{"id":9415,"date":"2023-12-12T21:09:42","date_gmt":"2023-12-12T14:09:42","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=9415"},"modified":"2023-12-12T21:09:42","modified_gmt":"2023-12-12T14:09:42","slug":"5-common-causes-of-shoulder-pain-and-how-to-deal","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=9415","title":{"rendered":"5 Common Causes of Shoulder Pain and How To Deal"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<div class=\"drop-cap text-big text-gray\"> <span class=\"drop-cap__first text-dropcap \">H<\/span>ere&#8217;s a wild fact: At any point in time, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4836557\/#:\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4836557\/#:\">one in four adults are dealing with shoulder pain<\/a>. It&#8217;s common enough where you can&#8217;t just chalk up <em>all<\/em> that pain to\u00a0acute or <a href=\"https:\/\/www.wellandgood.com\/how-to-stretch-shoulders\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-to-stretch-shoulders\/\">chronic shoulder injuries<\/a> that might arise from playing sports or lifting weights. In fact, some of the most common causes of shoulder pain are just everyday bad (or less-than-ideal) habits.<\/div>\n<p><a href=\"https:\/\/www.instagram.com\/lara.heimann\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.instagram.com\/lara.heimann\/\">Lara Heimann<\/a>, DPT, a physical therapist and the creator of the <a href=\"https:\/\/lytyoga.com\/lyt-yoga\/meet-lara\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/lytyoga.com\/lyt-yoga\/meet-lara\/\">LYT Method<\/a>, says that the shoulders are particularly prone to muscle aches due to the complexity of the surrounding anatomy.\u00a0 \u201cThe shoulder joint has a wide range of motion, allowing for various arm movements. This flexibility makes it susceptible to muscle imbalances, strains, and overuse injuries,\u201d says Dr. Heimann. \u201cMuscle imbalances, where certain muscles are stronger or weaker than others, can also be contributors to pain. Weakness in the muscles that support the shoulder blades, for example, may lead to instability of the shoulder joint and lead to discomfort in the surrounding area.\u201d<\/p>\n<div class=\"\">\n<hr\/>\n<div class=\"experts-in-article noskim py-[24px] px-[40px]\">\n<p>Experts In This Article<\/p>\n<ul class=\"!ml-[18px]\">\n<li> <a href=\"https:\/\/lytyoga.com\/lyt-yoga\/meet-lara\/\" rel=\"noopener nofollow\" target=\"_blank\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/lytyoga.com\/lyt-yoga\/meet-lara\/\">Lara Heimann, PT<\/a>, physical therapist, yoga instructor, and founder of LYT Method <\/li>\n<\/ul><\/div>\n<hr\/><\/div>\n<p>Given the complexity of the area, there\u2019s a lot of surprising ways that you can develop shoulder pain. But Dr. Heimann says that there are several very common habits that can make your shoulders ache\u2014and some of them are pretty surprising. Keep reading to get the full list.<\/p>\n<h2>What are the most common causes of shoulder pain?<\/h2>\n<p>Okay, granted, there are some bad habits we do on the reg that pretty clearly will cause shoulder pain. Enemy number one: Bad posture. \u201cPoor posture, such as slouching or hunching, is a big culprit that contributes to shoulder discomfort,\u201d says Dr. Heimann. (Did you straighten up as you read that? Same.) That\u2019s because rounded shoulders\u2014which often happen when you\u2019re slouching\u2014place extra stress on the muscles, which can cause tension and pain, she says.<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/common-causes-of-shoulder-pain\/\" current-title=\"5 Bad Habits That a Physical Therapist Is Begging You To Stop for the Sake of Your Sore Shoulders\" current-image=\"https:\/\/www.wellandgood.com\/wp-content\/uploads\/2023\/12\/GettyImages-common-causes-shoulder-pain-LordHenriVoton-425x285_418x278_true_70.webp\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-06-12\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/common-causes-of-shoulder-pain\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/common-causes-of-shoulder-pain\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/common-causes-of-shoulder-pain\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<p>Generally, you should also be mindful about exercises or activities that overwork your shoulders. \u201cActivities involving repetitive overhead movements, like lifting or reaching, may strain the shoulder muscles,\u201d Dr. Heimann says.<\/p>\n<p>As for the specific things that commonly cause (or exacerbate) shoulder pain, here\u2019s Dr. Heimann\u2019s list of top offenders.