Help for Shoulder Pain
Your shoulder has the greatest range of motion of all the joints in your body. This makes it susceptible to injury and overuse.
Think about it: You use your shoulder for nearly all upper body movement — every time you get dressed, reach into a cabinet, pull a weed or swing a pickleball racket. No wonder shoulder pain affects between 18-26% of adults.
Many problems can cause shoulder pain: arthritis, tendinitis, bursitis, a tendon tear or a broken bone. So, it’s important to see a doctor to get the right diagnosis.
“Sometimes it just takes rest and time to get better,” says Mark Schrumpf, M.D., a Sutter orthopedist in San Francisco. For tendinitis and bursitis, many people take anti-inflammatory medicines from the drugstore, alternate ice and heat packs, and avoid lifting heavy things. “Resting for a few weeks often clears up the problem,” he says.
But for people with arthritis in their shoulder — an increasingly common problem as you get older — the pain usually doesn’t go away. Sometimes you can manage this shoulder pain on your own at home. Eventually, you and your doctor may discuss other medical options such as steroid injections or surgery.
Here are steps you can take to manage shoulder pain at home, and effective treatments when you can no longer ease shoulder pain on your own.
1. Rest, Ice and Heat
Avoid or cut back activities that cause shoulder pain, such as lifting heavy objects.
Appy a cold pack (even a bag or frozen peas) on your shoulder for 20 minutes several times a day. Alternate with moist heat packs, such as a hot water bottle or steam towel. The ice packs help reduce inflammation, while moist heat helps relax your muscles and improves circulation.
2. Try Anti-Inflammatory Medicine
Try taking ibuprofen or other nonsteroidal anti-inflammatory medicines (NSAIDs) from the drugstore. You can find them in pills or creams. Be sure to discuss whatever you take with your doctor. And eat before you take these pills — they can be tough on your stomach.
3. Shift Your Sleep Position
“When you lie down in bed, things get compressed, especially for side sleepers” says Dr. Schrumpf. “Sometimes we recommend people sleep on an elevated bed or pillow.”
4. Stretch Regularly
Stretching can help ease pain and improve your range of motion. Ask your doctor if you should see a physical therapist to get professional tips. A physical therapist can show you how to stretch your shoulder safely.
5. Consider Medical Treatments
When home care no longer helps, talk to your doctor about medical treatments. Cortisone injections in the shoulder may ease pain for some people for several months or longer. And shoulder replacement surgery is increasingly common and successful. About 53,000 Americans each year get a shoulder replacement. Depending on the study, 75-100% of people say they are satisfied after the procedure.
“Shoulder replacement surgery has gotten so much better over the past 20 years,” says Dr. Schrumpf. “I tell patients we can reliably improve their quality of life and get them back to the things they like to do with less pain and discomfort.”
The Right Treatment for You
The right treatment for your shoulder pain depends on the cause, your age, fitness level and personal goals. Does shoulder pain keep you from sleeping through the night? Do you avoid activities you love — such as pickleball or tennis — due to discomfort? Is it hard to reach above your head or lift a bag of groceries? Talk with an orthopedist about the treatments that may help get you back to the life you enjoy.
Learn more about joint pain.