the right answer for every painful shoulder. Sometimes further medical assessment or imaging is more appropriate, particularly after significant trauma or when symptoms suggest a more substantial injury.
When Should I Worry About Shoulder Pain?
Most shoulder aches aren’t an emergency, but there are times when you shouldn’t simply “wait and see.”
Seek prompt medical advice if your shoulder pain follows a significant accident or fall, you suddenly cannot move your arm, the shoulder looks deformed or is badly swollen, you develop persistent numbness or pins and needles or you feel feverish or generally unwell.
Persistent or worsening shoulder pain also deserves assessment rather than months of guessing.
Shoulder Pain FAQs
How long does shoulder pain take to improve?
It depends on the cause. Some minor problems improve over days or weeks, conditions like rotator cuff strains that are grade 1 heal quickly, while other shoulder conditions can take considerably longer. This could be a grade 2 or 3 rotator cuff tear, labral tear or AC sprain, these can take months. Recovery isn’t always a straight line, either having a slightly uncomfortable day doesn’t automatically mean you’ve damaged the shoulder again.
Should I exercise with shoulder pain?
Often, some movement is beneficial but exercise should be appropriate for the problem and introduced progressively. Completely stopping shoulder movement can contribute to stiffness, while jumping straight into heavy exercise can aggravate symptoms.
Why does my shoulder hurt at night?
Sleeping directly on an irritated shoulder can increase discomfort and certain shoulder problems including rotator cuff related pain and frozen shoulder commonly disturb sleep.
Can shoulder pain come from my neck?
Yes. Pain felt around the shoulder or shoulder blade can sometimes be referred from the neck or upper spine. If symptoms include tingling, numbness or weakness in the arm or hand, an appropriate professional assessment is particularly important.
Don’t Let Your Shoulder Become the Boss of Your Day
Shoulder pain can be frustrating, especially when it begins interfering with sleep, work, training or simple things like getting dressed.
The encouraging part is that many shoulder problems can improve with the right combination of movement, gradual strengthening, activity modification and appropriate professional care.
If your shoulder has been niggling for a while, keeps returning or you’re simply unsure what’s causing the problem, you’re welcome to book a discovery visit with us through https://westchiropractic.neptune.practicehub.io/p/book-online . We can talk through what you’ve been experiencing, assess how your shoulder is moving and help you understand the most appropriate next steps:
Because reaching for the coffee mug shouldn’t require a tactical plan.
References
- American Academy of Orthopaedic Surgeons. (n.d.). Rotator cuff tears.
- American Academy of Orthopaedic Surgeons. (n.d.). The management of rotator cuff injuries: Plain language summary.
- Mersey Care NHS Foundation Trust. (n.d.). Shoulder pain. Mersey Care NHS Foundation Trust.
- National Health Service. (2023). Shoulder pain. NHS.
- National Health Service. (n.d.). Frozen shoulder. NHS.
- National Health Service. (n.d.). Shoulder impingement. NHS.
- University Hospitals of Morecambe Bay NHS Foundation Trust. (n.d.). Shoulder pain.
