Shoulder Pain: Its Causes, Treatment, and Exercises

About 1 in every 5 adults experiences shoulder pain at any time. After back and neck pain, this is the third most common musculoskeletal complaint. It could be pain, sensation, or tightness. Whatever it might feel like, it can hamper your daily activities and lifestyle.

Whether you're a corporate official, working door to door, a factory laborer, an athlete, or a busy parent, pain in the shoulder joint can seriously disrupt your routine. But why does it happen? What causes it? How to treat it effectively? And what exercises can actually help you feel and move better? 

Let’s figure it all out, once and for all!

Understanding the Shoulder Joint

The shoulder joint is where your upper arm bone meets your shoulder blade. From brushing hair to throwing a ball, it allows a wide range of motion that is crucial for daily tasks. 

Here's what a shoulder joint consists of:

• Bones: Upper arm bone (Humerus), shoulder blade (Scapula), and collarbone (Clavicle)

• Joint Capsule: A sac that holds the joint and bones together.

• Labrum: A cartilage ring that deepens the scapula glenoid (socket).

• Ligaments: Bands that connect bones to keep the joint stable.

• Muscles and Tendons: For a secure and controlled joint movement. Mainly includes the rotator cuff muscles (supraspinatus, infraspinatus, teres minor, and subscapularis) 

What is Shoulder Pain?

As the name suggests, shoulder pain is any discomfort you feel in the shoulder joint. Your shoulders are the most vulnerable to injury and inflammation. It is a highly mobile joint with a complex network of muscles and supports a range of motion. 

However, sometimes, it doesn’t originate from the shoulder itself, but from neck issues or nerve compression. This is commonly known as referred pain.  

Shoulder Pain Causes

There are dozens of shoulder pain reasons that depend on factors like age, gender, lifestyle, and overall health. Here are the most common ones:

1. Rotator Cuff Injuries

As mentioned above, the rotator cuff is a group of muscles and tendons that stabilize the shoulder. The repetitive overhead motion, poor posture, or trauma can cause strains, tears, or inflammation. It is usually common in people over 40, athletes, or heavy lifters, especially men.

1. Frozen Shoulder

Scientifically known as adhesive capsulitis, it causes stiffness and reduces mobility over time. It is often seen in people aged 40-60, especially women or people with diabetes. Reportedly, it is one of the major causes of shoulder pain in females.

1. Arthritis

Back shoulder pain can also originate from osteoarthritis, rheumatoid arthritis, or lupus, which is more common in females than males. This can eventually lead to joint inflammation, stiffness, and chronic pain. 

1. Posture and Device Overuse

Some findings suggest that 1 in 3 people report shoulder pain from bad posture and hunching. Prolonged sitting over laptops or phones, repetitive lifting, sleeping on sides, or other such lifestyle factors can all lead to back shoulder pain and tension.

1. Dislocation or Instability

Sudden pressure, improper lifting, trauma, hypermobility, or repetitive activity can cause the ball of the shoulder to pop out of its socket. Be it partial or complete, this dislocation can cause intense pain and weakness.

1. Neck-Related Shoulder Pain

When a nerve in the neck gets compressed, or in case of any cervical spine issues, it causes pain, tingling, or weakness in the upper shoulder and back. It is often misdiagnosed as isolated shoulder pain.

1. Bursitis

Bursa is a fluid-filled sac that cushions bones, tendons, and muscles. Inflammation of this is called bursitis. Usually triggered by repetitive overhead movements, direct injury, or poor posture, it causes swelling, tenderness, and limited mobility.

Unique Causes of Shoulder Pain in Females

Numerous studies show that women are more likely to report shoulder pain than men. In fact, it is more intense and persistent as well. While most of the causes overlap, other factors go beyond the general injury-related reasons and influence shoulder pain in women:

1. Hormonal Changes

Estrogen fluctuations in women can affect ligament and tendon elasticity. This sometimes also makes the shoulder joint more prone to strain. On the other hand, water retention and inflammation during the premenstrual phase increase the chances of musculoskeletal pain.

1. Breast Related Causes

Women with large breast size are more prone to chronic shoulder tension. This is because the bra strap pressure increases the shoulder load, ultimately affecting the posture. Furthermore, any post-breast surgery can also involve scar tissue, nerve irritation, or altered biomechanics.

