Shoulder pain is something most of us will deal with at some point, but it’s becoming more common than ever.

In the past 20 years, the number of people under 70 dealing with shoulder pain has soared from 7% to 27%, with nearly 67% of people experiencing it in their lifetime.

Also, shoulder pain is part of a bigger issue linked to musculoskeletal disorders (MSDs), which affect one in three Australians.

Recognizing when it’s time to get treatment can save you from bigger problems down the line and help you get back to feeling your best.

We’ll answer the most common questions about shoulder pain—what causes it, how to manage it, when to get treatment and many more.

What Are the Most Common Causes of Shoulder Pain?

Shoulder pain can come from several different sources, and understanding the root cause is key to finding the right treatment. Here are some of the most frequent reasons people experience shoulder pain:

Rotator Cuff Tendinitis/Bursitis: One of the leading causes of shoulder pain happens when the rotator cuff tendons get trapped under the bony part of the shoulder, leading to inflammation. This can make even simple movements feel painful.
Arthritis: Over time, wear and tear on the shoulder joint can lead to arthritis, causing pain and stiffness, especially as cartilage breaks down.
Bone Spurs: These small bony projections can develop in the shoulder, irritating nearby tendons and causing discomfort.
Shoulder Bursitis: The shoulder has a bursa, a fluid-filled sac that cushions the joint. When it becomes inflamed, movement can become painful and difficult.
Fractures and Dislocations: A broken or dislocated shoulder bone from a fall or accident can result in severe pain and limited movement.
Frozen Shoulder: This condition causes stiffness and reduced mobility due to the tightening of muscles, tendons, and ligaments around the joint. It often develops gradually, limiting your ability to raise or rotate your arm.
Overuse Injuries: Repetitive movements, like lifting weights or playing sports, can lead to strain on the shoulder tendons, especially in the biceps, which can result in pain over time.
Rotator Cuff Tears: Tears in the rotator cuff tendons can make it hard to lift or rotate your arm and may require surgical intervention if severe.
Nerve Injuries: Sometimes, nerve damage can affect shoulder movement, causing weakness or abnormal motion.
Poor Posture: Slouching or improper posture can strain the shoulder, leading to pain over time.
Referred Pain: Occasionally, pain in the shoulder could be a sign of an issue in another area of the body, like the neck or lungs. This pain tends to persist even at rest and doesn’t worsen with shoulder movement.

Each cause has its own treatment approach, so it’s important to identify what’s triggering your pain.

Can Shoulder Pain Be a Symptom of Something More Serious?

In some cases, shoulder pain may point to underlying health problems beyond just muscle or joint issues. Here are a few serious conditions that shoulder pain could signal:

Heart Problems: Sometimes, shoulder pain, especially on the left side, can be a sign of a heart attack. This type of pain often radiates from the chest to the shoulder, neck, or jaw. It’s crucial to seek immediate medical attention if you experience sudden shoulder pain with chest tightness, shortness of breath, or dizziness.
Neck Issues (Cervical Spine Problems): Shoulder pain can sometimes be referred from the neck. If a nerve in the neck is compressed, such as in cases of a herniated disc or spinal stenosis, it can cause pain that radiates down to the shoulder. A telltale sign of this is pain that travels down the arm or worsens when turning your neck.
Nerve Damage: Damage to the nerves surrounding the shoulder can lead to pain, weakness, or numbness. This could be due to a pinched nerve or conditions like brachial plexus injury. It’s more than just discomfort—it can affect your ability to move or control your arm properly.
Lung Conditions: Sometimes, shoulder pain could indicate an issue with the lungs. For example, conditions like pneumonia or lung cancer can cause pain that seems to originate in the shoulder area due to shared nerve pathways.

If your shoulder pain is accompanied by other symptoms like chest discomfort, difficulty breathing, or numbness, it’s important to see a doctor right away. These signs could point to more serious conditions that need immediate attention.

How Long Should I Wait Before Seeking Treatment for Shoulder Pain?

