Do you experience shoulder pain and worried about the cause?
We understand how knowing the causes and next thing to do to that pain can be a big concern
We speak to hundreds of patients who come to us with pain in different parts of their shoulder, and we are more than willing to help you too.
In this blog, we would tell you 3 points on your shoulder where you may feel pain, the cause of your pain and 5 solutions to help you ease painful and stiff shoulders.
Causes of Your Shoulder Pain
Here are three areas you may feel shoulder pain and why.
The top of your shoulder
This is the area where your collar bone and the top of your shoulder meet. It is called your AC joint and is held together by strong ligaments.
Pain at the top of your shoulder may result from direct injury, as a result of bumping your shoulder on an object or falling onto it.
Another reason could be general wear and tear due to your age or repetitive activity. Activities like heavy lifting or exercise with your arms can cause the joint to swell and become painful to move hence restricting your movement.
Your shoulder blade
The shoulder blade (scapula) is a large triangular-shaped bone that lies in the upper back. The bone is surrounded and supported by a complex system of muscles that work together to help you move your arm. Pain in this area has been described by patients as a dull and sore ache, a shooting pain up the part of the back between the shoulder blades or a hard knot underneath one of your shoulder blades.
Shoulder blade pain usually results from muscle strain due to exercise or heavy lifting, sleeping in an uncomfortable position or poor posture.
Your rotator cuff
Your rotator cuff is a group of muscles and tendons that surround your shoulder joint keeping your upper arm in place while allowing you to have a broad range of movement in your shoulder.
Rotator cuffs can become torn for two main reasons.
The first is an acute tear resulting from falling onto an outstretched arm, catching a falling object, lifting something heavy with a jerk-like motion or repetitive overhead work.
The second is degenerative wear and tear. As we get older and are less active, tendons undergo degeneration and start to lose strength. This issue is also more likely to develop in the arm you do most things with (dominant arm).
How to Ease your Shoulder Pain Naturally
Pause Physical Activity
You may have been told to rest in the past and it hasn’t given you any long term relief, we understand.
However, to give your shoulder pain time to heal, you should pause any strenuous physical activity for a couple of days so as to ease your shoulder pain and even prevent further injury.
Once you’ve rested for a while, then reintroduce movement slowly, gradually getting yourself back into exercise and avoiding lifting heavy objects.
If the pain persists after a week, it’s likely there is a more serious injury which needs a specialist’s help.
Ice or Heat Therapy
Ice or heat therapy can help you if you are in immediate pain and substitute for strong painkillers which we know you want to avoid. Ice and heat therapy can cause a relief of the pain.
Place the ice onto the sore area of your shoulder for up to 20 minutes. Heat therapy should be used in bursts of up to 20 minutes on the pain area of the shoulder too. It’s important to note that you should only use one of these therapies every two hours and use a layer between the ice or heat and your shoulder to protect your skin. You can interchange these therapies and work out which one suits you better.
Pain in your shoulder blades can often feel like a tight knot if you’ve pulled a muscle.
Massaging is a fantastic natural way to give you some pain relief, loosen up any stiffness and allow your muscles to relax, enabling you a wider range of movement without any pain.
A Different Sleeping Position
Sleeping positions can sometimes make shoulder pain worse or even allow it to develop.
To ease your shoulder pain, you can lie on the non-painful shoulder whilst pointing the painful one to the ceiling. Then, take a pillow and place it in the armpit of the injured shoulder.
This will allow the injured shoulder to be held up slightly, taking the pressure off your rotator cuff and giving you enough pain relief to get a good night’s sleep.
If you have shoulder blade pain, a good sleeping position to try is lying on your back with a small pillow planted between your shoulder blades. Shoulder pain often occurs in the morning because of our bodies lying too flat during the night.
How Physiotherapy Can Give You a Long term Shoulder Pain Relief
Are you still frustrated about that life-changing pain?
We often realize that people want more than just some free health tips.
Now we are offering you a chance to consult an expert advice concerning your worries FOR FREE.
Here are a few things you will learn in your free discovery visit;
- What is the underlying cause of your shoulder pain? (Peculiar to you)
- How long will it take to treat the problem
- What to do to ease the pain
- What other drug-free methods are there to speed up recovery alongside the natural treatment
This FREE assessment sessions are great for anyone with doubts.
It gives you the opportunity to ask questions and ensures that we are the right fit for you.
There are FIVE slots available for a free discovery visit…..
P.S. Do you know someone with shoulder pain? We are here to help them live a pain-free life too.
Kindly forward this blog post to your neighbor, colleague, friends and family to treat their pain because remember….. HEALTH is WEALTH.
Note: Referring someone to see us at our prestige Clinic will earn you free entry into our ‘referral for rewards’ prize draw.