Shoulder Pain
Why Does Accurate Diagnosis Matter?
Because the shoulder is such a complex joint, pinpointing the exact source of pain is key. Different conditions—whether it’s a rotator cuff tear, impingement, tendonitis, or instability—may overlap in symptoms like stiffness, weakness, or ache. Starting the wrong treatment can not only waste time, but in some cases, make the problem worse. A careful assessment ensures the right muscles, tendons, or other structures are being addressed, so recovery is targeted and efficient.
Plus, issues elsewhere—like the neck or even upper back—can sometimes masquerade as shoulder trouble. By thoroughly evaluating all possible contributors, we can rule out red herrings and focus on what really needs help.
Most injuries to the shoulder is to the muscles of the rotor cuff. This is a group of muscles that come off the scapula (shoulder blade) and attach onto the upper part of the arm. Their job is to guide the shoulder through different angles of movement.
The most commonly hurt muscle is the supraspinatus muscle. Its also the muscle involved in impingement syndromes where the muscle gets impinged under the acromion bone of the shoulder where it runs through like a bony tunnel.
Injuries to the shoulder can generally be divided into two broad categories: those that happen very quickly, and those that develop over time. For example, a sudden fall onto an outstretched arm can cause immediate trauma to the shoulder, while spending years sitting behind a computer can lead to gradual wear and tear on the joint. Both scenarios can result in pain and dysfunction, but the underlying causes and tissues affected may differ. Understanding whether your shoulder pain is the result of an acute incident or a slow buildup is an important step in determining the best approach to treatment.
Frozen shoulder (Adhesive Capsulitis) is another condition that affects many people . Its often misdiagnosed. There are two types of frozen shoulder. One is where the cause is unknown, and the other is from injury. Both versions take up to 18 months to resolve without proper care.
Osteoarthritis, chronically dislocating shoulder (unstable shoulder), tendonitis or tendinosis are all examples of shoulder issues.
Dr Nothling has specialised training in shoulders beyond the normal curriculum offered at university and claims a special interest. He has great success with these conditions even when they have been plaguing a person for months. He also deals with frozen shoulders and decreases the recovery time by many months using a specialized technique.
What sets chiropractic care apart for shoulder pain is its focus on the bigger picture. Shoulder pain is rarely just about the shoulder itself; movement and pain are complex, often involving the spine, posture, and patterns of balance throughout the body. Chiropractors are highly trained to assess not only the shoulder joint and surrounding muscles, but also the way your overall movement and alignment may be contributing to your discomfort.
Chiropractic techniques, such as gentle spinal adjustments and targeted joint mobilisations, can help ease pain and restore normal motion. Alongside these hands-on treatments, specific exercises are used to gradually retrain movement patterns and strengthen supporting muscles, bringing about lasting improvements. This comprehensive approach means that even stubborn, long-standing shoulder issues may respond well—helping you get back to your usual activities sooner.
Ways to Relieve Shoulder Pain
Addressing shoulder pain often involves understanding whether the problem developed suddenly or crept up over time. Fast injuries, like a tumble onto an outstretched arm, require a different approach compared to discomfort that builds after years at a desk. Fortunately, there are practical steps you can take at home before seeking more involved interventions.
Start with gentle, daily exercises targeted at the chest and mid-back. Stretching these areas can reduce tension and improve movement without aggravating pain. It’s best to choose stretches that feel comfortable rather than those that create more discomfort—think doorframe chest stretches or seated thoracic rotations. Consistency is more important than intensity here.
Strengthening exercises, particularly those that help posture, can also support recovery. Simple moves like wall slides or scapular squeezes build the endurance of the shoulder’s stabilizing muscles. The focus should be on slow, controlled motions to foster gradual improvement.
As always, avoid any exercise that triggers sharp pain. If discomfort persists despite these self-care measures—or if you experience increasing weakness or loss of motion—seeking assessment from a professional is wise. With the right combination of stretching, strengthening, and expert guidance, most shoulder problems can be managed effectively and safely.
