How To Relieve Shoulder Pain - Try This Top Tip

(Video Transcript):

Are you dealing with pain at the front or side of your shoulder?

Today I’m going to show you a special trick that you can try at home which may help you relieve shoulder pain, especially if it's related to your rotator cuff.

Many of the rotator cuff injuries that I see in the clinic present with pain at the front or side of the shoulder - But often one of the driving factors can actually be what’s happening at the back of the shoulder, in an area called the posterior capsule.

So try this - first test your arm movement and get a sense of how it feels - is there pain at a particular point in your movement? And how much pain do you feel?

Then grab a ball like this firm lacrosse ball and place it between the back of your shoulder blade and the wall behind you.  You want to roll around until you feel a tight spot in the back of the shoulder.  Once you’ve found it you can stay on it for a minute to release all that tight stuff.

After a minute or two remove the ball and reassess the movement that you performed before to see if there is any change in how it feels. If the movement has improved, then one of the driving factors of the pain at the front or side of your shoulder may be what's actually happening at the back of your shoulder.

How can I treat shoulder pain naturally?

There are a number of things you can do to relieve shoulder pain naturally. One of the best things you can do is to keep your shoulder muscles strong and healthy. Strengthening the muscles around the shoulder will help support the shoulder joint and reduce the likelihood of pain. You can also use ice and heat to help reduce inflammation and pain. Ice can be applied for 20 minutes at a time, several times a day. Heat can be applied for 15-20 minutes at a time, several times a day. If you are experiencing persistent shoulder pain, you may also want to try acupuncture or massage therapy. These therapies can help to release muscle tension and improve symptoms of shoulder pain.

What is the main cause of shoulder pain?

shoulder pain is a common ailment that can be caused by a number of different factors. In many cases, shoulder pain is the result of an injury or overuse. However, it can also be caused by conditions such as arthritis, bursitis, labral tear, or rotator cuff tear. Overuse, repetitive motions, or sudden trauma can lead to shoulder pain. Arthritis is another common cause of shoulder pain - Osteoarthritis, rheumatoid arthritis, and rotator cuff tears are all known to cause shoulder pain. Poor posture and obesity are also contributing factors.

Shoulder pain can also be caused by referred pain, which means that the pain is coming from another area of the body such as the neck or back. Pinched nerves, herniated discs, and spinal stenosis are all examples of conditions that can cause referred shoulder pain. Regardless of the cause, shoulder pain can be extremely debilitating.

And while there are a number of treatments available, the best course of action will often depend on the underlying cause. As such, it is important to see a physiotherapist if you are experiencing shoulder pain so that an accurate diagnosis can be made and an appropriate treatment plan can be put in place.

What position relieves shoulder pain?

Tthere are a number of different positions that could potentially help to relieve shoulder pain. For instance, lying on your back with a pillow under your arm can help to take the pressure off of your shoulder. You can also try holding a ice pack against your shoulder for fifteen minutes at a time. Another helpful position is to lie on your stomach with a pillow under your chest. This position helps to stretch the muscles and tendons around the shoulder, and it can also help to reduce inflammation. If you suffer from shoulder pain, experiment with different positions until you find one that gives you some relief.

Want even more tips on how to relieve shoulder pain?

Check out these exercises...

Top 10 exercises to reduce shoulder pain and tightness

Here are 10 exercises that may help relieve shoulder pain and tightness.

1. Pendulum exercise

If your shoulder hurts, you may want to try the Pendulum exercise. To do the pendulum exercise, start by standing up straight with your feet shoulder-width apart. Then, bend forward at the waist and let your arms hang down in front of you. Next, swing your arms in a big circle, making sure to keep your back straight. After a few repetitions, reverse the direction of the circle. Continue for 1-2 minutes. As you do the exercise, you should feel your shoulder muscles stretching and loosening up. Pendulum exercises are a simple and effective way to help reduce shoulder pain and improve range of motion. Give them a try today!

2. Neck release

One of the most common causes of shoulder pain is tension in the upper back, neck and shoulders. This can be due to stress, posture, or underlying medical conditions. The neck release exercise is a simple and effective way to relieve tension and pain in the neck and shoulders. To do the exercise, sit or stand up straight. Gently tilt your head to one side, then the other. Repeat this several times. Next, rotate your head in a circle, first clockwise and then counter clockwise. Finally, roll your shoulders back and down. Do this exercise slowly and gently, with smooth movements. You should feel the tension melting away from your neck and shoulders. Do the exercise several times a day, or as needed, to help relieve shoulder pain.

3. Cross-body stretch

The Cross-body stretch is one of the most simple yet effective shoulder stretches. To do the stretch, stand with your feet shoulder-width apart and your arms at your sides. Raise your right arm to shoulder height and reach across your body with your left hand, placing it on your right elbow. Gently pull your right arm closer to your body until you feel a stretch in your shoulder. Hold for 30 seconds before repeating on the other side. You should feel a significant reduction in shoulder pain after just a few repetitions of this stretch.

