We know that it can be scary not knowing why your shoulder is hurting or if it is a cause for concern.
We speak to hundreds of patients who come to us with pain in different parts of their shoulder.
We’ve put together this blog to explain 3 points on your shoulder where you may feel pain, the cause of your pain and 5 methods to help you ease stiff and painful shoulders.
Why Am I Getting Shoulder Pain?
Pain At the Top of Your Shoulder
The top of your shoulder may begin to hurt or ache due to direct injury. This could be bumping your shoulder off an object or falling onto it.
Other reasons could be general wear and tear due to your age or repetitive activity. If you do a lot of heavy lifting or exercise with your arms, this can cause the joint to swell and become painful to move as well as restricting your movement.
Your Shoulder Blade Pain
This type of shoulder pain is usually related to muscle strain from exercise or heavy lifting, sleeping in an uncomfortable position or poor posture.
Pain From Your Rotator Cuff
Rotator cuffs can become torn for two main reasons.
The first is an acute tear resulting from falling on an outstretched arm or lifting something heavy with a jerk-like motion.
The second is related to wear and tear as you get older. A common issue in people over 40 sees their rotator cuff tendons be worn down over time with overuse. This issue is also more likely to develop in your dominant arm (the arm you do most things with).
How To Ease Your Shoulder Pain Naturally
Pause Physical Activity Temporarily
However, to give your shoulder pain time to heal, you should pause any strenuous physical activity for a couple of days.
This could ease your shoulder pain and also prevent further injury to your shoulder.
Once you’ve rested for a while, you should reintroduce movement slowly which means easing yourself back into exercise and avoiding lifting heavy objects.
If it doesn’t improve with rest, and is still causing you problems after a week, it’s likely there is a more serious injury which needs specialist help.
Ice Or Heat Therapy
Placing ice onto the sore area of your shoulder for up to 20 minutes at one time can create a numbing effect against the pain.
Heat therapy should be used in bursts of up to 20 minutes on the area of the shoulder that is in pain.
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.
However, you can interchange these therapies and work out which one suits you better.
Massaging is a fantastic natural way to give you some pain relief as well as loosen up any stiffness and allow your muscles to relax, giving you a wider range of movement without any pain.
A Different Sleeping Position
A side-sleeping position you could try to ease your shoulder pain is lying 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, 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 nested between your shoulder blades.
Shoulder pain often occurs in the morning due to our bodies lying too flat during the night.
How Physical Therapy Can Ease Your Shoulder Pain Long Term
Our team have worked with thousands of patients suffering with agonizing shoulder pain just like you and could get you moving normally again in a matter of weeks!
Right now, we are currently experiencing extremely high demand in our center, but we are offering a limited number of free shoulder pain consultations.
Within your free shoulder pain consultation, you can find out more about physical therapy and understand the best treatment options available to you.
Arrange your free shoulder pain consultation with our simple webform, or if you prefer to talk over the telephone, you can call us on (215) 348-0666.
Other Free Resources
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We also have free, downloadable reports for people with Neck and Shoulder Pain