<\/p>\n<h3>1. Poor posture while sitting<\/h3>\n<p><strong>Habit<\/strong>: Prolonged periods of slouching or hunching over a desk can strain the shoulders. (To which anyone with a desk job can attest!)<\/p>\n<p><strong>Solution<\/strong>: Dr. Heimann says that it\u2019s important to sit tall with your head stacked evenly over your neck and your shoulders in a neutral position (not rolled forward). \u201cAdjust your chair and desk height to maintain a neutral and upright spine,\u201d advises Dr. Heimann. \u201cTake breaks every 30 minutes to stand, stretch, and reset your posture.\u201d<\/p>\n<p><em>Looking for some exercises to improve your posture? Check out these PT-approved moves:\u00a0<\/em><\/p>\n<p><iframe loading=\"lazy\" title=\"A Physical Therapist&#039;s Sitting Exercises for Better Posture | Trainer of the Month Club | Well+Good\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/oBlpW40mvGA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><\/iframe><\/p>\n<h3>2. Reaching overhead with bad form<\/h3>\n<p><strong>Habit<\/strong>: Dr. Heimann says that reaching or lifting overhead with improper technique\u2014whether that\u2019s raising a medicine ball over your head in a workout class or just straining to grab the crackers on the top shelf of the grocery store\u2014can stress the shoulder muscles and joints.<\/p>\n<p><strong>Solution<\/strong>: \u201cWhen reaching for items, use a step stool or ladder to avoid overreaching. When lifting overhead, engage your core, keep the spine neutral, and lift with your hips and legs,\u201d recommends Dr. Heimann. \u201cEnsure your workspace is organized for easy access.\u201d<\/p>\n<h3>3. Carrying heavy bags on one shoulder<\/h3>\n<p><strong>Habit<\/strong>: If your go-to tote is less of a purse and more of a \u201cludicrously capacious bag,\u201d as Tom Wambsgans from <em>Succession<\/em> would say\u2026you probably have shoulder pain. That\u2019s because heavy bags lead to muscle imbalances and may strain the overused shoulder.<\/p>\n<p><strong>Solution<\/strong>: Instead of carrying a heavy tote bag, purse, or laptop bag over one shoulder, Dr. Heimann suggests using a backpack or distributing the weight evenly in a shoulder bag. \u201cAdjust the straps to keep the bag close to your body,\u201d suggests Dr. Heimann. \u201cIf carrying heavy items, make multiple trips or use a wheeled bag.\u201d<\/p>\n<h3>4. Spending way too much time on your phone<\/h3>\n<p><strong>Habit<\/strong>: According to Dr. Heimann, holding your phone between your shoulder and ear during calls can strain your neck and shoulder muscles. Moreover, texting or constantly using your phone with both hands or one hand up in front of your chest while rounding your shoulders with a forward head will stress the neck and shoulders.<\/p>\n<p><strong>Solution<\/strong>: Dr. Heimann has several suggestions for how to prevent shoulder and neck pain from using your cell phone with poor posture. For starters, she recommends using a hands-free device (hello, headphones!) or a speakerphone when you take calls so you don\u2019t have to hold the phone up to your ear. If you have to hold the phone, switch sides to distribute the load (and keep the duration of these calls to a minimum).<\/p>\n<p>When texting, hold the device closer to eye level rather than dropping your whole head and bending your neck forward with a hunched posture.<\/p>\n<h3>5. Sleeping on your stomach<\/h3>\n<p><strong>Habit<\/strong>: Dr. Heimann warns that sleeping on your stomach can lead to neck and shoulder misalignment. Why? You have to <a href=\"https:\/\/www.wellandgood.com\/how-to-not-sleep-on-stomach\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-to-not-sleep-on-stomach\/\">turn your face to the side<\/a>, which causes pressure on the lower back and neck\u2014and if you move around, the regular adjustments you\u2019ll have to make will worsen the misalignment.<\/p>\n<p><strong>Solution<\/strong>: Dr. Heimann suggests the following solutions for this cause of shoulder pain: \u201cSleep on your back or side with a supportive pillow. Use a pillow that maintains the natural curve of your neck. If on your side, keep your spine straight, and if on your back, use a small pillow under your neck.\u201d<\/p>\n<h2>Can strength training or stretching help with shoulder pain?<\/h2>\n<p>Dr. Heimann says that strength training and stretching can help alleviate shoulder pain caused by factors like poor ergonomics, muscle imbalances, or overuse. However, in order for any of these shoulder rehab exercises or stretches to be effective in the long term, it&#8217;s important to address both the root causes and incorporate targeted exercises.