5 Proven Tips For How to Fix Shoulder Pain

As the Australian summer fades and cooler weather ushers in, there is a tangible excitement for the holidays, a time for embracing loved ones and creating joyous memories.  

Yet, for many, this anticipation is shadowed by a gnawing concern – shoulder pain. Lying awake at night, plagued by thoughts of how aching shoulders might mar the holiday experience, is a stark contrast to the merriment we should be feeling.  

The worry about travelling, the sleepless nights, the fear of missing festive activities – these become the unwanted companions of those suffering from shoulder pain. 

Impact of Shoulder Pain on Holiday Festivities: 

The festive season, with its myriad of activities, can be particularly challenging for those with shoulder pain. Envision travelling to visit family – the long hours in planes or cars, the lifting and carrying luggage, each action a potential trigger for pain.  

Think about the flurry of activities at home: cooking and preparing for family gatherings, the constant motion of cleaning, decorating the house, putting up the Christmas tree, and hanging lights.  

These should be moments of joy and celebration, yet for someone with shoulder pain, they can become sources of dread and discomfort. Every reach, every lift, a reminder of the persistent pain. 

Five Proven Tips for How to Fix Shoulder Pain: 

Gentle Stretching – Regain the Joy of Decorating:  

  • Before diving into holiday preparations, start with gentle stretching exercises for your shoulders.  
  • Simple stretches can significantly alleviate shoulder pain, making it easier to reach up and adorn your home with festive cheer.  
  • Stretching helps in restoring mobility and reducing discomfort, allowing you to engage in decorating without the shadow of pain. 

Correct Lifting Techniques – Ease of Travel:  

  • Travelling should be about the excitement of unfamiliar places and faces, not the worry of aggravating shoulder pain. Employ correct lifting techniques when handling luggage. Use your legs, not your back and shoulders, to lift.  
  • Keep items close to your body to reduce strain. These methods ensure that your travel remains pain-free and enjoyable. 

Mindful Posture – Comfort in Socialising:  

  • Shoulder pain can turn socialising into an ordeal. Being mindful of your posture, whether standing or sitting, can provide significant relief. Avoid slouching; keep your shoulders relaxed and aligned.  
  • Proper posture allows you to be present and engaged in social events, free from the distraction of pain. 

Heat Therapy – Soothe Pain for Restful Sleep:  

  • A good night’s sleep is crucial, especially during the busy holiday season. Heat therapy can be a comforting remedy for shoulder pain.  
  • A warm compress or heat pad applied to the affected area can relax the muscles, ease pain, and promote better sleep, ensuring you wake up refreshed and ready for the day’s festivities. 

Regular Breaks and Movement – Joy in Cooking and Preparation: 

  • Preparing festive meals should be a delightful experience, not marred by shoulder pain.  
  • Take regular breaks during extended periods of cooking or cleaning. Introduce light movement or stretching to prevent your shoulders from stiffening. This approach allows you to enjoy the culinary preparations pain-free. 

This holiday season do not let shoulder pain dampen your spirit. Embrace the opportunity to address this pain and reclaim the joy of the holidays.  

Book a talk with our physio at Focus Osteopathy.  

As an expert in delivering natural relief from shoulder pain, I, Simon Nawrocki, am here to provide you with the solutions and support you need. 

Visit Focus Osteopathy or call us at 1300 582 559 to speak to a professional who deals with shoulder pain daily.  

Get the answers you need to what is causing your pain and ensure you are in top form to enjoy the holidays with your loved ones.  

Do not wait – make a difference just in time for the new year, and gift yourself or a loved one the relief they deserve 

Other Free Resources For Shoulder Pain and Neck Pain

Read Our Blog – 5 Things That Will Not Help Your Neck Pain

Read Our Blog – 3 Ways To Get Rid Of Neck Pain After Waking Up

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When your shoulder is really a pain in the neck…

An aching shoulder may not necessarily indicate a shoulder problem, and equally a sore neck may not always be a neck problem. The body can often report pain in a confusing, unreliable way. It is common that people with shoulder pain really have a neck problem and vice versa.

Why? Because the neck and shoulder are closely connected by nerves. When injury occurs, referred pain can develop as a result of the brain having difficulty determining the source of pain along the commonly shared nerves. Therefore, often what we feel may not be what is actually occurring.

Because the reported site of pain is often not the source, a thorough examination in combination with a detailed history is required to determine the true source of pain. This involves range of motion testing, provocative neck and shoulder tests, and strength tests.

When the shoulder is the source

Shoulder pain is most often caused by an injury to the rotator cuff, a group of tendons and muscles that stabilize the joint. The rotator cuff can be easily injured by falls, repetitive activities of the arm, sporting injuries etc.  When the rotator cuff is injured we compensate by using different muscles to perform simple tasks like reaching or picking things up. This compensation may cause both shoulder and neck pain.

How do you know it’s your shoulder? You may have a shoulder problem if your pain:

  • Develops in the shoulder itself (at the ball and socket joint)
  • Is on the outside of your upper arm
  • Is dull and aching at the above locations
  • Occurs when you do movements involving the arm
    • reaching overhead
    • reaching behind your back
    • when lifting
    • putting your jacket on
  • Radiates into the upper arm, but not past the elbow
  • Aches at night in the shoulder joint
  • Improves when you rest your arm

When the neck is the source

The neck is made up of eight pairs of joints and many nerves and muscles, which means inflammation of any of these structures can cause neck pain. Considering the neck is responsible for all head movements, including even the slightest nod when in a conversation, there is a good chance you will experience inflammation in the neck at some point!! Common ways to injure your neck include; sleeping awkwardly, turning your head suddenly and awkwardly, holding your neck in one position too long (ie at computer or on the phone), car accidents to name a few.

How do you know it’s your neck? You may have neck pain if your pain:

  • Develops in or on the side of your neck, or develops in the shoulder blade
  • Is sharp or stabbing in the neck
  • Radiates down past your elbow or even into your hand
  • Causes difficulty turning your head, or looking up or down
  • Is relieved when you support your neck

It’s important to see a specialist to get a thorough physical examination of your neck and shoulder to help with diagnosis. Whether the problem lies in your neck or your shoulder, it is imperative that conservative measures are first adopted.

5 ways to help relieve pain from a shoulder problem

  1. Resting from activities that aggravate pain
  2. Osteopathic /physical therapy treatment
  3. Icing the shoulder
  4. Anti-inflammatory medications, as directed by your health professional
  5. Rehabilitation/strengthening exercises for the shoulder

If these measures fail to bring relief, you may need imaging (ie X-ray or MRI) of your shoulder to definitively diagnose if there is a more severe injury such as a tear.

6 ways to help relieve pain from a neck complaint

  1. Osteopathic /physical therapy treatment
  2. Ice or heat
  3. Massage
  4. Resting from aggravating activities
  5. Anti-inflammatory medications, as directed by your health professional
  6. Postural exercises

Whether you have persistent pain in your shoulder, your neck or both, don’t wait to seek advice. Having an osteopath or other physical therapist evaluate your complaints will determine where the main problem is and will get you started on the correct course of treatment for you. The earlier the intervention, the quicker the resolution.