When it comes to shoulder pain, timing is everything. If the pain comes on suddenly after an injury or accident, it’s best to seek treatment right away—especially if there’s swelling, bruising, or difficulty moving your arm.

However, if the pain starts gradually, such as from overuse or strain, giving it a few days of rest and home remedies like ice, gentle stretches, or anti-inflammatory medications might be enough.

If the pain doesn’t improve after a week or so, or if it starts to get worse, it’s time to consult a doctor. Watch for signs like ongoing stiffness, a loss of range of motion, or weakness in the shoulder.

These could indicate something more serious, like a rotator cuff tear or frozen shoulder. Additionally, if the pain wakes you up at night or interferes with daily tasks, getting professional advice sooner rather than later can prevent long-term damage.

What Are the Red Flags Indicating I Need Immediate Medical Help?

Certain symptoms signal that shoulder pain could be a medical emergency and shouldn’t be ignored. Here are the key red flags to watch out for:

Sudden, Severe Swelling: If your shoulder swells rapidly, this could indicate a serious injury like a fracture or dislocation. Immediate medical attention is crucial to prevent further damage.
Visible Deformity: If your shoulder looks out of place or misshapen, it could mean a dislocation or a broken bone. This needs to be treated right away to ensure proper healing.
Inability to Move the Arm: If you can’t lift or move your arm after an injury, it may be due to a torn rotator cuff, nerve damage, or a fracture. Without prompt care, the damage could worsen or become permanent.
Severe Pain or Numbness: Intense pain, especially if accompanied by numbness or weakness, could point to nerve damage, requiring urgent medical evaluation.

These symptoms shouldn’t be ignored, as delaying treatment could lead to complications.

Can Over-the-Counter Pain Relief Help With Shoulder Pain?

Over-the-counter (OTC) pain relief can be helpful for mild shoulder pain, especially if it’s caused by minor strains, overuse, or inflammation.

Medications like ibuprofen or paracetamol can reduce pain and swelling, making it easier to move your shoulder while it heals.

For example, if you’ve overdone it at the gym or slept awkwardly, these simple painkillers can provide relief while giving your shoulder time to recover.

However, if the pain persists beyond a few days or starts getting worse, OTC options might not be enough.

In cases of severe pain, a sharp stabbing sensation, or if the pain disrupts your sleep or daily activities, it’s time to see a doctor.

These could be signs of a more serious injury, like a torn rotator cuff or arthritis, which would require stronger treatment or physical therapy to address the root cause rather than just masking the symptoms.

What Home Remedies Can I Try for Shoulder Pain?

If you’re dealing with mild shoulder pain, several simple remedies might help ease the discomfort and promote healing. Here are some effective home treatments:

Ice Packs: Applying ice to the shoulder for 15-20 minutes, a few times a day, can reduce inflammation and numb the area, making it useful for fresh injuries or swelling. Always wrap the ice in a cloth to avoid direct contact with the skin.
Heat Therapy: After the initial inflammation subsides (usually after the first 48 hours), using heat can help loosen stiff muscles and improve circulation. Warm showers, heating pads, or hot water bottles can soothe aching muscles, especially if the pain is related to tension or overuse.
Rest and Gentle Movement: Resting your shoulder is essential, but completely immobilizing it for too long can lead to stiffness. Alternate rest with gentle, pain-free movements to maintain flexibility.
Over-the-Counter Pain Relief: Medications like ibuprofen can reduce both pain and swelling. However, if the pain persists, it’s best to consult a healthcare provider.
Stretching and Strengthening: Gentle shoulder stretches and exercises can prevent stiffness and maintain mobility. Be cautious and stop if the exercises increase pain.

These home remedies can be a good starting point for managing shoulder pain, but persistent or worsening pain may need professional attention.

Is Resting My Shoulder the Best Treatment?

Resting your shoulder can help, especially after an injury or overuse. However, too much rest can cause stiffness. It’s important to balance rest with gentle movements to maintain flexibility. For example, light stretching after a few days of rest can prevent frozen shoulder and promote healing.

