Shoulder Pain: What Eases It and What Does Not

Written by Zita Sham, Fairuuz Saleh and Shiv Mohan Banka, Principal Physiotherapists at Phoenix Rehab.Clinically reviewed by Louise Yow, Principal Physiotherapist & Director, AHPC A1300363H.Last reviewed 28 September 2026.

Neck and shoulder pain is significantly associated with a decrease in the quality of life, most notably in middle-aged and older people. In fact, it’s suggested that promoting effective ways to prevent and treat shoulder pain will bring about an improvement in the quality of life of middle-aged and older people.

In this article, we will share some valuable tips and techniques to help ease shoulder pain and provide much-needed pain relief.

How It Feels Like to Experience Shoulder Pain

Experiencing shoulder pain is not only physically uncomfortable but can also affect our emotional well-being, even if it’s just a mild shoulder pain. The pain can manifest as a dull ache, sharp stabbing sensation, or a constant throbbing pain.

It may worsen with movement or limit our range of motion, making simple tasks like reaching for objects or lifting our arms challenging.

Shoulder pain can also lead to sleep disturbances and difficulty performing daily activities, causing frustration and a decrease in overall productivity.

Risk Factors for Shoulder Pain

Shoulder pain can result from various factors, ranging from injuries to medical conditions. Here are some common risk factors associated with shoulder pain:

Age and Gender

The risk of shoulder pain increases with age, as the tendons and muscles in the shoulder may deteriorate over time. Certain shoulder conditions, such as rotator cuff injuries, are more prevalent in individuals over 40 years old.

Overuse and Repetitive Motion

Engaging in repetitive overhead motions, such as those performed in sports like tennis or swimming, can strain the shoulder and lead to pain. Occupations or activities that involve repetitive shoulder movements can also contribute to shoulder pain.

Shoulder Injury and Trauma

Accidents, falls, or direct blows to the shoulder can result in acute shoulder injuries, such as fractures, dislocations, or sprains, leading to pain and limited mobility.

Poor Posture

Maintaining poor posture over time can place undue stress on the shoulders, potentially leading to pain and discomfort.

Muscle Imbalances

Imbalances in the strength and flexibility of the muscles surrounding the shoulder joint can contribute to pain and dysfunction.

Medical Conditions

Certain medical conditions, such as arthritis, bursitis, tendonitis, and rotator cuff tears, can cause chronic shoulder pain.

Lifestyle Factors

Factors like smoking, obesity, and a sedentary lifestyle can also contribute to an increased risk of shoulder pain.

Possible Causes of Shoulder Pain

Understanding the possible causes of shoulder pain can help us identify the underlying issue and choose the most appropriate treatment. Some common causes include:

Poor Posture

As mentioned earlier, poor posture can strain the muscles and ligaments surrounding the shoulder joint, leading to pain and discomfort. Slouching or hunching over while sitting or standing can contribute to shoulder pain over time.

Poor posture, such as rounded shoulders and a hunched back, can lead to muscle imbalances in the shoulders and upper back. Over time, this imbalance can strain the muscles and soft tissues around the shoulder joint, leading to pain and discomfort.

Sprains and Strains

Engaging in activities that involve repetitive shoulder movements or sudden impact can result in sprains and strains of the shoulder muscles. These injuries can trigger an inflammatory response in the shoulder joints, causing pain, swelling, and tenderness in the shoulders. The inflammatory response is the body’s natural reaction to tissue damage, but it can result in severe pain and discomfort.

In response to a sprain or strain, the muscles surrounding the injured area may go into spasm, causing additional pain and stiffness in the shoulder. Moreover, following a sprain or strain, weakness and instability in the shoulder may develop, affecting the ability to bear weight or perform certain movements without pain.

Osteoarthritis

Osteoarthritis is a degenerative condition that affects the joint cartilage. As we age, the cartilage naturally wears down, causing pain, stiffness, and decreased mobility in the shoulder joint.

Osteoarthritis involves the breakdown of the protective cartilage that covers the ends of the bones within the shoulder joint. As the cartilage deteriorates, the bones may rub against each other, leading to pain and stiffness in the shoulder.

Frozen Shoulder

Frozen shoulder is a condition characterised by stiffness and pain in the shoulder joint. It occurs when the connective tissues surrounding the shoulder joint become thick and tight, limiting movement.

In a frozen shoulder, the tissues surrounding the shoulder joint become inflamed and thickened, leading to the tightening and stiffening of the shoulder capsule. This inflammation and tightening contribute to pain and restricted movement in the shoulder.

Frozen shoulder typically progresses through three stages: freezing, frozen, and thawing. During the frozen stage, shoulder movements become significantly restricted, leading to pain and discomfort when attempting to move the shoulder.

Rotator Cuff Tears

Rotator cuff tears are a condition that refers to the partial or complete tearing of one or more of the rotator cuff tendons, a structure involved in stabilizing the shoulder joint and facilitating a range of motion in the shoulder. It can occur due to trauma, repetitive activities, or ageing.

