Shoulder pain is a common condition often caused by injury or overuse. The pain can make it difficult to perform routine tasks and activities such as dressing, carrying shopping or driving. Pain is present at the shoulder joint and often refers into your neck and/or down your arm.
Why do I have shoulder pain?
If there was no obvious cause for your pain (e.g. a sports injury or fall onto your shoulder) then your pain is likely to be a consequence of repeated use of the muscles around your neck, shoulder, arm and upper back. It may seem obvious but you use these muscles to maintain posture, perform daily tasks and for many to get your exercise fix. Repeated use (even if not obvious use) can lead to pain.
Commonly affected muscles are the rotator cuff muscles that support the ‘ball and socket’ joint of the shoulder, your upper biceps at your upper arm and the trapezius muscle that is situated around the back of the shoulder and shoulder blade.
Poor posture and shallow breathing can also play a role in the development of shoulder pain, as can a history of shoulder pain. Pain switches off muscle groups so you may have a weakness from previous injuries if you did not have physio or deliberately strengthen your shoulder once pain settled down.
Who is more likely to get shoulder pain?
- People who play sports involving arm movements: swimmers, tennis players, paddle boarders.
- Office workers who have a poor desk set up and do not move often.
- People who drive a lot with a poor seat position.
- Shoulder pain isn’t fun and can significantly hinder your daily life.
What can you do about shoulder pain?
Shoulder pain is a common condition often caused by injury or overuse. The pain can make it difficult to perform daily tasks and activities and exercise, severely disrupting your usual routine. There are a number of self-help actions you can take to overcome shoulder pain:
- Gentle stretching and mobility exercises for the shoulder, neck and upper back can be helpful. Aim to do these at least 2 times per day, think shoulder rolls, arm circles, neck stretches. Yoga and Pilates style exercises for your upper body are also great to overcome shoulder pain and tightness.
- Rest and take regular breaks if you’re working at a desk or driving. Check you are in an upright position with support for your neck and upper back.
- Rest from activities, sports or exercises that give you severe pain (do not push through pain).
- Massage, acupuncture, alternating ice and heat throughout the day can also help to settle pain.
If it doesn’t get better see a physio! Book an appointment or send an email to see how i can help.
