If you’re living with shoulder pain, it can be hard to figure out how to manage that shoulder pain. Ongoing discomfort in your shoulders can have a big impact on everyday life, from affecting the activities you normally enjoy to disrupting your sleep. Working out what treatments and strategies can help control the pain is often stressful and time-consuming too! That’s why we want to share our tips for better managing shoulder pain. By bringing together evidence-backed advice with empathy, we hope these insights will provide some comfort if you or someone close to you is dealing with this condition.
Understand what is causing your shoulder pain – a doctor can help with this
Experiencing shoulder pain can be discomforting and inconvenient, and it can be difficult to know exactly what is causing it.
Causes of Shoulder Pain
There are many possible causes of shoulder pain, including:
Rotator Cuff Injury: The rotator cuff is a group of muscles and tendons that surround the shoulder joint. An injury to the rotator cuff can cause pain, weakness, and limited mobility.
Frozen Shoulder: Frozen shoulder, also known as adhesive capsulitis, is a condition in which the shoulder joint becomes stiff and painful. It is caused by inflammation and tightening of the shoulder capsule.
Bursitis: Bursitis is inflammation of the fluid-filled sacs (bursae) that cushion the joints. When bursae in the shoulder become inflamed, it can cause pain and limited range of motion.
Tendinitis: Tendinitis is inflammation of a tendon, which is the tissue that connects muscle to bone. It can cause pain and limited mobility.
Arthritis: Arthritis is a condition in which the joints become inflamed and can cause pain, stiffness, and limited mobility. It can affect the shoulder joint as well as other joints in the body.
Shoulder Impingement Syndrome: Shoulder impingement syndrome is caused by the compression of soft tissue in the shoulder joint. It can cause pain, weakness, and limited mobility.
Manage Shoulder Pain
If you’re dealing with shoulder pain, we understand the discomfort and hassle it can cause. Unfortunately, there is no one-size-fits-all approach to treating shoulder pain, but there are a few steps you can take to reduce your pain levels and increase comfort.
Rest and Ice Therapy The first step for managing shoulder pain is rest. This means avoiding activities that require you to move your shoulder too much or put too much strain on it. You should also use ice therapy to reduce any swelling in the area and reduce inflammation. Apply an ice pack directly to the affected area for 15-20 minutes at a time throughout the day.
Stretching Exercises Stretching exercises can improve joint mobility and reduce tension in muscles. Begin slowly and only stretch to your comfort level. As you progress, increase repetitions or hold stretches longer. Avoid pushing yourself too hard to prevent further damage or increased pain.
Physical Therapy If rest and stretching exercises don’t alleviate your shoulder pain, consider physical therapy. It can help restore full range of motion in the joint and reduce inflammation with treatments like ultrasound or electrical stimulation. A physical therapist will also guide you through targeted strengthening exercises to improve range of motion and reduce discomfort.
Shoulder pain can be managed with proper treatment. Options include rest, ice therapy, and physical therapy to restore normal joint functioning. These treatments can alleviate symptoms and prevent interference with daily life activities. Find what works best for your individual needs to quickly relieve shoulder pain.