Shoulder pain is a common complaint that can interfere with everything from getting dressed to carrying groceries. The shoulder is the body’s most mobile joint, but this impressive range of motion also makes it vulnerable to injury and discomfort. Whether your pain is a dull ache or a sharp twinge, understanding its potential causes and learning how to manage it can significantly improve your quality of life.
The complexity of the shoulder joint, which includes several bones, muscles, and tendons, means pain can stem from various issues. Common culprits include rotator cuff injuries, arthritis, bursitis (inflammation of the small, fluid-filled sacs that cushion the joint), and tendonitis. Sometimes, the pain isn’t even from the shoulder itself but is referred from the neck or biceps. Everyday activities like repetitive overhead motions, poor posture while sitting at a desk, or even an awkward sleeping position can contribute to the problem over time.
“The key to using your hands through space is strong and agile shoulders. Practicing good posture helps, and you’ll feel good and look confident in doing so.” – Dr. Purnell
Practical Steps for Relief
Fortunately, many cases of shoulder pain can be managed with simple, at-home strategies. If your pain is mild and not the result of a significant injury, these steps may provide relief.
First, give your shoulder a rest. It’s important to avoid activities that aggravate the pain, particularly heavy lifting or reaching overhead. This doesn’t mean you should stop moving it entirely, as that can lead to stiffness. Instead, focus on gentle movements within a pain-free range. Applying ice packs for 15-20 minutes several times a day can also help reduce inflammation and numb sharp pain, especially within the first 48 hours of it starting.
Improving your posture is another crucial step. Many people develop shoulder pain from hunching over a computer or phone. Make a conscious effort to sit up straight, with your shoulders relaxed and pulled back. Simple ergonomic adjustments to your workspace, like ensuring your screen is at eye level and your arms are supported, can make a major difference.
Gentle Stretches and When to Seek Help
Gentle stretching can help alleviate tension and improve flexibility. A simple pendulum stretch is a good starting point. Stand and lean over slightly, allowing the affected arm to hang straight down. Gently swing the arm in small circles, first clockwise and then counterclockwise. Another effective stretch is the crossover arm stretch, where you gently pull one arm across your chest until you feel a stretch in your shoulder. Hold for 30 seconds and repeat on the other side.
While these tips can be effective for minor shoulder issues, it is essential to know when to see a professional. If your pain is severe, persists for more than a few weeks, or is accompanied by weakness, numbness, or an inability to move your arm, you should consult a doctor or physical therapist. They can provide an accurate diagnosis and create a personalized treatment plan to help you get back to your daily activities without pain.
Michael Purnell, MD, FAAOS
Sports Medicine, Orthopedic Surgeon
