Recent past studies shows shoulder pain effects around 22% of adults shoulder is a complex joint comprised of four joints which includes glim of humeral joint show scapulothoracic joint acromioclavicular joint and sternoclavicular joint. shoulder joint is for mobility than stability. so shoulder is more prone to dislocation. some of the few common problems usually come across in shoulder is frozen shoulder, osteoarthritis of shoulder, rotator cuff injury. many experienced temporary shoulder pain which may be caused by either some accident or injury shoulder pain can usually be treated by physiotherapy however in extreme situations you may require surgery surgical treatment as well. Shoulder pain when lifting arm is commonly seen in osteoarthritis of shoulder joint
causes of shoulder pain without injury
Shoulder pain it is generally due to where and care of the shoulder joint improper positioning of the shoulder while sleeping improper use of shoulder joint while lifting for transferring weight from one place to another.
There are several other possible causes of shoulder pain such as as inflammation where your shoulder becomes hot red swollen and painful as a natural reaction to an infection or injury.
people who are working long hours using laptop desktop develop tension in the neck and shoulder muscles causing to stiff and painful shoulder it’s also possible the pain you are feeling in your shoulder is coming from a problem in another part of your body such as your neck problems in your neck can make your shoulder blade or shoulder upper-outer arm painful when this happens it is known as referred pain
what causes shoulder pain without injury are as follows
- Frozen shoulder
- improper sleeping position
- neck pain which radiates to shoulder
What is frozen shoulder pain like?
The most commonly seen condition in shoulder in frozen shoulder. As the name itself suggest frozen meaning stiffness which occurs in the shoulder joint it is also called as adhesive capsulitis. Frozen shoulder is a condition characterized by stiffness and pain in the shoulder joint signs and symptoms typically begin gradually person over time and then resolve usually within 1 to 3 years symptoms
Frozen shoulder typically develops slowly and in three stages each stage can last a number of months.
Freezing stage: any moment of your shoulder causes pain and your shoulders range of motion starts becoming limited
Frozen stage: pain may begin to reduce in the stage however your shoulder becomes stiffer and using it becomes more difficult.
Thawing stage: the range of motion in your shoulder begins to improve
For some people the pain worsens at night sometimes disrupting sleep
What are the symptoms in osteoarthritis of shoulder
Osteoarthritis in shoulder is more commonly found in in acromioclavicular joint of shoulder. Like other types of osteoarthritis pain is a main symptom in shoulder joint an individual with shoulder arthritis will have pain while moving the shoulder and after moving the shoulder pain could extend while sleeping also
Range of motion may be limited in shoulder arthritis because of pain the person will be unable to lift the arm up this limitation can be seen when you try to move your arm it can also be evident if someone is moving your arm to assess the range of motion moving the shoulder might also produce a clicking or cracking noise.
Should I see a physiotherapist for shoulder pain
Most shoulder problems will benefit from physiotherapy. Physiotherapists are specialists who can help reduce your shoulder pain and show you how to improve the way your shoulder works by using a variety of strengthening and stretching exercise massage and other therapeutic techniques. Physiotherapist will work with the person to improve their symptoms and help get your shoulder moving properly again. Almost everyone will benefit from physiotherapy using methods such as exercises to strengthen weakend muscle change their quality nation and improve function. Advice on improving neck shoulder and spine posture
Exercises to is or prevent stiffness exercises to increase range of motion
Applying adhesive tape to the skin to reduce the strain on the tissues and to help increase your awareness of the position of the shoulder and shoulder blade. Manual treatment to the soft tissues and joints such as massage and manipulation.
your doctor can refer you to a physiotherapist and in some areas you can refer to yourself even.
How to relieve shoulder pain at home
During the initial stages of shoulder pain that is pain while lifting on there is no stiffness around the joint remedies that can be done at home are as follows
1. Hot and cold therapy : An ice pack may be helpful if your shoulder is painful after a minor injury or if it’s swollen and warmer to touch than the other side. You can use a bag of frozen peas, wrapped in a damp towel to protect your skin. Leave it in place for no longer than 20 minutes. Alternatively, heat packs can help with most other types of shoulder pain, particularly if your muscles feel sore and tense. You could use a microwaveable wheat bag or a hot-water bottle, wrapped in something dry, such as a towel, on the painful area for up to 20 minutes. This can be given on the affected side by covering a cloth on the the skin.
2. Free shoulder movements like forward arm lifting, side arm lifting to increase blood circulation in and arounf the shoulder joint.