How Can I Tell If My Shoulder Is Sprained or Dislocated?

A sprain typically causes pain, swelling, and bruising, but you can still move your shoulder, even if it’s uncomfortable. With a dislocation, the shoulder looks visibly out of place, and you’ll likely experience severe pain and an inability to move your arm. Seek immediate medical attention for dislocations.

Should I Be Worried If My Shoulder Makes Popping or Clicking Noises?

No, you don’t need to worry if your shoulder makes popping or clicking noises, as long as there’s no pain or weakness. These sounds often come from tendons moving over bones. However, if the noises are paired with pain or instability, it’s important to seek medical advice.

What Exercises Are Safe to Do With Shoulder Pain?

When dealing with shoulder pain, it’s important to focus on gentle exercises that help maintain flexibility without causing further injury. Here are a few safe movements to try:

Pendulum Swings: Lean forward slightly, letting your arm hang down. Gently swing your arm in small circles or back and forth. This movement helps maintain mobility without putting strain on the shoulder joint.
Wall Walks: Stand facing a wall and slowly “walk” your fingers up the wall as far as you comfortably can. This stretch helps improve shoulder range of motion without heavy lifting.
Cross-Body Arm Stretch: Gently pull your arm across your chest using your other hand. This stretch targets the muscles around the shoulder and helps relieve tension.
Shoulder Blade Squeezes: Sit or stand straight, then gently squeeze your shoulder blades together, holding for a few seconds before releasing. This strengthens muscles around the shoulder, improving stability.

Can Shoulder Pain Be Related to My Posture?

Yes, shoulder pain can be related to poor posture. Slouching or hunching over for extended periods can strain the muscles and tendons in your shoulder, leading to discomfort or pain. Improving your posture, such as sitting upright and aligning your shoulders, can help reduce and prevent shoulder pain.

Are There Long-Term Risks If I Ignore Shoulder Pain?

Yes, ignoring shoulder pain can lead to long-term risks such as chronic pain, stiffness, reduced mobility, and even permanent damage. Conditions like rotator cuff tears, arthritis, or frozen shoulder can worsen over time without treatment, making recovery more difficult and potentially requiring more invasive treatments later on.

Can I Continue Playing Sports With Shoulder Pain?

No, it’s not recommended to continue playing sports with shoulder pain. Continuing to play can worsen the injury and lead to more serious issues like rotator cuff tears or dislocations. It’s best to rest and consult a healthcare professional before resuming sports to prevent further damage.

What Should I Expect From a Physical Therapy Session for Shoulder Pain?

Physical therapy for shoulder pain is designed to improve mobility, reduce pain, and strengthen the shoulder. Here’s what you can expect during a session:

Initial Assessment: The therapist will ask about your pain level, any previous injuries, and your daily activities. They’ll also check your range of motion and shoulder strength to identify specific issues.
Stretching and Mobility Exercises: You’ll be guided through gentle stretches to improve flexibility. For example, exercises like the “pendulum swing” or arm lifts help loosen tight muscles and improve range of motion.
Strengthening Exercises: To prevent future injuries, the therapist will introduce exercises that target weak muscles. Resistance bands may be used for shoulder blade squeezes or external rotations to strengthen the muscles supporting your shoulder.
Manual Therapy: Some therapists may perform hands-on techniques, such as joint mobilization or soft tissue massage, to relieve tightness or pain and improve shoulder function.
Education and Home Exercises: The therapist will also teach you how to maintain progress at home, with exercises designed to complement in-office treatments. You may be advised on posture and movement to prevent further strain.

How Do I Know If I Need Surgery for My Shoulder Pain?

