Shoulder pain is one of the most common issues people face, whether from work, sports, or poor posture. Because the shoulder joint is the most mobile in the body, it’s also more prone to injury and irritation. Left untreated, shoulder pain can interfere with sleep, workouts, and even simple daily tasks like reaching overhead or lifting objects.
The good news? With the right self-care strategies and professional treatment options, most shoulder pain can be managed and often resolved.
What Causes Shoulder Pain? Common Reasons Explained
Common causes include:
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Overuse or repetitive strain from work, exercise, or sports.
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Rotator cuff injuries (small tears or tendon irritation).
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Tendonitis or bursitis (inflammation in tendons or bursae).
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Arthritis or age-related wear and tear.
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Posture-related pain, often from long hours at a desk or on a device.
Best Self-Care Tips for Shoulder Pain Relief
General Tips
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Keep moving: Gentle, frequent movement is better than rest alone. Don’t push through sharp pain, but don’t let the shoulder “freeze up.”
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Apply ice or heat: Ice helps reduce irritation in the first 48 hours; gentle heat can ease stiffness afterward.
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Check your posture: Keep shoulders back and avoid prolonged hunching at your desk or phone.
Shoulder Pain Exercises Backed by Research
To reduce the risk of further injury to your shoulder we suggest consulting a professional to ensure these are safe and appropriate for you to do, as done incorrectly they could worsen your condition.
1. Modified Cross-Body Stretch
- Bring one arm across your chest.
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Use the opposite hand to gently press the elbow toward your body.
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Hold 30 seconds.
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Repeat 3 times, 1–2x daily.
2. Sleeper Stretch
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Lie on your side with the affected shoulder underneath.
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Bend the elbow to 90°.
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Use your other hand to gently press the forearm down toward the floor.
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Hold 30 seconds.
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Repeat 3 times, daily.
3. Wall Crawl
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Stand facing a wall.
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“Walk” your fingers up the wall as high as comfortable.
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Slowly return to the start.
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Repeat 5–10 times, 2–3x daily.
4. Resistance Band Scaption
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Stand on a resistance band, holding ends in both hands.
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Raise arms in a V-shape (slightly forward, thumbs up).
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Lift only to shoulder height.
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Do 2–3 sets of 10–12 reps, every other day.
5. Isometric Rotator Cuff Holds
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Stand beside a wall with elbow bent at 90°.
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Push the back of your hand (external rotation) or palm (internal rotation) into the wall without moving your shoulder.
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Hold 5–10 seconds.
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Repeat 10 times, 2–3x per day.
These exercises target both mobility and strength, which research shows is more effective than stretching alone.
When Should You See a Chiropractor for Shoulder Pain?
See a provider if you experience:
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Pain lasting more than 2–3 weeks.
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Night pain that disturbs your sleep.
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Weakness or loss of motion.
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Swelling or sudden severe pain.
Early treatment can prevent long-term problems and speed recovery.
Effective Shoulder Pain Treatments: Shockwave Therapy, Sports Massage & Chiropractic Care
At our clinic, we offer a full range of treatments designed to address the root cause of shoulder pain:
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Chiropractic Care: Restores alignment and reduces joint stress.
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Shockwave Therapy: Stimulates healing in muscles and tendons, breaks down scar tissue, and improves circulation.
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Sports Massage: Relieves muscle tension, improves mobility, and promotes faster recovery.
- Clinical Pilates: Helps correct functional issues, restore range of motion and strength
All treatments come combined with a personalized exercise plan.
How to Prevent Shoulder Pain and Keep Your Shoulders Healthy
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Maintain good posture throughout the day.
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Warm up before exercise or sports.
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Strengthen upper back and shoulder muscles regularly.
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Take breaks from repetitive tasks and desk work.
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Avoid lifting heavy objects overhead without proper form.
Take the Next Step Toward Relief
Shoulder pain doesn’t have to slow you down. Whether it’s caused by posture, overuse, or injury, there are proven ways to heal and regain comfortable movement.
👉 Call us today to schedule an appointment or to ask for further information and find out if chiropractic care, shockwave therapy, sports massage, or Clinical Pilates is the right solution for you.
029206177100