Are you one of the many people struggling with shoulder pain, a complex issue that affects individuals across all ages and professions? But don’t panic! In this blog post, we’ll delve into the various causes and symptoms of shoulder pain, along with practical home remedies and natural treatments. We’ll also advise you on when it’s essential to seek professional medical help.
Shoulder pain is a widespread concern that can impact everyone, from athletes and construction workers to office employees, homemakers, and retirees.
Understanding the complexities of shoulder pain is key to finding effective relief and management strategies.
Understanding Shoulder Pain: Common causes and symptoms-
Causes of shoulder pain:
Shoulder joint is one of the most movable joints, shoulder enables wide range of movements. Based on this mobility shoulder pain can be caused by many factors including injuries and other ailments that lead to the actual pain. Common causes of shoulder pain are:
1. Rotator cuff injuries-
The rotator cuff is made up of four different muscle and their tendons. These muscles work together to keep the shoulder joint stable and allow different arm movements. These can occur due to:
●Cause:
➤ Overuse: repetitive overhead activities performed like swimming or throwing damages muscle over time can lead to wear and tear.
➤ Aging: As people age, their tendons lose flexibility, increasing the risk of injuries.
●Symptoms:
➤Include pain when overhead activities are performed, weakness and crackling sensation during movement of arm.
2.Tendonitis-
Repeated usage that causes irritation and inflammation of the tendons around the shoulder might result in tendonitis. The common types consist of:
➤ Rotator cuff tendonitis: mostly happen among athletes.
➤Biceps tendonitis: It affects the biceps muscle tendon which connects biceps muscle with shoulders.
●Symptoms:
➤ It hurts more upon movements and tenderness on shoulders area.
3. Shoulder bursitis-
The inflammation of the bursa, a small fluid-filled sac that cushions joints is known as bursitis. It is common for this condition to occur together with rotator cuff tendinitis and can be characterized by:
●Cause:
➤ Overuse, repetitive movement or trauma.
●Symptoms:
➤Swelling, tenderness, and pain especially during arm elevation.
4. Shoulder impingement syndrome-
Impingement refers to pressure from shoulder blade on the rotator cuff tendons or bursa that results in pain.
●Cause:
➤ Overuse, repetitive movement or trauma.
●Symptoms:
➤ It hurts more upon movements and tenderness on shoulders area.
5. Adhesive capsulitis (frozen shoulder)-
This condition leads to less movement, pain, and stiffness in the shoulder joint. Usually, there are three stages for it to develop:
➤ Freezing phase – Pain and stiffness gradually start to develop.
➤ Frozen phase – there is severe stiffness that makes daily activities difficult and painful.
➤ Thawing phase – movement starts coming back gradually.
●Symptoms:
➤ Stiffness and pain in the shoulder, along with a noticeable decrease in both active and passive movement.
6. Shoulder arthritis-
The shoulder can be affected by osteoarthritis as well as rheumatoid arthritis, which results in inflammation and and wear and tear on the joint, leading to pain and stiffness.
●Symptoms:
➤Intense discomfort, swelling, and restricted joint mobility.
7. Postural issues-
Other causes -
Shoulder pain may also result from:
➤ Nerve injury: pain, numbness or weakness of the shoulder and arm, may arise from injuries to the brachial plexus nerves.
➤ Trauma: dislocations, fractures or soft-tissue injuries may occur due to falls, car accidents or direct blows.
Common Shoulder Pain Symptoms -
The symptoms of shoulder pain can vary according to the underlining cause. The common symptoms of shoulder pain include:
➤ A dull or aching pain felt deep in the shoulder joint that can radiate down the arm.
➤ A sharp pain usually caused by certain movements such as reaching and lifting.
➤ Stiffness when moving the shoulder especially after being inactive for some time.
➤ Noticeable inflammation around the shoulder joint
➤ Weakness characterized by feeling of loss of strength or inability to lift or carry anything.
➤ Clicking or popping sounds heard during movement may show more serious problems with structures within it.
Home remedies and natural treatment for shoulder pain relief:
Some shoulder pain requires medical intervention or in serious conditions it may require surgical interventions but many cases can be effectively managed at home. Here are different types of home remedies which can be used for shoulder pain:
1. Heat and cold therapy-
How to use:
●Cold therapy: Apply an ice pack wrapped in a cloth to the affected area for 15-20 minutes several times a day, especially within the first 48 hours of an injury or when there is visible swelling around the joint. Cold therapy reduces swelling and numbs severe pain.
●Heat therapy: If there is no swelling around the joint and there is chronic pain or chronic conditions then usually heat therapy can work. Heat promotes blood vessel dilation and aids in muscle relaxation. Heat provides a calming effect to the body part. You can use a warm towel or heating pad for 15 to 20 minutes to apply heat.
2. Rest and activity modification-
➤ A sharp pain usually caused by certain movements such as reaching and lifting.
➤ Stiffness when moving the shoulder especially after being inactive for some time.
➤ Noticeable inflammation around the shoulder joint
➤ Weakness characterized by feeling of loss of strength or inability to lift or carry anything.
➤ Clicking or popping sounds heard during movement may show more serious problems with structures within it.
➤ Give rest to your arm. It is very important to rest after such injuries so as to allow healing of the affected parts of the body. By changing one’s activities, you can avoid making the pain worse and it also prevents further damage to the joint and its surroundings.
3. Stretching and strengthening exercises-
➤ Consistent stretching and strengthening exercises can greatly enhance shoulder function and alleviate pain over time.
➤ Gentle stretching exercises can improve flexibility, stretching the muscles that moves the shoulder joint can help with your pain.
➤ Relaxed muscles move the shoulder freely and pain free and will not have the constant stress that tight muscles experience. Flexibility is also an important part to prevent further injuries.
