How to Get Rid of That Nagging Shoulder Pain

Shoulder pain that sticks around for months or even years can be frustrating, affecting everything from your ability to exercise to performing simple daily tasks. Chronic shoulder pain is a common issue that many people face, whether you're an athlete, a desk worker, or someone who just moves around in your day-to-day life. While the pain may seem like it's isolated to your shoulder, the causes often stem from deeper issues that need to be addressed.

Here’s how you can get rid of that persistent shoulder pain and get back to moving pain-free:

1. Chronic Shoulder Pain is Common—But Treatable

Shoulder pain that lingers is one of the most common complaints seen in physiotherapy and chiropractic clinics. The shoulder is one of the most mobile joints in the body, which makes it more prone to overuse and injury. The pain can come from a variety of causes, such as rotator cuff issues, muscle imbalances, or referred pain from the neck. The good news is that with proper assessment and treatment, most cases of chronic shoulder pain can be managed and alleviated.

2. Get Assessed: Find the Root Cause

The first step in getting rid of chronic shoulder pain is to find out exactly what’s causing it. This requires a thorough assessment by a healthcare professional, such as a physiotherapist or chiropractor. While the pain may feel like it's coming directly from the shoulder, it could be referred from other areas, such as the neck or upper back.

A professional will:

• Assess strength and function in both shoulders to spot any side-to-side imbalances.

• Look at your posture and movement patterns, as poor mechanics can lead to chronic issues.

• Check for any referred pain. For example, issues in the rotator cuff can sometimes cause pain in the front of the shoulder or upper arm, while neck issues can refer pain to the shoulder area.

Pinpointing the exact location and cause of your pain is key to developing a treatment plan that will actually work.

3. Address Underlying Issues with a Rehab Program
Once the cause of your pain is identified, the next step is to address the underlying issues through a personalized rehabilitation program. The rehab plan will focus on strengthening weak muscles, improving mobility, and correcting any movement dysfunctions that are contributing to the pain.

A typical rehab program for shoulder pain might include:

• Rotator cuff strengthening: The rotator cuff muscles are vital for shoulder stability. Weakness in these muscles often leads to shoulder pain, so strengthening them is a key part of recovery.

• Mobility exercises: Shoulder pain can sometimes be caused by stiffness or poor range of motion. Working on mobility can help restore full function and reduce discomfort.

• Postural correction: Poor posture, such as rounded shoulders, can place strain on the shoulder joint. Addressing this through corrective exercises can reduce the likelihood of pain returning.

• Stretching and manual therapy: In some cases, hands-on treatments like manual therapy or stretching may be recommended to relieve tension in the surrounding muscles and tissues.

4. Take a Holistic Approach

Chronic shoulder pain often requires a holistic approach. It’s not just about addressing the shoulder itself but also looking at other factors that could be contributing to the issue, such as:

• Neck pain: Neck issues can sometimes refer pain to the shoulder, so treating both areas may be necessary.

• Posture: As mentioned, poor posture can lead to chronic shoulder pain. Ensuring you’re maintaining proper posture, especially if you work at a desk or sit for long periods, can help relieve stress on your shoulders.

• Stress management: High levels of stress can contribute to muscle tension and exacerbate pain, so incorporating relaxation techniques, such as deep breathing or meditation, may help reduce overall discomfort.

Shoulder pain that sticks around doesn't have to be a permanent part of your life. While chronic shoulder issues are common, with the right assessment and a targeted rehabilitation program, you can address the underlying causes and find relief. Don't ignore the pain or push through it—get assessed by a healthcare professional, develop a treatment plan that addresses any imbalances or dysfunctions, and you'll be on your way to a healthier, pain-free shoulder.

How we can help…

1. Get to know you:
   Understand whether the problem is due to behaviour or trauma and relate the problem to a particular pattern in movement or in life.
   

2. Find the cause:
   Is the problem due to an injury that needs a diagnosis or is it something movement related that needs to be assessed and identified?
   

3. Make a plan:
   Agree on what the problem is, what the goals are, the way we’re going to achieve the goals and over an agreed timeframe.
   

4. Follow up:
   Check in with you along the way and have an open line of communication to ensure you’re on te right track.