Your shoulder joint works much like a ball perched on a golf tee. Since it isn’t firmly held in place, the ball can shift off the tee easily. This loose setup allows your shoulder to move freely in many directions.
But this range of motion comes with a downside: shoulders tend to lack stability—similar to that golf ball’s delicate balance. As a result, your shoulder and the surrounding tissues are more likely to suffer injuries.
Causes of Shoulder Pain
One of the common causes of shoulder pain is when the rotator cuff tendons get compressed beneath the bony structure of the shoulder. This pressure can lead to irritation or damage of the tendons, a condition known as rotator cuff tendinitis or bursitis.
Other possible causes of shoulder pain include:
- Degeneration from arthritis in the shoulder joint
- Formation of bone spurs in the shoulder region
- Bursitis—Inflammation of a fluid-filled sac that cushions the joint and supports smooth movement
- Fracture of the shoulder bone
- Shoulder dislocation
- Frozen shoulder, where tightness in the muscles, ligaments, and tendons restricts movement and causes pain
- Separation of the shoulder joint
- Rotator cuff tendon tears
- Overuse or injury of nearby tendons, like those of the biceps
- Nerve-related injuries that affect normal shoulder function
- Incorrect shoulder posture or poor movement patterns
In some cases, shoulder pain originates from another part of the body, such as the neck or lungs. This type of discomfort, known as referred pain, typically doesn’t worsen with shoulder movement and may persist even when the shoulder is at rest. If the pain is linked to neck issues, consulting neck pain specialist doctors in Valencia can help ensure accurate diagnosis and effective treatment.
Symptoms of Shoulder Pain
Shoulder pain may present as a dull ache, a sharp sting, or a persistent soreness. It can vary from slight discomfort to severe pain. The pain may appear suddenly or develop over time, often associated with an injury or gradual wear. Everyday movements can intensify the discomfort, while rest may not provide much relief.
Additional signs you might notice include:
- Limited or complete loss of shoulder mobility
- Muscle tightness or spasms
- Stiffness in the joint
- Swelling in the shoulder area
- A feeling of weakness or sensations like numbness or tingling
Managing Symptoms
There are several ways to ease shoulder pain and manage symptoms effectively:
Painkillers
Over-the-counter pain medications like paracetamol or non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, can offer relief. These are often found at pharmacies or supermarkets.
For guidance on the best option for your condition, consult a pharmacist. However, avoid using these medications for longer than two weeks without speaking to a healthcare professional.
Hot or Cold Therapy
If your shoulder feels swollen, warm to the touch, or has been injured recently, applying something cold like an ice pack may help reduce inflammation. Don’t leave it on for more than 20 minutes at a time.
On the other hand, heat therapy is often more effective for muscle soreness or tension. A warm compress or heat pack can help relax the area.
Posture
Poor posture or unhelpful work habits, such as slouching at a desk, can worsen shoulder discomfort over time.
Try these simple adjustments to support better shoulder health:
- Avoid hunching or putting too much pressure on your arms while seated.
- Let your shoulders stay relaxed and allow your arms to rest naturally by your sides rather than pressing them tightly against your body, especially if your neck is contributing to the pain.
- Shift positions regularly to avoid stiffness.
- Maintain an upright sitting posture.
- Use a cushion, pillow, or chair with good lumbar support to help align your upper body.
- If your arm feels especially painful, place a soft cushion or pillow in your lap to keep it supported and at ease.
Reduce The Strain
In most cases, it’s helpful to continue with your daily routine as much as possible, but be cautious not to overexert yourself. You may need to pace yourself more than usual and gradually increase your activity each day. Making small adjustments to how you perform certain tasks can help protect your shoulder from further strain.
Rest and Exercise
Staying active is essential, even if you can’t do much at first. Maintaining the right balance between rest and gentle movement can prevent your shoulder from becoming stiff. Specific shoulder exercises may also support recovery.
Try to avoid actions that cause sharp pain. Movements like lifting your arm above shoulder level or extending it outward can be especially uncomfortable, so steer clear of them until the pain eases.
If you do need to raise your arm, reduce pressure on your shoulder by:
- Keeping your elbow bent and close to your body
- Turning your palm upward while reaching overhead
When lowering your arm, bend your elbow and guide your hand back toward your body.
It is easier to exercise after applying ice or taking pain relief. Always wrap the ice in a damp towel to prevent skin irritation or ice burns.
When to See a Doctor
In most cases, you can manage shoulder pain at home unless a serious injury causes it or you suddenly experience ongoing, intense pain.
However, if your symptoms don’t improve after two weeks of self-care, it’s a good idea to consult your doctor or a physiotherapist.
You should also seek medical attention right away if you:
- Experience intense pain in both shoulders
- Have discomfort in your thighs as well
- Feel feverish or generally unwell
At Dr. Raj Desai’s, we focus on pinpointing the underlying cause of your shoulder pain and guide you toward effective treatment options. For patients exploring advanced solutions, we also offer PRP treatment for shoulder pain in Los Angeles. This cutting-edge therapy uses your body’s own healing factors to reduce inflammation and support recovery.
