You might not give your shoulders much thought until you suddenly find yourself grappling with pain in one of them. Shoulder pain can transform everyday activities—such as brushing your hair, reaching behind your back, or grabbing something from a high shelf—into daunting challenges.

As we age, the likelihood of experiencing shoulder pain increases, often due to a range of common conditions that affect the muscles, tendons, and joints in this complex area of the body. This pain can arise gradually, or it can strike suddenly, often without warning. The intensity of shoulder pain can vary significantly; some may experience only mild discomfort, while others may endure severe pain that interferes with daily life.

There are numerous potential causes of shoulder pain, including injuries from sports or accidents. On the other hand, non-injury-related shoulder pain can be triggered by factors such as poor posture, repetitive motions, or even stress. For these types of pain, there are several self-care strategies you can try at home, including gentle stretching, strengthening exercises, and applying heat or ice to the affected area. However, if the pain and inflammation persist despite these efforts, it is crucial to seek medical advice, as ongoing discomfort may indicate an underlying issue that requires professional evaluation and treatment

We spoke to Dr. Vinay Aindala, a physiotherapist at UR.Life, about non-injury-related shoulder pain. He highlighted several common causes associated with our daily habits. A few if them are mentioned below:

 

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Common Causes of Shoulder Pain

Muscle Fatigue Due to Excessive Phone Usage 

Dr. Aindala mentions that one major factor is the repeated use of mobile phones. Holding a mobile device for extended periods near the ear can lead to repetitive strain on the shoulder muscles, resulting in discomfort and pain. This posture often causes one shoulder to bear more weight than the other, leading to muscle fatigue and tension.

Prolonged Sitting
Another contributing factor is the long hours spent working at a computer. Prolonged sitting in front of a screen can create imbalances in the shoulder area, as muscles become overstressed or weakened. This imbalance can manifest as shoulder pain, especially if individuals remain in the same position for too long without proper breaks or movement.

Poor Posture
As per Dr. Aindala, slouching, hunching, or sliding down in a chair alters the biomechanics of the shoulder joint. These postural issues can lead to increased stress on the muscles and tendons surrounding the shoulder, resulting in pain and discomfort.

Impingement Syndrome
Additionally, maintaining poor posture over time can lead to impingement of the tendons in the shoulder. This condition, known as impingement syndrome, occurs when the tendons become pinched or irritated due to restricted space within the shoulder joint. This impingement can cause inflammation, pain, and reduced range of motion, further exacerbating discomfort.

 

Related story: Try This One Stretch to Release Stiff Muscles

 

Holistic Solutions for Shoulder Pain Relief

Maintaining Shoulder Health
Dr. Vinay mentions that proper posture—whether sitting or standing—ensures that bones, tendons, and ligaments are aligned correctly, allowing muscles to function effectively. Here are some strategies and exercises to promote shoulder health:

Posture Awareness:
Maintaining correct sitting and standing postures is crucial for proper alignment of the musculoskeletal system.
Good posture helps prevent overuse and strain on the shoulder muscles and joints.

Mobility Exercises:
Shoulder Rotations: These exercises enhance the mobility of the shoulder joint, promoting flexibility and reducing stiffness.
Effective exercises include shoulder internal rotation, where you stand or sit upright with your elbow bent at 90 degrees and rotate your forearm inward using a resistance band or towel. Similarly, shoulder external rotation involves rotating your forearm outward while keeping your elbow tucked in. 
Arm circles are another great exercise; standing with arms extended to the sides, you make small circles, gradually increasing their size for 15-30 seconds in each direction. Shoulder rolls involve lifting your shoulders towards your ears and rolling them back and down in a circular motion, which you can perform 10 times in each direction.

 

Related story: Tips From UR.Life LMPT Expert For Healthier Spine

 

Posture Correction Exercises:
Shoulder Retraction: Engaging in exercises that focus on shoulder retraction can help correct poor posture, countering the effects of slouching and forward head posture.

Shoulder retraction exercises are designed to strengthen the muscles of the upper back and improve posture by encouraging the shoulders to move back and down. One effective exercise is the scapular retraction. To perform this, stand or sit with your arms at your sides. Squeeze your shoulder blades together as if trying to pinch a pencil between them, holding for a few seconds before releasing. Repeat this for 10-15 repetitions. 

Another beneficial exercise is the seated row, which can be done using a resistance band or cable machine. While sitting, pull the band or cable towards your torso, focusing on retracting your shoulder blades as you draw your elbows back. Aim for 10-15 repetitions.

 

Strengthening Exercises:
Isometric Shoulder Exercises: These can help improve the strength of shoulder muscles without requiring joint movement, which is beneficial for stability and rehabilitation. 

 Examples include isometric shoulder flexion, shoulder extension, shoulder abduction, and shoulder adduction. Additionally, isometric shoulder internal rotation and external rotation exercises can enhance stability. Wall angels also serve as a beneficial exercise to promote shoulder mobility and posture. 

 

Understanding Shoulder Pain:
Shoulder pain is often accompanied by neck and upper back pain, which can mask the underlying issues.

A thorough assessment of the shoulder is essential to identify the source of pain and to develop an appropriate treatment plan. UR.Life offers LMTP (lifestyle management and therapeutic programs)which includes physiotherapy sessions and shoulder pain relief treatment.

Click here, to get general therapy consultation, cardiac rehab, neuro rehab, and geriatric rehab. 

 

Management of Shoulder Pain

For immediate relief from shoulder pain, consider the following approaches:

Compression: Use of elastic bandages or wraps can help reduce swelling and provide support.
Ice: Applying ice packs can minimise inflammation and alleviate pain. It’s recommended to ice for 15-20 minutes every couple of hours.
Rest: Allowing time for the shoulder to rest is crucial for recovery and to prevent further injury.
Elevation: Keeping the shoulder elevated can help reduce swelling, especially in acute injuries.

 

Related story: Benefits of Physiotherapy As You Get Older

 

Rehabilitation Programs Offered At UR.Life
UR Life Studio offers the following programs under its Lifestyle Management and Therapeutic Programs (LMTP) unit:

• Cardiac Rehabilitation
• Pulmonary Rehabilitation
• Neuro Rehabilitation
• Ortho Rehabilitation
• Paediatric Rehabilitation
• Geriatric Rehabilitation
• Obesity Management
• Diabetes management

 

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