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We put a lot of strain on our shoulders on a daily basis. They need strength and flexibility to help you reach, lift, hold, carry, press, and pull.
It’s actually amazing to think how much you use them.
With that in mind, it’s hardly surprising to learn that shoulder tightness or pain affects between 18 and 25% of adults.1
Fortunately, there are steps you can take to relieve shoulder pain. We’ve put all the information together in this article that will hopefully help you overcome any discomfort you may be experiencing.
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In some cases, your shoulder pain could be due to a medical emergency and require immediate attention. Injuries such as a dislocation, separation or fracture can result in you requiring rehabilitation.
Some of the most common causes include:2
The rotator cuff is a group of four shoulder muscles (the rotator cuff muscles) that help support and move your shoulders.
Rotator cuff tendonitis occurs when the tendons attached to the arm bone can become pinched underneath the shoulder blade, which causes inflammation and soreness.3
The bicep tendon attaches your bicep muscle in the upper arm to the front of the shoulder.
This tendon can become pinched due to the bony anatomy of the shoulder blade or by ligaments that attach to the collarbone and shoulder blade.4
Shoulder bursitis occurs when the bursa, a fluid-filled sac that enables body structures to glide smoothly over one another, becomes pinched.5 There is a bursa between the humerus bone and the shoulder blade.
Also called adhesive capsulitis, frozen shoulder is a condition where the shoulder becomes painful and gradually loses motion due to lack of use. With frozen shoulder, you might have lack of fluid to help the shoulder move or develop bands of tissue (adhesions) that grow in the joint and restrict motion.6
So, you might be wondering if there are any ways you can help to ease the discomfort in your shoulders. While the NHS says that it may take six months or longer to recover from shoulder pain, there are some things you can try that might help.
Following the advice below might mean you could start to see results after two weeks, depending on the extent of your injury.2
Do you experience discomfort in your neck too? We’ve got a whole guide dedicated to relieving tension in your neck and shoulders which has even more information.
There are a few movements you can do that may help exercise your shoulder and eventually reduce pain.
However, before starting any new exercise regime, it may be worth speaking to a physiotherapist or health professional to ensure you will not be causing any more damage.7,8
This exercise should test the movement of your shoulder. Try not to put too much strain on the shoulder by keeping your body still and allowing the shoulder to move freely.
For this AAROM (Active Assisted Range of Motion) exercise you will need a stick, such as a broom handle or similar.
This exercise is quite a popular shoulder exercise as it allows for the shoulder to relax and move freely without any strain.
To make this more effective, you can try breathing deeply to help relax and maximize the stretch.
For this exercise, you’ll need an exercise band, rope, strap or a tie. This is a good exercise to assist with shoulder pain relief. It helps stretch the muscles and helps them recover when tightness occurs.
If you’ve still got questions about relieving the pain in your shoulders, don’t worry. We’ve rounded up some of the most frequently asked questions...
By following NHS guidelines and recommended exercises, your shoulder pain should start to reduce after two weeks.
If that is not the case, please seek professional advice from your GP.2
Low impact exercise such as walking may be helpful for your shoulder pain.
This is most effective when you walk with your back straight and shoulders up tall rather than hunched over.
Walking can also help your mood and help to keep your weight in check.9,10
There are three potential causes of shoulder pain where it might feel worse at night, including:11
This is because the inflammation involved in each can pull on the shoulder joint, especially when the area is compressed (as when laying on your side in bed).
If your shoulder pain is not going away, it could be a sign of shoulder impingement.12
The NHS says that shoulder impingement is a very common cause of shoulder pain.
It occurs when the tendon, which forms a band of tissue inside your shoulders, rubs or catches on nearby tissue or bone as you lift your arm.12
It's important that you don't ignore any shoulder pain and contact your GP if you are in too much discomfort.
Although shoulder pain is common, thankfully there are plenty of exercises you can do to help relieve some of that discomfort. Whether you try the ones we’ve listed above or speak directly to a medical professional, we hope that you can support yourself and reduce the level of pain you’re experiencing. For more information like this, head to our Bones, Joints & Muscle Health hub.
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.