Shoulder Pain

Stiffness and Fatigue

Your shoulders take a lot of wear and tear, even through normal daily activities, so it's no wonder that they can get stiff and fatigued. But there are other causes, including arthritis; "frozen shoulder" is an extreme form of shoulder stiffness.

What causes it? The soft tissues around the shoulder joint are normally flexible, cushioning the ball of the joint (actually three joints) and allowing the large range of motion that allows us to reach, throw and maneuver our shoulders smoothly. Sometimes these tissues become tight, thickened or scarred - often after an injury or surgery - and the ball of the shoulder joint compensates for the lack of soft tissue by gliding to accommodate the motion. This can cause stretching of the tissue capsule and pinching of the rotator cuff and other soft tissues... and major pain.

Shoulder fatigue may result from a period filled with increased task-related repetitive motion, improper lifting or carrying more weight than is wise for your body size and structure - even from poor posture while seated at a desk or driving. The good news is that through proper exercises or a physical therapy program, the soft tissues can be strengthened and rehabilitated. Rather than subjecting the shoulders to sudden stretching, stretching the shoulders to prepare them for activity can make a big difference.

The application of heat may help relax the shoulder muscles and relieve the discomfort, and you may improve your posture by forming better habits, through regular exercise and the use of a back support cushion when seated in you car or at your desk.

Sprains and Strains

Sprains (a stretching of the ligaments) and strains to the shoulder muscles are often caused by sudden or abrupt movements, while playing sports, or otherwise; from repetitive stress, heavy, ill-fitting backpack or shoulder bags, improper lifting at the gym, at home or work. Be sure to determine what caused the sprain/strain and discontinue that activity - and be seen by a Health Care Professional for a proper diagnosis and treatment.

Rest, chiropractic, physical or massage therapy, the prescription of a proper orthopedic pillow to support the neck properly, the addition of a pillow beneath the affected arm while sleeping, and hot and cold treatment are often recommended to both alleviate pain and assist in eliminating the underlying condition. Warming up properly prior to exercise or other activities, and maintaining overall shoulder health can also have a positive impact.

Protective measures against shoulder strains or sprains include sleeping on the right pillow, and using a shoulder bag or back pack which is engineered to alleviate unnecessary strain to the neck, using a lumbar support for proper positioning while driving or working at a desk.

Tension Pain

You may have been told by your health care professionals that you tend to "collect stress" in your shoulders, resulting in uncomfortable, built-up tension in the shoulder muscles. Without realizing it you may "hunch" your shoulders up toward your neck, or find that you just can't seem to relax, breathe deeply and let your shoulders return to their normal position. Driving long distances, improper seating or working long periods at a machine or computer without a break are also likely culprits.

If this is a persistent problem, be sure to get a medical assessment and recommendations for how to remedy it. Chiropractic adjustments and massage are often used, along with instruction in improved posture, which may be based on an evaluation of your work space and habits.

Sleeping on an orthopedic pillow, using a back pack or shoulder bag that doesn't put undue stress on your shoulders and the use of proper use of heat may also be recommended, and can all make a difference in long-term shoulder health.

Mending Ligaments

If you're on the mend from a sprained ligament, you've probably been asked to rest the affected area and apply cold to it to help ease the pain and reduce the swelling. In other words, more or less continuing with the R.I.C.E. protocol so frequently recommended for acute injuries. Your Health Care Professional, will prescribe the course of action suitable to your situation. And probably instruct you in how to warm up your muscles prior to activity to help prevent re-injury.

Meanwhile, you may protect your shoulder ligaments from re-injury by also pacing your activities and avoiding putting undue strain on your shoulders. The use of a back pack or shoulder bag designed to offset weight distribution can make a positive difference in both the short and long term. As can the use of a lumbar support pillow to assist you in maintaining proper posture while seated in your car, at your desk, and even when relaxing at home.

Arthritis of the Shoulder

The shoulder is a remarkable joint, and usually has the greatest range of motion of all the joints in your body. But when you have arthritis pain in your shoulder, it can make formerly easy tasks very uncomfortable or difficult to do. Your shoulder is formed by three joints which work together to allow you to move your arm, reach, lift, etc. The largest of the three (the glenohumeral joint) is the one most often affected by arthritis.

The most common kinds of arthritis to affect the shoulder is osteoarthritis, which usually affects the shoulder of the hand you use most. It can cause severe pain and dramatically limit your range of motion. While rheumatoid arthritis more typically affects the knees and hips, when the shoulder joints are affected by it, you are likely to experience both pain and weakness. The rotator cuff muscles surrounding the shoulder joints can be torn by the jagged outcroppings of bone characteristic of arthritis.

Be sure to see your Health Care Professional if you are experiencing serious shoulder discomfort of any kind. Daily shoulder exercises, aqua therapy, and pain management techniques are frequently recommended (as well as medications, in some cases). As is the proper use of heat, a positioning pillow to reduce discomfort, shoulder bags or backpacks that help redistribute weight evenly providing shoulder relief, and a well-designed work space that will help keep the stress off your shoulders.

Post-operative Pain

To maximize healing and make the most of the time you are resting following surgery, always follow the advice of your Health Care Professional. The post-operative period is an optimum time to form new habits, and some pain you experience at that time may be related not just to the surgery, but because of resuming use of your shoulder again after a period of immobility.

In addition to the physical and occupational therapy you will likely be asked to do at home or in a rehab setting, your Health Care Professional may recommend sleeping with a positioning or orthopedic pillow during this time, the application of heat and cold packs.

To prevent re-injury of your shoulder, you may consider having the design of your work space and activities evaluated, readjusting your steering wheel and using a lumbar support pillow when driving or sitting at a desk, and yet other changes.