STRUGGLING WITH SHOULDER PAIN?

Shoulder pain could be caused by a number of conditions:

  • Rotator cuff problem – shoulder or upper arm pain, particularly when lifting the arm, lying on it or using the sore muscles
  • Acromioclavicular joint pain – painful joint on the tip of the shoulder where the collar bone and shoulder blade join
  • Frozen shoulder – is the painful and gradual stiffening of the shoulder capsule
  • Referred shoulder pain – pain is experienced in an area away from the actual injury or problem e.g. pain in shoulder which is usually referred from the neck or upper back
  • Osteoarthritis – progressive wearing away of the cartilage of the joint leading to the two bones of the joint rubbing together causing pain
  • Shoulder instability – dislocation or excessive movement of the shoulder joint
Click on the links to the left to find out more about each condition and how to deal with it.

 

Dealing with Shoulder Pain

Shoulder pain can usually be easily managed by you, at home. Simply reducing or stopping the activity that has caused the pain can make an enormous difference.

Painkillers such as paracetemol can also be used to help manage the symptoms, but you should always consult your GP or pharmacist before taking.

Click on the relevant condition using the links on the left, to find out more about dealing with shoulder pain.

 

Avoiding Shoulder Pain

Avoiding rotator cuff problems

  • Avoid excessive unaccustomed activity with the hands above shoulder height e.g. doing tasks like painting the ceiling, hanging curtains and trimming the hedge in short periods of time
  • If you exercise, ensure you balance your training programme to incorporate strength work for all muscle groups
  • Take breaks from repetitive shoulder movements and heavy lifting


Avoiding acromioclavicular joint pain
 

  • Avoid excessive overhead activities

Avoiding frozen shoulder

  • Correct your posture – if you slouch, your ability to lift your arm above your head reduces by approximately 30 per cent. Sitting and standing in a good posture with your shoulders back will help your movement as well as prevent the tendons in your shoulder catching
  • Try not to slouch as this squashes all the structures in your shoulder against the ridge above the joint, causing pain and irritation

Avoiding referred shoulder pain

  • As with frozen shoulder, bad posture is the main cause of referred pain in your shoulder and often can be managed by merely improving your posture and keeping your neck moving

Avoiding osteoarthritis

  • Unfortunately osteoarthritis is a problem we will all have to deal with at some point in our lives. But if you keep yourself fit and active, correct your posture and keep your shoulder strong and flexible you can help to alleviate and manage your shoulder symptoms

 

Please note –
These are general exercises, seek advice if you are unsure.