Chronic Pain In Shoulder

Chronic Pain in Shoulder: Causes, Connections, and the Path to Relief.

Shoulder pain can take the joy out of even the simplest tasks—like reaching for your morning coffee or lifting your bag. While a short bout of shoulder pain can feel like a nuisance, chronic pain in the shoulder can be downright exhausting, not just physically but emotionally, too. If you’re feeling stuck in this cycle, you’re not alone! Let’s explore what chronic shoulder pain is, why it develops, and, most importantly, how you can take steps to reclaim your movement and your life.

Is It Temporary or Here to Stay? Understanding Shoulder Pain

Not all shoulder pain is created equal. Acute pain is your body’s way of saying, “Hey, something’s not right!” It’s typically sharp and short-lived, often caused by a recent injury like a strain or sprain. Think of it as a fire alarm—it’s there to alert you to a specific issue so you can address it.

Chronic pain in the shoulder, however, is a different story. It lingers for months, sometimes even years. The original injury might have healed, but the pain sticks around, like an unwanted houseguest who just won’t leave. This type of pain is more complex and can involve not just physical factors but also changes in your nervous system, mental health, and even your daily habits.

The Big Picture: What Causes Chronic Shoulder Pain to Stick Around?

Chronic shoulder pain doesn’t just appear out of nowhere. It’s often the result of a combination of biological, psychological, and social factors. Let’s break it down:

Physical Factors at Play

The shoulder is a complicated joint with a wide range of motion. While that flexibility is great for movement, it also makes the joint more vulnerable to issues like rotator cuff injuries, tendinopathies, or joint stiffness. When these injuries linger, they can lead to chronic inflammation or hypersensitivity in the nervous system, making the pain feel worse than it might physically be.

Your Mind Matters Too

Pain isn’t just a physical sensation—it’s deeply tied to your emotions and mindset. Stress, anxiety, and fear of movement can all amplify pain. For instance, if you’ve had a painful experience lifting your arm, you might start avoiding certain movements altogether. Over time, this “fear-avoidance” cycle can weaken the muscles around your shoulder and make the pain even worse.

Lifestyle and Environment

Your environment and daily habits matter. For example, if your job involves repetitive movements like typing or lifting, it might keep aggravating your shoulder. On the flip side, a lack of social support—like not having someone to help you out when the pain flares—can also make coping more challenging.

Moving Better, Feeling Better: Why Exercise Is Key

One of the most effective tools for managing chronic pain in the shoulder is exercise. But don’t worry—we’re not talking about grueling workouts or endless reps. Simple, targeted movements can work wonders.

Regain Your Range of Motion

Chronic shoulder pain often leads to stiffness and restricted range of motion. Gentle mobility exercises help break up that stiffness and retrain your body to move freely again. For instance, pendulum swings or wall slides can encourage smooth, pain-free motion in the joint.

Strengthening the Right Muscles

A stable shoulder is a happy shoulder! Strengthening the muscles around the joint, like the rotator cuff and scapular stabilisers, provides better support and reduces strain. Think of these muscles as a team—when they work together efficiently, the load is evenly distributed, and pain decreases.

Calm an Overactive Nervous System

When pain becomes chronic, your nervous system can become overly sensitive, reacting to even harmless movements as if they’re a threat. Gradual, consistent exercise can help “calm down” this heightened response, teaching your brain and body that movement is safe again.

The Stress-Pain Connection: How It Affects Your Shoulders

Ever noticed your shoulders creeping up toward your ears when you’re stressed? Stress can have a significant impact on chronic shoulder pain. When we’re tense, we unconsciously hold tension in our muscles, especially around the neck and shoulders. Over time, this can lead to increased muscle tightness and discomfort.

Relaxation techniques like deep breathing, progressive muscle relaxation, or mindfulness can be incredibly helpful. Even taking five minutes to pause and breathe can signal to your body that it’s okay to let go of some of that tension.

Getting Back to What You Love, One Step at a Time

Chronic pain in the shoulder can feel like it’s robbing you of your favourite activities, whether that’s gardening, playing sports, or simply reaching overhead to put the washing out without wincing. Graded movement is a fantastic way to rebuild confidence and strength in your shoulder while working toward your goals.

What Is Graded Movement?

It’s all about starting small and progressing gradually. If lifting your arm overhead feels impossible right now, you might begin with partial lifts or supported movements. Over time, as your strength and range improve, you’ll work toward more challenging tasks.

Why It Works

By starting slow, you’re giving your nervous system a chance to adjust without triggering a pain response. This approach builds trust between your brain and your body, helping you reconnect with your natural movement patterns.

Forget the Magic Solution: There’s No Perfect Exercise

If you’re looking for the perfect exercise to cure chronic shoulder pain, I’ve got some news: it doesn’t exist. And that’s actually a good thing!

Everyone’s body is unique, and what works for one person might not work for another. The key is finding movements that feel good for you—whether that’s yoga, resistance training, or even swimming. The goal isn’t perfection; it’s progress.

Wrapping It Up: Your Journey to Relief

Chronic pain in the shoulder might feel overwhelming, but it doesn’t have to define your life. Understanding the factors contributing to your pain, addressing them through targeted exercise and stress management, and embracing a gradual approach to movement can make all the difference.

If you’re ready to take the next step toward relief, start small. Begin with movements that feel manageable, and remember—you’re not alone in this journey. With patience, persistence, and the right guidance, you can regain control and get back to doing the things you love.

By Scott Howard (Clinical Exercise Physiologist) │ 27/11/2024 │ Alignment Exercise Physiology