Causes, Symptoms, and How to Get Relief

Shoulders pain is the most common musculoskeletal complaint in the world today. Whether you are experiencing a dull ache, a sharp pinching sensation, or even stiffness that limits your ability to move your arm at all, shoulder pain can qualitatively change your life. It can turn simple tasks such as lifting groceries or reaching overhead into tasks that are challenging or even uncomfortable. The shoulder joint is the most flexible in the body, but this flexibility also induces vulnerability to injury, strain, and wear and tear.

Understanding the Shoulder Joint

The shoulder is a multi-faceted ball-and-socket joint compromised of bones, muscles, tendons, and ligaments. The shoulder boasts the greatest range of movement of any joint of the human body; however, because it has the greatest relative range of motion of any joint, it is the most tenuous and can cause a significant amount of problems (e.g., rotator cuff injuries, frozen shoulder, tendinitis, etc.).

Further, if any part of shoulder becomes irritated, inflamed, or injured, it can result in the same outcomes: pain and limited mobility. Sometimes, the pain is mild and will only last a few days. At other times, untreated shoulder pain can persist for weeks or even months.

Common Causes of Shoulders Pain

Poor posture
Poor posture of slouching or rounded shoulders can put additional strain on the muscles and tendons of your shoulders. Over time this can cause pain, stiffness, or even long-term structural deformities.

Rotator Cuff Injuries
The rotator cuff is a group of muscles and their tendons that help move and stabilize your shoulder. Straining the tendons through repetitive movements or from lifting heavy things, can cause inflammation or even a tear.

Frozen Shoulder (adhesive capsulitis)
This condition causes stiffness and severe pain to the shoulder joint. Typically, it develops slowly and may last for months or even years without treatment.

Tendinitis and Bursitis
Tendinitis is when the tendons become inflamed, and bursitis is when the small fluid-filled pads become inflamed (the bursae). Both of these issues may cause swelling, tenderness, and reduced movement.

Arthritis
Wear and tear over the years may cause shoulder arthritis, when the cartilage of the joint begins to break down, resulting in pain, stiffness, and reduced range of motion.

Injury and Trauma
Falls, accidents, or sports-related injuries may lead to dislocations, fractures, or damage to the ligaments which can result in excruciating shoulder pain.

Symptoms of Shoulder Pain

The specific symptoms will depend on the cause, but typical symptoms include:

Dull or sharp pain in the shoulder joint
Pain with movement
Stiffness and loss of motion
Swelling or redness around the joint
Weakness of the arm
Clicking or popping when moving the shoulder
Pain radiating down the arm or into the neck

If at any point you experience extreme pain, sudden swelling, or inability to move your shoulder following an injury, please seek medical assistance immediately.

Risk Factors for Shoulder Pain

There are certain habits, health problems, and lifestyle factors that may contribute to the risk of shoulders pain:
- Long hours using a desk or computer without good posture
- Repeated overhead movements such as painting, swimming, or weight lifting
- Age over 40 (wear/tear may be most common)
- History of shoulder injury
- Weakness or tightness of muscle
- Sleeping on one side too long.

Self-Care and Home Remedies for Shoulder Pain

Serious injuries to the shoulder may need a professional touch, but mild to moderate shoulder pain can often be treated at home by following a few easy steps.

Rest and Avoid Strain – Let the shoulder heal. Be careful not to lift heavy or repeat the same movements.
Ice Therapy – Treat the pain and swelling an ice pack for 15–20 minutes, a few times each day.
Heat Therapy – Once 48 hours have passed, a warm compress will help relax the muscles in the shoulder and increase blood flow.
Gentle Stretching – Some basic stretching can keep the shoulder flexible as well as stop the joint from being stiff, but to avoid sharp pain, go only as far as is pain-free.
Improve Posture – Maintain a tall back, with relaxed shoulders, when sitting and whenever standing, to reduce the strain on the shoulder.

When to See a Doctor

You need to see a doctor if:

The pain is severe or happened suddenly
You cannot move your shoulder at all
You have swelling, redness, or warmth in the area of the shoulder
The pain doesn’t go away after a few weeks
You have any tingling, numbness, or weakness in your arm.

Prevention Tips for Healthy Shoulders

Good posture is important in seated, standing, and even phone or computer use
Take regular breaks from repetitive work
Warm up before exercising and cool down afterward
Strengthening your shoulder and upper back muscles is a useful exercise
Do not sleep in position that adds pressure on your shoulder