That persistent ache in your shoulder—it’s more than just an inconvenience, isn’t it? Whether it’s a sharp pain when you reach for something on a high shelf or a dull throb that keeps you up at night, shoulder pain can significantly impact your daily life. But don’t lose hope!
Understanding the causes of shoulder pain and learning effective ways to alleviate it can help you regain comfort and mobility. So, let’s dive into the world of shoulder pain and discover how you can find relief.
What is the Main Cause of Shoulder Pain?
Shoulder pain rarely has a single, simple cause. The shoulder is a complex joint with a wide range of motion, which, unfortunately, makes it susceptible to various types of injuries and conditions. While there isn’t one “main” cause of shoulder pain that applies to everyone, several common culprits often contribute to this nagging discomfort, as described below.
Rotator Cuff Injuries
One of the most frequent sources of shoulder pain is injury to the rotator cuff. This group of muscles and tendons surrounds the shoulder joint, keeping the upper arm bone firmly within the shallow socket of the shoulder. Rotator cuff injuries can range from mild inflammation to complete tears, often resulting from repetitive overhead motions or sudden, forceful movements.
Shoulder Impingement
Shoulder impingement occurs when the top of the shoulder blade puts pressure on the underlying soft tissues when the arm is lifted. This can cause pain and limit movement, especially when reaching up or behind your back.
Frozen Shoulder
Also known as adhesive capsulitis, a frozen shoulder involves stiffness and pain in the shoulder joint. It typically develops slowly, progresses to cause severe pain and stiffness, and then gradually improves. The exact cause isn’t fully understood, but it’s more common in people with diabetes and those who’ve had to immobilize their shoulder for a period.
Arthritis
Both osteoarthritis and rheumatoid arthritis can affect the shoulder. Osteoarthritis, the “wear and tear” type, becomes more common with age. Rheumatoid arthritis, an autoimmune condition, can affect people of any age.
Poor Posture
In our modern, desk-bound world, poor posture is an increasingly common cause of shoulder pain. Hunching over a computer or phone for long periods can lead to muscle imbalances and strain in the shoulders and neck.
Overuse or Repetitive Strain
Certain activities or occupations that involve repetitive shoulder movements can lead to overuse injuries. This is common in athletes (especially swimmers and tennis players) and in jobs requiring frequent overhead lifting.
How Do I Get My Shoulder to Stop Hurting?
Luckily, there’s a lot you can do here; you don’t need to live with persistent pain holding you back. Here’s how you can address your shoulder pain safely and efficiently:
1. Rest and Activity Modification
Sometimes, the best medicine is rest. If your shoulder pain is the result of overuse or a minor injury, taking a break from aggravating activities can help. However, complete immobilization isn’t usually recommended, as it can lead to stiffness and weakness. Instead, try to modify your activities to avoid movements that cause pain.
2. Ice and Heat Therapy
Applying ice to your shoulder can help reduce pain and inflammation, especially in the acute stage of an injury. Use an ice pack for 15-20 minutes at a time, several times a day. After the initial inflammation has subsided (usually after 48-72 hours), heat therapy can help relax tense muscles and improve blood flow to the area.
3. Improve Your Posture
Good posture can significantly reduce strain on your shoulders. Be mindful of your posture throughout the day, especially if you spend long hours at a desk. Ensure your workstation is ergonomically set up, and take frequent breaks to stretch and move around.
4. Take Over-the-Counter Pain Relievers
Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen can help manage pain and reduce inflammation. Always follow the recommended dosage and consult with your healthcare provider if you need to use these medications for an extended period.
One important note here: These should not be used in the long-term. Side effects, such as gastrointestinal issues, may arise with long-term NSAIDs use, such as longer than two weeks.
5. Lifestyle Modifications
Certain lifestyle changes can contribute to long-term shoulder health, including:
- Maintaining a healthy weight to reduce stress on your joints
- Staying hydrated to keep your muscles and joints well-lubricated
- Eating an anti-inflammatory diet rich in fruits, vegetables, and omega-3 fatty acids
- Getting enough sleep to allow your body time to repair and recover
When to Seek Medical Help
Don’t let nagging pain hold you back from living your life to the fullest. You can work towards a pain-free, mobile shoulder by understanding the potential causes of your discomfort and implementing these strategies for pain relief.
And if your shoulder continues to cause pain, your Bessemer chiropractor is here to help. At the Premier Chiropractic Center, our team will perform a thorough assessment, helping you get to the bottom of your pain and devise a treatment plan suitable to you and your needs. Book your appointment today!
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