Shoulder Pain
Pain in or around the shoulder joint and surrounding structures.
Causes
Some common possible causes include:
- Rotator cuff tendinopathy
- Shoulder impingement
- Frozen shoulder (adhesive capsulitis)
- AC joint pain
- Referred neck pain
- Bursitis
Symptoms
- Pain with overhead activities
- Night pain
- Reduced range of movement
- Weakness
- Clicking or catching
What Can You Try at Home?
- Gentle pendular exercises
- Avoid overhead activities if painful
- Ice for acute inflammation
- Posture awareness
🚨 Red Flags
- ⚠️ Significant weakness
- ⚠️ Arm that cannot be lifted
- ⚠️ Numbness spreading to forearm or hand
- ⚠️ Pain after major trauma
Treatment Approaches
Treatment depends on the cause, severity, examination findings and individual patient needs.
Frequently Asked Questions
Is shoulder pain always from the shoulder?
Neck problems can cause pain felt in the shoulder. A thorough assessment distinguishes the source.
🏠 Home & Self-Care
What You Can Try at Home
General self-care strategies for shoulder pain. These are educational and not a substitute for professional medical advice.
General Advice
- Avoid sleeping on the affected shoulder
- Keep the arm in a comfortable position
- Use the opposite arm for daily tasks during acute pain
- Apply ice for acute injuries, heat for chronic stiffness
Pendulum Exercises
Moderate EvidenceLean forward, let the affected arm hang down, and gently swing in small circles. Use body momentum, not muscles. 2-3 minutes, 3 times daily.
Cold Pack
Moderate EvidenceApply a cold pack for 15-20 minutes to reduce swelling and pain after activity or injury.
Assisted Range of Motion
Moderate EvidenceUse the unaffected arm to gently guide the affected arm through pain-free range of motion. Helps prevent stiffness.
⚠️ What to Avoid
- ✕Lifting heavy objects overhead
- ✕Repetitive overhead motions
- ✕Forcing range of motion during acute pain
Speak with your doctor or pharmacist about whether any specific treatment is appropriate for you. These are general educational recommendations and not personalized medical advice.
🏋️ Exercises & Rehabilitation
Recommended Exercises
Evidence-based exercises commonly prescribed for shoulder pain pain. Always perform within your pain-free range.
Upper Trapezius Stretch
beginnerStretches the upper trapezius and levator scapulae muscles. Commonly tight in neck pain and tension headaches.
Pendulum Exercise
beginnerPassive shoulder mobilization using gravity. Excellent for early rehabilitation and frozen shoulder recovery.
⚠️ Do not actively lift the arm — let gravity do the work.
Wall Climb Stretch
beginnerProgressive shoulder flexion stretch using the wall. Helps restore overhead reach gradually.
External Rotation with Band
intermediateStrengthens the infraspinatus and teres minor — key rotator cuff muscles for shoulder stability.
⚠️ Keep the elbow at 90° and pinned to your side.
Important: These exercises are for educational purposes and are commonly recommended for shoulder pain pain. They are not a substitute for personalized medical advice. Consult Dr. Shahnawaz F Shah or your healthcare provider before starting any exercise program, especially if you have acute pain, red flag symptoms, or recent surgery.
You May Also Want to Understand
Ready to Take the Next Step?
Dr Shahnawaz F Shah
Interventional Spine & Pain Physician
Book a Consultation