The shoulder is the most moveable joint in the body, so it makes complete sense how even the slightest bit of shoulder pain can be so debilitating. Unfortunately, it doesn’t take much for the shoulder to become injured, and injuries certainly aren’t limited to athletes or older people either. Anyone can experience shoulder pain and many do, as studies have found that almost everyone between the ages of 18 and 88 will experience some kind of shoulder issue. It is the most commonly injured joint in the body due to it having the greatest range of motion, which also means that it has the least amount of stability. As a result, the shoulder is more susceptible to experiencing issues such as strain, aging and repetitive injuries when compared to the other joints. The good news is that shoulder injury are also highly treatable… when addressed early on. In this article, we cover everything there is to know about shoulder pain so you can act fast and start relieving your symptoms and repairing your shoulder to prevent future injuries.
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The 101 on Shoulder Pain
Understanding shoulder pain can be a little more complicated than navigating other types of joint pain because the shoulder is, well, quite complex. It is the only joint that sits on a moveable platform (the shoulder blade), is the most movable joint in the body, but it is also an unstable joint because of its range-of-motion. Shoulder pain can be the result of swelling, damage or changes to the bone around the rotator cuff, and there are even more potential factors and causes that can lead to a shoulder injury.
But here’s the thing: the problem is most often the rotator cuff and not the actual shoulder. In fact, rotator cuff tears are the most common cause of shoulder pain and 80% of shoulder pain cases have to do with the rotator cuff.
The good news is that, although complex in nature, shoulder pain is fairly easy to treat and can often be healed naturally and at home. But first, you have to know what is causing your shoulder pain in the first place.
Causes of Shoulder Pain
Shoulder pain is rarely a problem with the actual shoulder. As mentioned previously, the issue is almost always in the rotator cuff, which is a group of four muscles and their tendons that give the shoulder its range of motion. The rotator cuff can cause shoulder pain as a result of swelling, damage or bone changes and the pain may be felt when you’re lifting your arm above your head, moving it forward or moving it backward. However, you can still experience pain that comes from the actual shoulder. These situations are typically the result of an injury caused by manual labor, repetitive movement or playing sports. Shoulder pain can also be caused by certain diseases that bring about pain that then travels to the shoulder area. This includes liver, gallbladder and heart disease, as well as diseases that are around the cervical spine (your neck area). And to complicate things a bit more, shoulder pain can even come from an entirely different location in the body, such as from the neck or biceps.
As such, there are many different factors and conditions that can be causing your shoulder pain. Here’s a more specific look at the potential causes:
- Arthritis
- Bone spurs
- Broken bone in the shoulder, collarbone or arm
- Dislocated shoulder
- Frozen shoulder (a condition that limits your range of motion)
- Heart attack
- Injury due to repetitive use or overuse (wear and tear)
- Joint inflammation
- Osteonecrosis
- Pinched nerves (can be in the shoulder or the neck area)
- Spinal cord injury
- Sports injury
- Sprains
- Swollen tendons
- Tendinitis
- Tendon rupture
- Torn cartilage
- Torn rotator cuff
Determining the type of shoulder pain you’re experiencing can also help you navigate the cause. For example, you can experience aching shoulder pain, sharp shoulder pain, shooting shoulder pain and burning shoulder pain, and there are specific causes that fall within each category.
Here is a look at how some of the causes of shoulder pain are categorized based on the sensation it’s creating, but keep in mind that it isn’t a definite list:
- Aching shoulder pain
- Frozen shoulder
- Tendonitis
- Tear
- Arthritis
- Sharp shoulder pain
- Shoulder impingement syndrome
- Joint arthritis
- Shooting shoulder pain
- Brachial plexus injury or neuritis
- Pinched nerve
- Burning shoulder pain
- Bursitis
- Arthritis
- Infection
Determining The Type of Shoulder Pain You’re Experiencing
Making an appointment with your doctor is the best way to receive the most accurate diagnosis. However, there are some questions you can ask yourself in the meantime to help you determine the potential cause of your pain and discomfort. These questions are:
- Is the pain in one or both shoulders?
- Did the pain start suddenly?
- If so, what were you doing when it started?
- Does the pain move to different areas of the body?
- Can you pinpoint the area of pain?
- Does the pain occur when you’re aren’t moving?
- Does it hurt more when you move in a certain way
- Is the pain sharp, dull, burning or aching?
- Is the area where the pain is felt hot, red or swollen?
- Does the pain keep you up at night?
- Is there anything that makes the pain worse or better?
Keep in mind that your answers to these questions won’t necessarily provide you with all of the answers you’re looking for, nor will they properly diagnose the type of shoulder pain you’re experiencing. If your pain persists after implementing the tips in this article, you may need to seek medical help to receive a proper diagnosis.
Treatment Options for Shoulder Pain
The type of treatment options available to you will depend largely on the specific cause and severity of your shoulder pain. For example, some types of shoulder pain can be cured at home with over-the-counter pain relief medications, or prescribed medications in more severe cases, whereas other causes may require physical therapy, the use of a sling, or in worst-case scenarios, surgery. There is also a plethora of natural remedies that can effectively heal a vast array of shoulder pain cases. These are often the most ideal option, as they can be done right at home, don’t have a high price tag (if any), and since they’re natural, you don’t have to worry about any side effects.
