You probably don’t think about your shoulders much, until you suddenly experience pain in one of them. Shoulder pain can make a simple act — brushing and drying your hair, reaching behind your back or grabbing something overhead — seem like a colossal task.
What to do if your shoulder hurts
If you do experience shoulder pain, it’s sometimes difficult to find the cause. Occasionally it may be pain referring from another part of the body such as the neck, arthritis or a disc bulge. If you are in a lot of pain and know it is badly injured it is best to get checked by a doctor or physiotherapist to get an accurate diagnosis.
However, if you have mild shoulder pain here are a few tips that can help:
- Strengthen your rotator cuff through specific exercises such as an isometric external rotation or a band pull apart.
- Strengthen the shoulder blade muscles through scapula setting exercises and pull variations such as a banded row.
- Load management and pacing – take regular breaks throughout physical activities such as gardening or heavy household work.
- Adjusting your activities such as reducing the amount of time you are working overhead.
For a detailed and accurate diagnosis, assessment and treatment plan get in touch with us today.