3. Rest the joint to heal by itself try to avoid the moments that are most painful especially those that hold your arm away from the body and above shoulder height
4.when lifting your on you can reduce the strain or pull your shoulder by keeping your elbow bent and at the side of your body. Keep your palm facing the ceiling when reaching up. When lowering your arm and your elbow bringing your hand closer to your body.
If your pain increases when exercising stop doing it and seek medical advice. Otherwise remember to keep exercising regularly even after your shoulder pain has cleared up. These are some of the following exercises that is performed at home for shoulder pain
Most heart attacks happen as a result of narrowing in the coronary arteries. The arteries become narrow due to a buildup of plaque. If a piece of plaque breaks loose from the artery wall, it can cut off the flow of oxygen-rich blood to the heart, which may cause a heart attack.
Left arm pain is one of the most common symptoms of a heart attack. The nerves that branch from the heart and those coming from the arm send signals to the same brain cells. As a result, the brain cannot isolate the source of the pain.This phenomenon, called referred pain, explains why a person experiencing a heart attack might feel arm pain without having chest pain.
The AHA advise emergency number if sudden left arm pain gets worse over a few minutes or occurs alongside any of the following symptoms:
- discomfort at the center of the chest that lasts longer than a few minutes or goes away and then returns
- pain, numbness, or unusual discomfort in the back, neck, jaw, or lower abdomen
- breathlessness with or without chest pain
- nausea or vomiting
- sudden cold sweats or flushing
Left shoulder pain along with above symptoms will be considered as red flag and emergency, also indicative of heart related issues
How to avoid shoulder pain from sleeping wrong
Sleep helps the body repair itself. However, some people may notice that their shoulder hurts after sleeping, or that sleep makes their preexisting shoulder pain worse. Shoulder pain from sleeping wrong has several causes. There are also a number of effective remedies. In some cases, shoulder pain from sleeping occurs due to a person’s wrong sleeping position.
A small study found that people who sleep with their dominant hand on their forehead while lying on their back were most likely to experience shoulder pain. This position puts more stress on the neck and shoulder muscles than others. It also puts more stress on the spine through a muscle called the scalene. This muscle is attached to both the shoulder and the spine through the ribs.
The stress on these muscles can cause several types of pain. Tightness of the neck and shoulder muscles can cause a tension headache, whereas tightness of the scalene muscle can cause tingling, pain, and weakness of the arms.
Best exercises for shoulder pain and best treatment for neck and shoulder pain. Exercises are considered to be the best treatment for relieving shoulder pain. It has to be done under proper guidance this lengthening and strengthening exercises will improve flexibility, increase range of motion and ease your movements
Note this points before starting exercises :
While exercising concentrate on relaxing and releasing any tension in your shoulders and anywhere else you feel tightness.
Stretch only to the degree that is comfortable on any given day don’t push yourself beyond your limits and discontinue the exercises if you experience pain that goes beyond mild discomfort
Perform these exercises everyday for 10 minutes daily gradually increase the duration as you get stronger and flexibility
Some of the best exercises for shoulder pain that are performed
please yourself towards the wall and stand one arm distance from the wall keep both your fingers on the wall and try to climb the the wall as much as possible then slowly come down repeat the exercise for 10 times.
Shoulder flexion exercise ( Finger ladder Exercise)
In standing position place one hand on the wall. You can take the finger slowly from the wall as if you are climbing the ladder and slowly come down make big circle as much as possible clockwise and anticlockwise do this exercise for 10 both clockwise and anticlockwise
standing position one hand supported on a table little forward bend the body shoulder freely hanging rotate your shoulder and make concentric circles as big as possible. Do this for 5 rounds clockwise and 5 rounds anticlockwise.
- wall push ups
place your two hands on the wall and begin to leave your body towards the ball as far as you can and continue doing this for 10 times
4. Neck release
This exercise is a gentle way to loosen tension in your neck and shoulders. This is one of the best treatment for neck and shoulder pain
- Lower your chin toward your chest. You’ll feel a stretch along the back of your neck.
- Gently tilt your head to the left to stretch your right shoulder.
- Hold this position for up to 1 minute.
- Repeat on the opposite side.
- Do each side 3–5 times.
Most cases of shoulder pain aren’t caused by anything serious and will ease within 2 weeks. You can take painkillers to ease pain. Taking them before exercise can help you stay active without causing extra pain. Using an ice pack, learning how to protect your joints and being aware of your posture will help cases of shoulder pain. Try these best exercises for shoulder suggested here to help ease pain and prevent future symptoms. These are some of the methods where we can avoid shoulder pain.