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Shoulder Pain: Top Causes and Expert Tips to Prevent It

Writer's picture: Daniel Zorn, D.C.Daniel Zorn, D.C.

Updated: Nov 16, 2024


A man with shoulder pain.

Shoulder pain is a common experience that can be frustrating, annoying, and debilitating. It can arise suddenly, making simple tasks like reaching for a shelf or lifting a bag uncomfortable. If you're experiencing this, know that you're not alone.


Whether you're an athlete, a busy professional, or someone who just enjoys staying active, shoulder discomfort can disrupt your routine and limit your mobility. However, understanding what's behind your shoulder pain and how to treat it effectively can lead to a full recovery, allowing you to return to what you love, pain-free.


Shoulder pain can make simple tasks seem like monumental tasks, such as brushing and drying your hair, reaching behind your back to fasten a bra, or grabbing something overhead.


What are the causes of shoulder pain?


As you age, you are more likely to experience shoulder joint pain due to various common conditions. The pain can develop slowly or suddenly, ranging from mild to severe. Below are some of the most common conditions you may encounter, along with tips on how to address them.


Three common causes of shoulder pain include:

  1. Rotator Cuff Injuries: The rotator cuff is a group of muscles and tendons that stabilize the shoulder. Tears or inflammation in the rotator cuff, often from overuse or trauma, can lead to pain and limited movement. Impingements occur when the shoulder's tendons get pinched or irritated during movement, typically due to overuse, leading to pain and reduced range of motion.

  2. Arthritis: Osteoarthritis in the shoulder and bone spurs, which involves the gradual wear and tear of cartilage, can cause pain, stiffness, and swelling, particularly in older individuals.

  3. Bursitis: Shoulder bursitis occurs when the bursa, small, fluid-filled sacs that cushion and reduce friction between tissues, become inflamed. Bursitis often happens in the shoulder from repetitive motions or overuse. This can cause pain, swelling, and tenderness. These symptoms are worse when moving the arm or pressing on the sore spot. Shoulder bursitis can make everyday tasks like lifting or reaching painful and difficult. This can also lead to a Frozen Shoulder.


When is it best to seek treatment for shoulder pain?


Patients often wonder when shoulder pain deserves attention, especially if it's reoccurring or unbearable. What symptoms should you look for that suggest seeing a doctor for an evaluation?


If you are experiencing pain and swelling, this is typically a sign that something is wrong with the shoulder joint. Another key sign is the loss of movement and strength. If you can not move the arm overhead or if reaching is painful, seek an evaluation.


Do not procrastinate or delay an examination of your shoulder joint pain; the sooner, the better for a positive outcome that does not require surgery.


How can I prevent shoulder pain?


Prevention is always the best medicine. So, what can patients do at home to help prevent shoulder injuries or recurring injuries? Here are a few areas to start with:


  1. Practice Good Posture: Proper posture and ergonomics, especially while sitting or working at a desk, reduce unnecessary strain on your shoulders.

  2. Strengthen Shoulder Muscles: As we age, we begin to lose muscle mass, particularly around the age of 40. The rotator cuff and shoulder muscles are frequently neglected and become weaker. To improve stability and support for the joint, it is important to regularly participate in strength training exercises that target the shoulder and upper back muscles.

  3. Warm Up Before Activity: Always warm up before participating in physical activities or sports, especially those involving overhead motions such as throwing or lifting.

  4. Avoid Overuse: Take breaks during repetitive tasks or activities that put a strain on the shoulder to prevent overuse injuries like bursitis or tendinitis.


By taking these precautions, you can help reduce the risk of developing shoulder pain and keep your shoulders strong and healthy.





How long can shoulder pain take to heal?


When dealing with shoulder pain, recovery time often depends upon several factors. The first is the cause of the shoulder pain. Mild strains to the rotator cuff can heal in a matter of weeks, but more severe strains will take longer.


Rotator cuff tears are slower to heal, and if a complete tear of the rotator cuff occurs, this may require surgery and take 6-12 months to fully recover. (This is why prevention is key). Shoulder bursitis can take weeks to heal and is often limited to aggravations from patients' daily activities.


In general, these are some of the key factors that dictate recovery time.

  • Type and Severity of Injury: Strains, Bursitis, and Arthritis take different lengths of time to recover.

  • Age and Overall Health: Younger individuals and those in good overall health generally heal faster. Age-related conditions, like arthritis, can slow recovery.

  • Treatment Approach: Delaying treatment or not adhering to recommendations may prolong recovery.

  • Activity Level and Reinjury Risk: Athletes or those with physically demanding jobs may experience longer recovery if they return to activity too soon, increasing the risk of reinjury.

  • Presence of Underlying Conditions: Conditions like diabetes or autoimmune diseases can slow down the body's healing process, extending recovery time.


Is my shoulder pain causing neck pain?

Shoulder pain can often cause neck pain due to several connected factors.

  1. Muscle Strain: When the shoulder is in pain, the surrounding muscles, including the neck muscles, may tense up as a protective response. This tension can lead to discomfort and pain in the neck.

  2. Posture Changes: Pain in the shoulder can alter your posture as you may unconsciously adjust your position to avoid pain. Poor posture can strain the neck muscles, resulting in additional pain.

  3. Nerve Irritation: Conditions affecting the shoulder, like rotator cuff injuries or impingement, can pinch nerves of the neck, leading to pain that radiates between the two areas.


If you're experiencing both shoulder pain and neck pain, it is important to consult a healthcare professional to determine the underlying cause and receive appropriate treatment.


What is the role of a Chiropractor in managing shoulder pain?


Chiropractors play a significant role in managing shoulder pain from an evaluation and diagnosis to treatment and prevention. Here are some ways Skyline Chiropractic and Sports Medicine can help with shoulder pain.


  1. Assessment and Diagnosis: Chiropractors conduct thorough evaluations of the bone, muscles, and connective tissue. This assessment helps to identify the root causes of shoulder pain, including examining posture, range of motion, and muscle strength. They may use imaging studies if necessary.

  2. Spinal Manipulation and Adjustments: Chiropractors use chiropractic adjustments to realign the spine and improve joint function, which can help alleviate pain and restore shoulder mobility.

  3. Soft Tissue Therapy: Techniques such as myofascial release and graston therapy are used to relieve tension in the muscles surrounding the shoulder, improving blood flow and reducing pain.

  4. Rehabilitation Exercises: Chiropractors often provide customized exercise programs aimed at strengthening the shoulder and improving flexibility, which can enhance recovery and prevent future injuries. These exercises are specific to each individual's needs.

  5. Education and Lifestyle Advice: Chiropractors educate patients about posture, ergonomics, and activity modifications to avoid aggravating shoulder pain and promote overall musculoskeletal health.

  6. Collaborative Care: If your shoulder assessment dictates, we can order further examination through imaging, such as X-ray or MRI, to evaluate the cause and determine whether surgery is necessary.


Chiropractors can address the symptoms and underlying issues to assist patients in recovering from shoulder pain and enhance their overall function and quality of life.


If you are experiencing difficulty with any aspect of your health or simply want to be pain-free, please contact us for a consultation. 724-203-0783. 


Locally owned and operated in Hopewell Township, Aliquippa, Pennsylvania 15001, since 2012. 




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