➤ If you experience pain due to bad posture then make sure to do some stretching exercises meant for postural improvement.
➤ Building shoulder muscles helps reduce pain and prevent injuries. Practice exercises that target the rotator cuff and deltoid muscles into your workout routine. Shoulder presses, lateral raises external rotations, etc are good examples of shoulder strengthening exercises
➤ Make sure that you seek assistance from a physiotherapist when performing them so that they may inform you on how exactly to go about it and avoid excessive weight or exertion in the process.
4. Ergonomic tips to prevent shoulder pain-
Ergonomic modifications are necessary in order to prevent any chances shoulder pain. Correct biomechanics of the body can help avoid pain and strain in the shoulder muscles.
➤ Workplace modifications: Pay attention towards your body posture, particularly when working on a computer. Ensure that your workstation or desk is ergonomically designed. You should ensure that your laptop or computer screen is at eye level in order to prevent any tension on your neck and shoulders.
➤Maintain a straight back while sitting, keeping your shoulders relaxed and your feet flat on the floor.
➤Steer clear of slouching or hunching forward, and choose a chair with proper back support that allows your feet to rest flat on the floor.
➤ Take small breaks : Learn to include short breaks every hour. Get up, stretch your shoulders and neck, raise your arms, and take a short walk. It helps to avoid stiffness also increases blood flow.
➤ Use proper lifting techniques: When lifting up any object, bend your knees and hold the weight close. It reduces muscle strain.
➤ Stay active: Doing exercise on a regular basis will keep your shoulder muscles healthy and increase range of motion thus helping to prevent shoulder injuries.
5. Over the counter nonsteroidal anti-inflammatory drugs-
➤ NSAIDs (nonsteroidal anti-inflammatory drugs) reduces pain and swelling in the shoulder joint and promotes the healing process your laptop or computer screen is at eye level in order to prevent any tension on your neck and shoulders.
➤ Some of the analgesics (painkillers) and muscle relaxants, often given over the counter but always use after a physician consultation.
➤ They need to be taken only under doctor guidance to ensure that there are no side effects.
6. Dietary modifications-
You can decrease inflammation in your body naturally by bringing change in your diet. Some food items that can naturally reduce inflammation are:
➤ Olive oil
➤ Fatty fish, such as salmon
➤ Tomatoes
➤ Fruits like blueberries and oranges
➤ Nuts, like walnuts and almonds
➤ Vegetables like spinach that are rich in green leaves
➤ Beet juice
➤ Spices and herbs like ginger, turmeric and cinnamon Adding these food items to your meals and decreasing processed food in the diet will reduce inflammation in the body. Having a healthy diet of with balanced nutrition will boost the body’s healing process.
➤ Decrease the use of alcohol and caffeine in excess.
➤ Eliminate tobacco and smoking and other tobacco products
➤ Take adequate amount of rest and include exercises in your routine.
➤ For topical use there are some essential oils that can be used for pain, swelling and tension. These oils are derived from some therapeutic plants that have natural anti-inflammatory and pain-relieving benefits. Some of the common oils are:
Peppermint oil
Marjoram oil
Lavender oil
7. Physiotherapy-
Physiotherapy is a healthcare profession that helps individuals improve their movement and manage pain through exercise, manual therapy, and education. It seeks to restore functionality, boost physical performance, and improve overall well-being.
Role of physiotherapy in shoulder pain- As one of the major aspects of controlling shoulder pain, physiotherapy provides an individualized approach that enhances the recovery process of each patient. The recovery process commences with an evaluation or detailed assessment carried out by a physiotherapist.
This includes reviewing the patient’s past and present medical conditions, analyzing the pain and performing examinations of motion, strength, and function. Physiotherapists identifies the underlining cause of shoulder pain, and designs specific remedial measures for every patient including exercises, electric modalities, manual therapy, etc.
Physiotherapists designs patient specific exercise programs to increases and maintain the strength, flexibility and pain relief. The physiotherapy protocol for shoulder pain includes:
➤ Strengthening exercises: the exercises target the affected muscles like rotator cuff or other muscles around the shoulder girdle to enhance stability and joint function.
➤ Flexibility and stretching: Stretching of the tight muscles helps the shoulder to relax and increase the range of motion. Shoulder flexibility is essential for improving daily functional activities involving the shoulder joint.
➤ Pain relief techniques: Pain relief techniques include several electrical modalities like TENS, IFT, etc. It also uses hot and cold packs. The choice of which to use and the amount depends on the patient’s condition. It helps in reducing the inflammation and pain of shoulder and making the treatment more effective.
➤ Manual therapy: In some conditions manual therapy techniques are essential to reduce pain and increase joint mobility. There are different
types of manual therapy techniques and glides which are used in different conditions.
When to seek professional help:
Some types of shoulder pain can be managed at home, but there are instances when professional medical intervention is
important. Consult a healthcare professional if you experience:
➤ Severe pain: Severe pain that does not improve with home treatment.
➤ Weakness: Difficulty lifting or using your arm.
➤Swelling: Noticeable swelling that does not subside.
➤ Limited range of motion: inability to move your shoulder or arm.
➤Injury following a fall: pain following a fall or trauma should be evaluated.
➤ Signs of infection: fever, redness, or warmth around the shoulder may indicate an infection.
Shoulder pain can significantly disrupt daily activities and negatively affect overall quality of life. Knowing what causes them and what are the common symptoms enables you to take measures that prevent severe occurrence and provide relief. Most people use combinations of natural home remedies ergonomic adjustments in order to get rid of their sufferings.
However, it is important visiting a healthcare professional when symptoms persist or become severe so as to get appropriate management.
Being self-aware and proactive for shoulder health helps one to live a more active lifestyle free from any pains. Remember to listen to your body and prioritize self-care in your daily routine.