The Role of Posture, Movement, and Balance in Shoulder Pain
Poor posture, improper movement patterns, and imbalances throughout the body can significantly contribute to shoulder pain. When we slump at our desks, hunch over our phones, or fail to use our bodies efficiently during everyday activities, we place extra strain on the complex mechanics of the shoulder joint.
This stress can lead to overworked muscles, compensations, and eventually pain or injury. For example, rounded shoulders and a forward head position—common in office workers—may set the stage for impingement or tendon issues. Similarly, faulty movement during sports or exercise may overload the rotator cuff or surrounding structures, increasing the risk of damage.
Improving posture, retraining movement patterns, and restoring balance—whether it’s through targeted exercises, stretches, or simply being mindful of how you hold yourself—are all foundational steps in both recovering from and preventing shoulder pain.
Choosing the Right Exercises for Shoulder Pain
When considering exercises for shoulder pain, it’s important to focus on both safety and effectiveness. The best starting point is simple — opt for movements that do not make your symptoms worse. Stretching the chest and mid-back is a good foundation, as these areas can influence the mechanics of the shoulder joint. Gentle stretches that feel comfortable and do not increase your discomfort are preferable.
Once you have identified stretches that suit you, it’s wise to incorporate strengthening exercises aimed at supporting posture and stabilizing the shoulder. For most people, exercises targeting the muscles around the shoulder blade (scapular stabilizers) and rotator cuff provide significant benefits. Moves like scapular retractions or light external rotations (using resistance bands like those by TheraBand) are often effective.
Keep these points in mind:
- Start Slowly: Introduce new exercises with caution, especially if your shoulder pain is recent or intense.
- Listen to Your Body: Discontinue any activity that produces sharp pain, and stick with what feels good and promotes mobility.
- Consistency Matters: Gentle, regular exercise is often more beneficial than occasional intense sessions.
- Support Your Posture: Strengthening exercises that encourage upright posture can relieve undue stress on the shoulder.
If your pain persists or you are unsure which exercises to choose, consulting a professional with shoulder expertise—like Dr Nothling or a physiotherapist—is recommended. This helps ensure your recovery journey is not only effective but also safe.
Exercises to Support Shoulder Health and Posture
When it comes to addressing shoulder pain and improving posture, a thoughtful approach to exercise can make a world of difference. The shoulder is easily affected by both sudden injuries—like a fall—as well as years of posture habits from activities such as desk work. Both can stress the delicate balance of the shoulder’s muscles and joints.
Simple exercises should form the foundation of your self-care routine, particularly if you haven’t tried them before. Start gently—movements should never cause sharp or increasing pain.
Effective Exercises to Begin With:
- Chest and Shoulder Stretches: Opening up the chest with stretches—such as clasping your hands behind your back and gently lifting them—helps to counteract the forward rounding of shoulders we see after long periods of sitting. Exercises like doorway stretches can also be helpful.
- Mid Back Mobility: Gentle thoracic rotations and foam rolling along the upper back help restore movement and reduce strain on the shoulder complex.
- Postural Strengthening: The classic “scapular squeeze”—where you retract your shoulder blades together as if trying to hold a pencil between them—promotes correct alignment and strengthens the supporting muscles.
- Strengthening Exercises: Incorporate basic resistance exercises using light dumbbells or resistance bands. Lateral raises and external rotation movements are particularly useful for building resilience in the rotator cuff muscles.
Choose the exercises that feel most comfortable and avoid any that increase discomfort. Consistency, not intensity, is what matters most. Even a few minutes daily can support healthier movement patterns and reduce the risk of ongoing trouble.
Always seek professional advice for persistent or severe pain—especially if there’s a history of trauma. Proper exercise, when combined with hands-on care, often leads to optimal results for shoulder rehabilitation.