Why Your Shoulder Hurts and How to Fix It.

Shoulder pain is one of the most common complaints among active individuals and desk workers alike. It can hinder everything from daily activities to gym performance, leaving you frustrated and uncertain about how to address it. But understanding the root causes of shoulder pain can empower you to take control and begin your journey toward relief. This post will explore the common causes of shoulder pain, why it happens, and actionable steps you can take to improve shoulder health today.

What Causes Shoulder Pain?

Your shoulder is an intricate structure made up of bones, muscles, and connective tissues that work together to allow a wide range of motion. When any part of this system isn’t functioning properly, it can lead to discomfort. Here are some of the most common contributors to shoulder pain:

1. Overuse

Repetitive motions—like lifting, throwing, or reaching—can strain your shoulder. Over time, this can lead to soreness and reduced performance.

2. Limited Mobility in the Upper Back or Ribcage

Your thoracic spine (upper back) and ribcage play a crucial role in supporting shoulder movement. When these areas are stiff or restricted, it can put extra stress on your shoulders.

3. Inability to stabilize or properly motion the Scapula

The muscles that stabilize your scapula must be both strong and flexible to support healthy shoulder movement. Weakness, tightness, or poor motor control in these muscles can lead to more stress on the shoulder joint and eventuallty discomfort.

4. Poor Posture

While no specific type of posture is necessarily bad, being in one position for too long can lead to increased discomfort, even “good posture” type positions.

How to Identify Potential Causes of Shoulder Pain

1. Notice When the Pain Happens

Think about the activities that trigger your pain. Is it after a long day at your desk? During a workout? These clues can help pinpoint the root cause.

2. Test Your Range of Motion

Gently move your shoulder in different directions, such as reaching overhead or behind your back. If you notice stiffness, discomfort, or limited motion, it may indicate an area that needs attention.

Steps to Relieve Shoulder Pain

Improving shoulder health often involves addressing multiple factors, including posture, mobility, and strength. Here are actionable steps you can take:

1. Move around more

Moving around more rather than being in a single position all day long can help decrease the sensation of stiffness and even reduce discomfort levels. Here’s how you can enhance it:

• Adjust Your Workstation: If you have a stand desk, move between standing and sitting positions throughout the day

• Take more breaks: If you can find the time, stand up and move around a little every 45-60minutes. If you can take a 5 minute walk, even better.

2. Enhance Mobility

Increasing flexibility in your shoulders, upper back, and ribcage can reduce stress on the joint

3. Build Strength in Key Areas

Strong muscles help stabilize your shoulders and reduce the risk of pain.

4. Practice Load Management

Avoid overloading your shoulders. Gradually increase the intensity of your workouts or daily activities to allow your body time to adapt.

5. Use Ice or Heat for Relief

If your shoulder feels sore, applying an ice pack for 10-15 minutes can provide some short-term pain-relieving effects. For stiffness, a heating pad can help relax tight muscles and improve circulation.

When to Seek Professional Help

While many shoulder issues can improve with self-care, some cases require professional attention. You should consult a chiropractor, physical therapist, or other healthcare provider if:

• The pain persists for more than two weeks.

• You experience sharp or worsening pain.

• Your shoulder’s range of motion is significantly reduced.

A professional can evaluate your condition and provide personalized treatments, such as targeted exercises or manual therapy, to help you recover.

Tips to Maintain Healthy Shoulders

Preventing shoulder pain starts with building good habits. Here are some tips to keep your shoulders strong and pain-free:

1. Stay Active

Regular movement is key to keeping your shoulders and supporting structures in good shape. Incorporate activities like walking, yoga, or light stretching into your daily routine.

2. Warm Up Before Exercising

Prepare your shoulders for workouts by performing light, dynamic movements that mimic your planned activities. This helps reduce the risk of strain.

3. Strengthen Your Upper Body

Regularly train your back, shoulder, and core muscles with balanced exercises to ensure all parts of your body work well together.

4. Take Breaks from Repetitive Activities

Whether it’s working at a desk or performing manual labor, take short breaks to stretch and reset your posture. This can prevent tension from building up.

5. Listen to Your Body

Pay attention to discomfort or fatigue in your shoulders. Addressing minor issues early can prevent them from becoming more serious.

Shoulder pain doesn’t have to hold you back from living an active, healthy life. By understanding the common causes and addressing them through posture, mobility, and strength exercises, you can take control of your shoulder health. If the pain persists or worsens, don’t hesitate to seek professional help.

At Tier 1 Performance & Rehab, we specialize in helping people move better and feel stronger. Whether you’re dealing with discomfort or looking to optimize your shoulder function, our expert team is here to support you. Contact us today to start your journey toward pain-free, healthy shoulders.