4. Doorway stretch

The doorway stretch is a great way to relieve shoulder pain. Here's how to do it: stand in a doorway with your arms at shoulder-width apart. Raise your arms so that your hands are above your head, and then lean forward until you feel a stretch in your shoulders. Hold this position for 30 seconds, and then return to the starting position. Repeat this stretch 2-3 times. You can also do this stretch with your hands behind your head or with your hands clasped together in front of you.

5. Seated row

Seated shoulder rows are a great exercise for shoulder pain. The shoulder is a complex joint with many muscles that attach to it. The shoulder blade also has a lot of attachments. The shoulder blade needs to move freely in order for the shoulder to move properly. When you do a shoulder row, you are working all of the muscles that attach to the shoulder blade, as well as the muscles that stabilize the shoulder blade. This exercise can be done with dumbbells, resistance bands, or cables.

If you use dumbbells, hold them at your sides with your palms facing your thighs. If you use resistance bands, loop the band around a sturdy post and hold the handles at your sides with your palms facing your thighs.

If you use cables, attach a single handle to the low pulley of a cable machine and sit with your feet flat on the floor. Hold the handle at your side with your palm facing your thigh.

To do the exercise, start by sitting with good posture. Next, exhale and row the weight up to the side of your chest. Keep your elbow close to your body and squeeze your shoulder blade back and together as you row. Inhale and return to the starting position.

6. Dumbbell shoulder press

Poor posture, and muscle imbalance are common factors in rotator cuff injury or rotator cuff tears. The Dumbbell shoulder press is a great exercise for shoulder pain because it helps to strengthen the muscles around the shoulder joint and improve range of motion. To do the Dumbbell shoulder press, start by sitting on a bench with a dumbbell in each hand. Then, press the dumbbells straight overhead, keeping your elbows close to your ears. Return to the starting position and repeat. Be sure to use a weight that you can handle safely and to keep your core engaged throughout the exercise. If done correctly, the Dumbbell shoulder press can help to alleviate shoulder pain and improve overall strength and stability.

7. Lateral raise

The shoulder lateral raise is an effective exercise for shoulder problems. The shoulder is a weight-bearing joint, and the muscles around it provide stability and enable a wide range of motion. However, these muscles can become weak or tight, leading to pain. The shoulder lateral raise helps to stretch and strengthen the muscles around the shoulder joint, providing relief from pain. To do the shoulder lateral raise, stand with your feet shoulder-width apart and your hands at your sides. Bend your elbows and raise your arms out to the sides until they are parallel with the ground. Pause for a moment, then slowly lower your arms back to the starting position. You can also do this exercise with dumbbells or resistance bands.

8. Front raise

One way to reduce shoulder pain is to do the Front raise exercise. This exercise helps to strengthen the shoulder muscles and improve range of motion. To do the Front raise, stand with your feet shoulder-width apart and your knees slightly bent. Hold a dumbbell in each hand with your palms facing down. Slowly raise your arms out in front of you until they are parallel to the ground. Hold for a count of two, then lower your arms back to the starting position. Do 10 repetitions. As you get stronger, you can increase the number of repetitions or the amount of weight you are using. This exercise can be done at home with little equipment, making it a convenient way to reduce shoulder pain.

9. Reverse flye

The Reverse flye exercise is a simple but effective way to help improve your shoulder problems. To do the Reverse flye, start by standing with your feet shoulder-width apart and your arms at your sides. Bend forward at the hips and hold a dumbbell in each hand. From this position, raise your arms out to the side until they are parallel to the ground. Return to the starting position and repeat for 10-12 repetitions. This exercise can help to stretch and strengthen the muscles around the shoulder joint, which can help to reduce pain.

10. Rotator cuff strengthening exercises

Rotator cuff strengthening exercises are an important part of treatment for shoulder pain. The rotator cuff tendons attach the shoulder blade to the upper arm bone. These muscles and tendons help to lift the arm. The rotator cuff can be injured by overuse or sudden trauma. This can lead to pain, weakness, and loss of motion. Rotator cuff strengthening exercises help to stretch and strengthen the muscles and tendons around the shoulder. They also help to increase range of motion and reduce pain.

To do these exercises, you will need a resistance band or dumbbell. Begin by sitting or standing with good posture. Next, hold the resistance band in your left hand with your elbow bent at 90 degrees. Slowly rotate your arm out to the side, keeping your elbow close to your body. Return to the starting position and repeat. Do 10-15 repetitions, then switch arms and repeat with the right arm. You can also do this exercise with a dumbbell.

Hold the dumbbell in your left hand and slowly raise it up until your arm is parallel to the ground. Return to the starting position and repeat. Do 10-15 repetitions, then switch arms and repeat with the right arm. These exercises can help to reduce shoulder pain and improve range of motion.

While shoulder pain can be debilitating, there are a number of things you can do to help manage the pain and improve your quality of life. We’ve outlined some top tips for managing shoulder pain, but if these don’t work for you or the pain is severe, please speak to your doctor. With a bit of self-care and treatment, you should start to see an improvement in your shoulder health in no time.