1. Pregnancy-Related Factors

Postural changes during pregnancy can alter shoulder mechanics, leading to muscle fatigue or strain. This adds to the breast changes and weight distribution that can cause upper back and shoulder discomfort. In addition, regular post-pregnancy activities like holding babies or breastfeeding contribute to the repetitive stress on the neck–shoulder region.

1. Medical Conditions 

Compared to men, women have higher rates of autoimmune disorders, especially rheumatoid arthritis and lupus. This, along with thyroid disorders, is linked to a higher risk of frozen shoulder and inflammation.

Recognizing these unique triggers helps in tailoring shoulder pain treatment and prevention strategies more effectively.

Shoulder Pain Treatment

Whether your pain is acute or chronic, here are some practical solutions that can help with the treatment. Depending upon the severity, it might be temporary or permanent.

Home Remedies

• Ice Packs: Apply an ice pack wrapped with a cloth for 20 minutes on a swollen, painful, or warm shoulder after injury.

• Heat Therapy: A 20-minute application of a hot water bag or a heating pad can ease muscle tension and soreness. 

• Rest: Avoid overhead activity or weight lifting temporarily.

• Posture Correction: Sit straight without slouching and hunching. Switch your position frequently and take pillow support wherever needed.

Shoulder Pain Relief Products

• Topical Applications: To ease tightness radiating from the cervical spine, use neck pain relief gel.

• Pain Relieving Products: Try massage tools, rollers, or some back pain relief products for spinal alignment and to relieve knots originating from the upper back.

• Supportive Systems: Use braces after fractures or surgery for stability and support. Slings to promote healing from weight and pressure. And orthopedic pillows to maintain optimal posture throughout the day and night.

OTC Medicine for Shoulder Pain

You can manage mild to moderate discomfort with OTC medicines for shoulder pain, like NSAIDs, topical creams, or paracetamol. However, these medicines should be used cautiously. If your symptoms persist beyond 2 weeks, seek a professional recommendation.

Physical Therapy

In case of rotator cuff injury, frozen shoulder, or post-surgery recovery, a physiotherapist can help you improve joint mobility, correct imbalances, strengthen supporting muscles, and relieve tightness by teaching daily movements.

Shoulder Pain Exercises

The right movement can build strength without strain, while the wrong ones can make things worse. Below are some exercises that can enhance shoulder joint mobility, increase blood flow, and reduce pain.

• Neck and shoulder stretch

• Pendulum swing

• Wall angels

• Isometric shoulder press

• Child pose

• Scapular retraction

• Resistance band external rotation

• Chest expansion

Before you begin, always warm up. Also, avoid any exercise that causes sharp pain and stop immediately if your symptoms worsen.

Shoulder Pain Prevention

Prevention is better than a cure. But people usually start to prevent after getting cured. So, once you’ve tackled the shoulder pain, here’s how you can prevent a recurrence:

• Avoid hunching by keeping your screens at eye level.

• Change your positions frequently.

• Take screen breaks often.

• Always warm up before training, as cold muscles are more prone to strain.

• Balance cardio and strength training sessions.

• Do not skip post-workout stretching to help prevent tightness.

When to See a Doctor

While shoulder pain treatment may relieve the pain and discomfort, don’t rely on it entirely. Get help from a medical professional if:

• Pain worsens over time

• Pain lasts more than 2 weeks

• No improvement in limited mobility

• Visible swelling or redness

• You heard a crack during the injury

• Numbness or tingling prevails

• Pain persists along with chest pain

FAQs

1. What are the most common causes of shoulder pain?

Shoulder pain is commonly caused by rotator cuff injuries, tendinitis, bursitis, frozen shoulder, osteoarthritis, dislocations, fractures, and nerve-related issues.

1. When should I see a doctor for shoulder pain?

Consult a doctor if pain is followed by an injury, is severe, lasts more than a few weeks, limits movement, or is accompanied by swelling, weakness, numbness, or chest pain.

1. What exercises can help relieve shoulder pain?

Gentle stretches like pendulum swings, cross-body arm stretch, wall climbs, rotator cuff strengthening, and so on can help with shoulder pain.

1. Are there any treatments for shoulder pain that don’t involve surgery?

In case of mild to moderate pain, rest, ice/heat therapy, anti-inflammatory medication, physical therapy, posture correction, and activity modification may help.

1. Can poor posture or sleeping position cause shoulder pain?

Yes. Slouching, hunching over devices, or sleeping on one side without support can strain shoulder muscles and cause pain.