At-Home Treatment Plan
Shoulder pain is highly treatable, as long as it is addressed quickly. Oftentimes, this consists of decreasing inflammation, alleviating pain, strengthening the muscles and improving range of motion. However, the treatment plan can change depending on your specific situation, so it’s important to seek medical attention if the at-home treatment plan or natural treatments mentioned below don’t work for you.
To begin a home treatment, here are the steps to take:
- Ice the shoulder area for 15 minutes, leave it off for another 15 minutes and repeat this pattern 3 to 4 times a day for a couple of days. Wrap the ice in a cloth before applying to the area to avoid additional pain and potential problems.
- Rest for a few days.
- Slowly return to your regular activities.
- Take ibuprofen (Motrin) or acetaminophen (Tylenol) to reduce inflammation and ease pain. Avoid this step if you are looking for a 100% natural remedy.
Natural Remedies for Treating Shoulder Pain
You don’t have to resort to over-the-counter pain medications or prescription medications to treat your shoulder pain. As mentioned, shoulder pain is typically very treatable and can often be done with some rest and TLC. These natural remedies can also help speed up your recovery and soothe your symptoms:
- Use cold compresses to reduce swelling
- Wrap your shoulder in a compression bandage or sleeve to help reduce swelling and pain
- Use a heating pad or gel pack to help relax tense muscles in the shoulder area
- Natural muscle relaxants can help ease pain caused by muscle tension or spasms. Try the following:
- Blueberries
- Chamomile
- Cherry juice
- Cayenne Pepper
- Vitamin D
- Magnesium
- Rub magnesium lotion on your shoulder area to ease pain naturally
- Use peppermint essential oil to alleviate pain with its natural analgesic properties
- Apply lavender oil on the area to reduce swelling with its anti-inflammatory properties
- Mix together a tablespoon of coconut oil with 2 tablespoons of turmeric and apply it to the area to fight pain and inflammation
- Add ginger in your tea to encourage blood flow and speed up the healing
- Soak in a bath with some Epsom salt
- Treat yourself to a shoulder massage, whether done by a professional or a handheld or electric device
- Use gentle stretches daily
- Try restorative yoga to repair and relax your muscles
- Squeeze some lime juice into a cup of water to relieve pain
- Add some lemon juice into a cup of water with a touch of honey for an excellent source of inflammatory antioxidants
- Book an appointment with an acupuncturist
- Lay on an acupressure mat
- Use a TENS machine to massage the shoulder area
Some Key Things to Remember
Making a few simple changes in your daily habits and lifestyle can help you treat and prevent shoulder pain. Here are some simple things you can do to help soothe your pain and discomfort, treat your shoulder pain and prevent it from moving forward:
- Practicing good posture can help keep your shoulder muscles and tendons in the right positions
- Disrupted sleep can exacerbate the shoulder pain
- Use proper sleep positions to ease shoulder pain
- Exercise can help or hurt your shoulder pain
- Use resistance bands instead of weights if you have a vulnerable shoulder
- Avoid certain movements and exercises, such as throwing a ball, swimming, lifting weights, etc.
- If your shoulder gets sore after a specific activity, pay attention to this (and don’t ignore it)
- Warm up before you work out
- Stay in shape with daily physical activity and a healthy diet
- Don’t sit for too long. Take standing or walking breaks for a couple of minutes every hour
- Use a step stool to avoid straining when you reach
- Practice proper recovery
- Add more foods that fight pain into your diet, such as:
- Ginger
- Blueberries
- Pumpkin seeds
- Salmon
- Turmeric
- Cherries
- Olive oil
- Chili peppers
- Mint
- Red wine
- Take time to rest!
- There are follow-along programs to treat the condition. For example, you can check out the Fix My Shoulder Pain program.
When is It Time to See a Doctor?
There comes a time when it is imperative that you seek medical help. If you have implemented the at-home treatment plan, have been mindful of your movements and used some or all of the natural remedies listed and are still experiencing pain, it’s likely time to see a doctor.
However, if you are experiencing a fever, the inability to move your shoulder, heat and tenderness around the shoulder area, lasting bruising or pain that gets significantly worse or that persists beyond a couple of weeks of home treatment, you should contact your doctor immediately.
Additionally, if you experience sudden shoulder pain that is not related to an injury, it may be a sign of a heart attack and you should contact emergency services immediately, especially if you are also experiencing difficulty breathing, tightness in the chest, dizziness, excessive sweating or pain in the neck or jaw areas.
If you have experienced an injury to your shoulder and are swollen, can see exposed tissue or bleeding excessively, you should also call 911 or head to the emergency room at the hospital.
Almost everyone between the ages of 18 and 88 will experience some type of shoulder issue. Fortunately, most cases can be treated quickly and effectively and do not require emergency services or a trip to the hospital. But that doesn’t mean that shoulder pain should be overlooked or underestimated. It is the most moveable joint and one that is responsible for all types of movements, such as brushing your hair, throwing a ball, reaching for ingredients in the pantry, and so on and so forth. So, make sure you take care of your shoulder, even when the pain isn’t there.
