Shoulder Pain Holding You Back? Here’s How to Take Control and Find Relief

Imagine this: you’re reaching up to grab something off a shelf, and suddenly, a sharp twinge shoots through your shoulder. Maybe it’s when you’re putting on a jacket, or perhaps lifting your kids. Shoulder pain can creep into your life without warning, and before you know it, even the smallest tasks become a challenge.

After spending years helping people beat shoulder pain, I can tell you that the key isn’t just treating the symptoms – it’s understanding what’s beneath the surface. Let’s explore three common culprits and how you can get on the path to pain-free shoulders.

Rotator Cuff Issues – The Silent Saboteur

Your shoulder is an intricate structure, and the rotator cuff plays a crucial role in keeping it stable and mobile. When these muscles are strained or injured, you might experience pain with even the simplest of movements, like brushing your hair or reaching into the back seat of your car.

Example: Consider John, a 40-year-old avid golfer. He came in with severe pain every time he swung his club. Upon examination, we discovered that his rotator cuff muscles were weak and struggling to stabilise his shoulder during his swing. By creating a tailored rehab plan focused on strengthening these muscles, John was back on the course in no time.

Exercise tip: Start with gentle external rotations. Hold a light resistance band, keep your elbow close to your side, and rotate your forearm outwards while keeping your elbow bent at 90 degrees. Repeat this 10 times on each arm, twice a day. This exercise strengthens your rotator cuff and helps improve stability.

Frozen Shoulder – The Frustrating Lockdown

Frozen shoulder, or adhesive capsulitis: a condition where the shoulder joint capsule thickens and tightens, leading to restricted movement and pain. It can feel like your shoulder is glued down, making every attempt at movement a struggle.

Example: Take Susan, a 55-year-old who couldn’t lift her arm above her head without excruciating pain. Simple activities like getting dressed or reaching for the car seat belt became agonising. We created a programme of gradual stretching, manual therapy, and targeted exercises to gently restore her range of motion and reduce pain.

Postural tip: When dealing with a frozen shoulder, patience is key. Start with a simple pendulum stretch. Lean forward slightly and let your affected arm dangle. Gently swing your arm in small circles, 10 times clockwise and 10 times anticlockwise. This movement helps keep the joint mobile and relieves tension.

Poor Posture – The Modern-Day Plague

With more of us spending hours in front of screens, it’s no surprise that poor posture is wreaking havoc on our shoulders. Rounded shoulders and a forward head posture can lead to muscle imbalances, tightness, and eventually pain.

Example: Emma, a 32-year-old graphic designer, came to me with persistent shoulder pain. Her slouched position at her desk was overworking her shoulder and neck muscles. By adjusting her workspace setup and incorporating specific strengthening exercises, we significantly reduced her pain and improved her posture.

Exercise tip: Add shoulder blade squeezes to your daily routine. Sit or stand tall, pull your shoulder blades back and down as if you’re trying to tuck them into your back pockets. Hold for 5 seconds and repeat 10 times. This exercise helps counteract rounded shoulders and relieves strain.

Don’t Let Shoulder Pain Keep You Down

Shoulder pain can be a real obstacle, limiting your ability to enjoy life fully. But here’s the truth: it doesn’t have to be this way. By understanding the root cause, making simple changes, and following a personalised rehab plan, you can regain strength, mobility, and freedom from pain.

Are those dull aches or sharp twinges holding you back? Let’s take action. We offer a free up to 30-minute consultation (Discovery Visit) to help identify the source of your pain and develop a tailored recovery plan just for you. Don’t settle for discomfort – let’s get started on your journey to pain-free shoulders. Request your free consultation here: https://suffolkclinic.co.uk/free-discovery-visit/

Thanks for reading,

Ari