The inability of the torn tendons to adequately support the shoulder joint can lead to weakness in the affected muscles and potentially cause muscle atrophy over time. Weakness and atrophy can contribute to pain and functional limitations in the shoulder.

Rotator Cuff Injury

In addition to tears, the rotator cuff can also be injured or strained, leading to shoulder pain. This can happen during sports activities, heavy lifting, or sudden movements. It can lead to inflammation of the affected tendons, resulting in pain, swelling, and tenderness in the shoulder.

If not properly managed, this rotator cuff problem can lead to chronic shoulder pain, impacting a person’s quality of life and mobility.

Referred Pain

Sometimes, your shoulder hurts as a result of pain from other areas of the body that radiates to the shoulder, also called referred pain. Conditions such as gallbladder disease or heart conditions can present as shoulder pain, making it important to rule out other potential causes. Consulting a healthcare professional is crucial in identifying and treating the underlying cause of referred shoulder pain.

Ways to Relieve Shoulder Pain

Fortunately, there are several effective ways to relieve shoulder pain and find much-needed relief. Here are some tips and techniques to consider:

Shoulder Exercises

Performing specific shoulder exercises can help strengthen the muscles surrounding the shoulder joint and improve mobility. These exercises may include gentle stretches, range-of-motion exercises, and resistance training. To ensure safety and effectiveness, it’s important to consult with a healthcare professional or a qualified physiotherapist before starting any exercise regimen.

Painkillers

Pain relief and anti-inflammatory medication are a decision for your doctor or pharmacist.

Pain relief and anti-inflammatory medication are a decision for your doctor or pharmacist.

Pain relief and anti-inflammatory medication are a decision for your doctor or pharmacist.

RICE Method

The RICE method (rest, ice, compression, and elevation) is a commonly recommended approach for managing acute shoulder pain caused by sprains, strains, or injuries. Resting the affected shoulder, applying ice packs, compressing the area with a bandage, and elevating the arm can help reduce pain and swelling.

Hot and Cold Therapy

Applying hot and cold therapy to the affected shoulder can help alleviate pain and inflammation. Alternating between hot compresses and cold packs can improve blood circulation, reduce swelling, and provide temporary pain relief. It’s important to use the appropriate temperature and duration for each therapy and consult with a healthcare professional if necessary.

Massage Therapy

Massage therapy can help relax the muscles surrounding the shoulder joint and relieve tension. Different techniques, such as deep tissue massage, trigger point therapy, or Swedish massage, can be beneficial in reducing shoulder pain. It is important to seek a licensed massage therapist with experience in treating shoulder pain.

Physiotherapy

Physiotherapy is a focused approach to treating shoulder pain that involves tailored exercises and techniques to improve shoulder function and reduce pain.

Physiotherapy for shoulder pain is often an integral component of a comprehensive approach to managing shoulder pain, and its tailored interventions can contribute significantly to pain relief, functional improvement, and the overall well-being of individuals experiencing shoulder discomfort.

For example, physiotherapists at Phoenix Rehab can prescribe specific exercises and stretches designed to improve flexibility, strength, and range of motion in the shoulder, aiding in the healing process and reducing pain. They can also educate patients about their condition, teach them proper body mechanics, and provide guidance on activities to avoid or modify to prevent exacerbating shoulder pain.

Surgery

Surgery for shoulder pain is considered when more conservative treatments such as medication, physical therapy, or injections have not provided relief, and the individual continues to experience significant pain and loss of function.

Surgical interventions, such as arthroscopy or joint replacement, aim to repair or replace damaged structures in the shoulder joint.

  
 
 
 
  
 
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It’s important to consult with an orthopedic surgeon to determine if surgery is the appropriate course of action.

When to See a Doctor

Seeking timely medical advice can help in diagnosing the underlying cause of the shoulder pain and initiating appropriate treatment to prevent further complications. Shoulder pain, for instance, when accompanied by other symptoms, may signal serious medical problems. So, it’s important to consult with a healthcare professional if any of the following apply:

The pain is severe and persists despite self-care efforts

There is significant swelling, redness, or warmth in the shoulder joint

The shoulder joint feels unstable or weak

There is difficulty in moving the shoulder or performing daily activities

The pain is accompanied by fever, rash, or unexplained weight loss

A healthcare professional can assess the underlying cause of the shoulder pain and recommend appropriate treatment options.

Final Words

Shoulder pain can be a challenging condition to live with, but with the right approaches, it is possible to find relief and improve shoulder function. By understanding the causes, risk factors, and effective techniques to manage shoulder pain, we can take proactive steps towards better shoulder health.

Remember to consult with a healthcare professional before starting any new treatment regimen, and don’t hesitate to seek medical attention if the pain persists or worsens. With patience and perseverance, we can ease shoulder pain and regain our quality of life.