Shoulder pain is common and can result from injuries, overuse, or medical conditions. It may feel like aching, sharp pain, stiffness, or weakness in the arm. Most cases improve with self-care, but some may need clinical treatment.
Common Causes of Shoulder Pain
1. Injuries
- Sprains and Strains – Overstretching or tearing of muscles, ligaments, or tendons, often from sudden movement or heavy lifting.
- Rotator Cuff Injury – Damage to the muscles and tendons that help move the shoulder, leading to pain and weakness.
- Dislocated Shoulder – When the upper arm bone moves out of its socket, causing severe pain.
- Fractures – A broken collarbone or upper arm bone, usually from a fall or accident.
2. Overuse and Lifestyle Factors
- Repetitive Movements – Sports, lifting, or working at a desk for long hours can cause strain.
- Poor Posture – Slouching or carrying heavy bags can put extra pressure on the shoulder.
- Sleeping Position – Sleeping on one side for too long can lead to stiffness.
3. Medical Conditions
- Frozen Shoulder – Stiffness and pain that gradually worsen, making movement difficult.
- Arthritis – Wear and tear in the shoulder joint, causing pain and stiffness.
- Tendonitis (Inflamed Tendons) – Often from repetitive use, leading to swelling and discomfort.
- Bursitis – Inflammation of fluid-filled sacs (bursae) that cushion the shoulder joint.
Seek further NHS Advice if you think any of the above causes of Shoulder pain applies to you. eg search “NHS Advice Bursitis“
Self-Care and Home Treatment
Most mild to moderate shoulder pain can be managed at home using the RICE method:
- Rest – Avoid activities that worsen pain but keep the shoulder moving gently to prevent stiffness.
- Ice – Apply an ice pack (wrapped in a towel) for 15–20 minutes every 2–3 hours to reduce swelling.
- Compression – Use a support or sling if necessary, but avoid keeping the arm still for too long.
- Elevation – Keep the shoulder raised when possible to reduce swelling.
Other helpful treatments include:
- Pain Relief – Take paracetamol or ibuprofen to reduce pain and inflammation.
- Gentle Exercises – Stretching and strengthening exercises can improve mobility and prevent stiffness.
- Heat Therapy – A warm shower or heat pack can relax tight muscles.
- Posture Correction – Sitting and standing upright can help reduce strain on the shoulder.
Help at the Pharmacy
Discuss your symptoms with a pharmacist who will advise, including when to see a doctor. They can advise on pain and anti-inflammatory treatments which might be tablets, or a cream or gel that is rubbed or gently massaged into the painful shoulder.
When to See a Doctor
Seek medical advice if you:
- Have severe pain or cannot move your shoulder.
- Feel weakness or numbness in your arm.
- Have swelling, redness, or warmth in the shoulder.
- Have pain that lasts more than two weeks despite self-care.
- Have had a fall or accident that caused the pain.
Medical Treatment Options
If self-care does not improve the pain, a doctor may recommend:
- Physiotherapy – Special exercises to strengthen the shoulder and improve movement.
- Steroid Injections – To reduce inflammation and pain.
- Medications – Stronger pain relief if needed.
- Surgery – In rare cases, surgery may be required for severe injuries or persistent problems.
Preventing Shoulder Pain
To reduce the risk of shoulder problems:
- Stay Active – Regular stretching and strengthening exercises keep the shoulder healthy.
- Warm Up and Cool Down – Before and after exercise to prevent injuries.
- Avoid Heavy Lifting – Or use proper techniques when lifting.
- Take Breaks from Repetitive Activities – Such as typing or carrying heavy bags.
- Sleep in a Supportive Position – Avoid sleeping on the same side for too long.
Summary
Shoulder pain is usually treatable at home, but if pain worsens or lasts for a long time, seek medical help to prevent serious issues.