Shoulder Pain: Why It Happens and How to Find Relief
Shoulder pain is a common issue in the UK, affecting about 7% of adults at any given time. As we get older, that number climbs, with up to 26% of older adults experiencing discomfort or limited movement in their shoulders. Whether it’s a dull ache, sharp pain, or stiffness that just won’t go away, shoulder problems can interfere with daily life—from brushing your hair to reaching for the top shelf. Let us delve into a bit more detail as to why you might be struggling and what you can do about it.
Why Does Shoulder Pain Happen?
The shoulder is an incredibly complex joint, allowing for a huge range of movement. But this flexibility also makes it vulnerable to strain and injury. Some of the most common causes of shoulder pain include:
- Rotator cuff issues – These are some of the most frequent culprits and happen when the muscles and tendons supporting the shoulder become irritated or torn.
- Frozen shoulder (adhesive capsulitis) – A condition that leads to stiffness and pain, making it difficult to move your arm.
- Tendonitis and bursitis – Inflammation of the tendons or bursae (fluid-filled sacs that cushion the joint) can make movement painful.
- Arthritis – As we age, wear and tear on the shoulder joint can lead to arthritis, causing stiffness and discomfort.
- Posture problems – Sitting hunched over a desk or using your phone for long periods can contribute to shoulder pain by putting strain on the muscles.
What Can You Do About Shoulder Pain?
The good news is that there are plenty of ways to manage and reduce shoulder pain, depending on the cause.
At-Home Strategies
- Rest, but don’t stop moving completely – Avoid movements that aggravate your pain, but gentle mobility exercises can help prevent stiffness.
- Apply ice or heat – Ice packs can help with inflammation, while heat can soothe stiff muscles.
- Stretch and strengthen – Gentle shoulder stretches and strengthening exercises can improve mobility and reduce discomfort over time.
- Check your posture – Make sure you’re sitting up straight and not putting unnecessary strain on your shoulders throughout the day. If you do work at a desk, be sure to stand and move around regularly. You can also take a look at our blog on Office Ergonomics HERE.
When to Seek Professional Help
If your shoulder pain doesn’t improve after a couple of weeks, or if it’s interfering with daily activities, it may be time to seek help from a professional. We regularly see people in clinic who experience shoulder pain, helping them to improve mobility and reduce discomfort. Chiropractic care focuses on joint function and alignment, while sports massage therapy can ease tension and improve circulation in tight muscles.
Staying Pain-Free
The best way to avoid future shoulder pain is through prevention. Regular movement, strength training, and being mindful of posture can go a long way in keeping your shoulders healthy. If you do experience shoulder pain, addressing it early with the right combination of movement, therapy, and care can help you get back to feeling your best.
If you have persistent shoulder pain, don’t ignore it—small aches can turn into bigger problems if left untreated. With the right approach, you can keep your shoulders strong and pain-free for years to come!