Surgery is generally considered a last resort for shoulder pain, but there are clear signs that it might be necessary if conservative treatments haven’t worked. Here’s what to look for:

Persistent Pain: If your shoulder pain continues despite months of physical therapy, medication, or injections, it might indicate a more severe issue like a torn rotator cuff or advanced arthritis that needs surgical repair.
Limited Range of Motion: When you can no longer lift your arm or rotate it as before, even after trying stretching and strengthening exercises, surgery could be necessary to restore function.
Shoulder Instability: Frequent dislocations or a feeling that your shoulder is “slipping” out of place could mean structural damage. Conditions like shoulder instability or severe labral tears often require surgery to stabilize the joint.
Tears or Severe Damage: If imaging tests like MRIs show a large rotator cuff tear, labral tear, or significant cartilage damage, surgery may be recommended to repair or reconstruct these tissues.
Failed Non-Surgical Treatments: If methods like cortisone injections, anti-inflammatory medications, and rest haven’t provided relief, surgery might be the next step to address the root cause.

How Can I Prevent Shoulder Pain From Coming Back?

Preventing shoulder pain from returning requires a mix of exercises and adjustments to your daily habits. Here are some effective strategies:

Strengthening Exercises: Regularly practicing shoulder-strengthening exercises can help stabilize the joint. Focus on exercises like shoulder presses, rows, and external rotations with resistance bands. Strengthening the rotator cuff and surrounding muscles helps protect the shoulder from future injuries.
Stretching: Incorporate gentle stretches for your shoulder and upper body to keep your muscles flexible. For example, the cross-body arm stretch and doorway stretch can help improve your range of motion and prevent tightness.
Ergonomic Adjustments: Make sure your workspace is set up to support good posture. Adjust your chair, desk, and monitor to avoid slouching or hunching forward, which can strain your shoulders over time.
Posture Awareness: Pay attention to your posture throughout the day. Keep your shoulders back and avoid rounded or forward slouching, especially when sitting or standing for long periods.
Take Breaks: If you’re doing repetitive tasks, take breaks to stretch and rest your shoulders. This is particularly important during activities like typing, lifting, or sports.

How Does Age Affect Shoulder Pain?

As we age, the risk of shoulder pain increases due to wear and tear on the joints, muscles, and tendons. Here’s how aging impacts shoulder health and what older adults can do to manage pain:

Degeneration of Cartilage: Over time, the cartilage that cushions the shoulder joint can wear down, leading to conditions like osteoarthritis. This causes pain, stiffness, and inflammation, making everyday movements more challenging.
Weakened Muscles and Tendons: Aging can cause a loss of muscle mass and flexibility, particularly in the rotator cuff. This makes it easier to injure the shoulder, even with simple tasks like lifting or reaching.
Reduced Flexibility: With age, shoulder tendons can become less elastic, which limits your range of motion and makes the joint more prone to injury, like rotator cuff tears.
Bone Spurs: Older adults are more likely to develop bone spurs, which are small bony growths that form around joints and can pinch shoulder tendons, leading to pain and restricted movement.

What Can Be Done:

Regular Exercise: Gentle strength and flexibility exercises, such as light weightlifting or yoga, can help maintain shoulder function and mobility.
Joint Care: Using anti-inflammatory medications or applying heat/ice can help manage pain from arthritis or tendonitis.
Posture Awareness: Maintaining good posture helps reduce strain on the shoulder joints, especially during activities that involve lifting or reaching overhead.

Should I Seek a Second Opinion for Shoulder Pain Treatment?

Yes, seeking a second opinion for shoulder pain treatment can be helpful, especially if your current treatment isn’t providing relief or if surgery has been recommended. A second opinion can offer additional insights, alternative treatment options, or confirmation of the original diagnosis.

Key Takeaway

Shoulder pain can be tricky—it might be something that goes away with a little rest, or it could be a sign that it’s time to see a doctor.

The important thing is to listen to your body and not ignore any red flags. Whether it’s an occasional ache or something more serious, getting the right help makes all the difference in how quickly you recover.

If you’re dealing with shoulder pain and aren’t sure what steps to take next, our team at Mandurah Spine & Sport can guide you in the right direction.

Check out mandurahspineandsport.com.au to learn more about how we can help you get back to feeling your best.

FAQs About Shoulder Pain: When Should You Seek Treatment?