<\/p>\n<p>\u201cStrengthening the muscles around the shoulders, including the rotator cuff and upper back muscles, can improve stability and support,\u201d says Dr. Heimann. \u201cStretching can improve flexibility, reduce muscle tension, and enhance overall shoulder range of motion.\u201d<\/p>\n<p>When strength training, \u201cFocus on shoulder-specific exercises like shoulder presses and rows and include exercises that target the rotator cuff muscles for improved joint stability,\u201d Dr. Heimann recommends. \u201cBodyweight exercises like planks and push-ups are an excellent way to build strength in the shoulders and core.\u201d Be mindful of your form, and start with lighter weights to avoid overloading the shoulders, she adds.<\/p>\n<p><em>Try this awesome shoulders and back strengthening workout for specific exercise recs:\u00a0<\/em><\/p>\n<p><iframe loading=\"lazy\" title=\"16 Minute Shoulders and Back Strengthening Workout | Good Moves | Well+Good\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/OmqiA8HoeTk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>When stretching to address sore shoulders, Dr. Heimann says to target the chest, shoulders, and upper back with your routine. \u201cExamples include doorway stretches, shoulder rotations, and neck stretches,\u201d she recommends. \u201cHold stretches for 15-30 seconds, and perform them regularly, especially after long periods of sitting or repetitive activities.\u201d<\/p>\n<p>That said, while exercise helps, Dr. Heimann says it\u2019s crucial to address poor ergonomics and posture. If you do not address the root cause, the problem cannot be resolved. \u201cAdjust your workstation to maintain a neutral spine, keep shoulders aligned, and ensure proper desk and chair height,\u201d she suggests. \u201cTake regular breaks to stand, stretch, and reset your posture.\u201d<\/p>\n<p>Overall, Dr. Heimann says that the most effective approach to preventing and treating shoulder pain combines strength training, stretching, and ergonomic adjustments.<\/p>\n<p>\u201cThis holistic strategy addresses both muscular imbalances and external factors contributing to shoulder pain. While exercise and stretching can be beneficial, they work best when integrated into a lifestyle that promotes overall musculoskeletal health,\u201d she says. \u201cAddressing the root causes of shoulder pain, including ergonomics and posture, enhances the effectiveness of these interventions.\u201d<\/p>\n<p>Lastly, Dr. Heimann adds that if your shoulder pain persists, you should consult with your healthcare provider or work with a physical therapist.<\/p>\n<p><em>Need relief ASAP? Check out these easy, effective stretches for tight shoulders:\u00a0<\/em><\/p>\n<p><iframe loading=\"lazy\" title=\"Stretches for Tight Shoulders | Good Stretch | Well+Good\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/a8iu2J4LgEs?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<div class=\"block-thin post-citations mt-[40px] mb-[30px]\" data-module-init=\"main-2020\/post-citations\" data-module-immediate=\"true\">\n<hr class=\"!border-seafoam-dark mb-[24px]\"\/>\n<div class=\"post-citations-content flex flex-col gap-[24px]\">\n<p>Well+Good articles reference scientific, reliable, recent, robust studies to back up the information we share. You can trust us along your wellness journey.<\/p>\n<div>\n<ol class=\"!ml-[18px] !mt-0\">\n<li>\n              Linaker, Catherine H, and Karen Walker-Bone. \u201cShoulder disorders and occupation.\u201d <em>Best practice &amp; research. Clinical rheumatology<\/em> vol. 29,3 (2015): 405-23. doi:10.1016\/j.berh.2015.04.001            <\/li>\n<\/ol><\/div>\n<\/p><\/div>\n<hr class=\"!border-seafoam-dark mt-[24px]\"\/>\n  <\/div>\n<\/p><\/div>\n<p><script async defer src=\"https:\/\/platform.instagram.com\/en_US\/embeds.js\"><\/script><br \/>\n<br \/><div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Here&#8217;s a wild fact: At any point in time, one in four adults are dealing with shoulder pain. It&#8217;s common enough where you can&#8217;t just chalk up all that pain to\u00a0acute or chronic shoulder injuries that might arise from playing sports or lifting weights. In fact, some of the most common causes of shoulder pain &hellip;<\/p>\n","protected":false},"author":3,"featured_media":9419,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-9415","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/9415","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=9415"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/9415\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/9419"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9415"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9415"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9415"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}