How to Treat Your Shoulder Pain
Tired of getting that pinching pain in your shoulder whenever you reach in the backseat or behind your back? I know what you’re thinking…this pain will just go away if I push through it. Well, I can tell you it won’t. Unfortunately, it will only get worse if you don’t get ahead of it now.
So, what do you do?? Where do you start??
Well, in the vast majority of cases you do NOT need imaging such as an X-ray or MRI as these are reserved for possible fractures or tears in the tissue, respectively (yes, the X-ray could show bone spurs and the MRI could show slight tears, but that will not change the treatment and will just leave you with a bigger medical bill and wasted time sitting in a doctor’s office). To be clear, I am not by any means against medical doctors, I just firmly believe in streamlining care and not wasting everyone’s time and money.
Usually, that nagging pinching pain is caused by some kind of shoulder impingement, or what is called Subacromial Pain Syndrome (SAPS), where a tendon or ligament in the subacromial space is getting pinched due to an acute or chronic inflammation. We cannot say for sure what is getting impinged on, but in the majority of cases it is the supraspinatus tendon which makes up one of the four Rotator Cuff muscles.
The more we research this condition, the more we find that it can be very well managed with conservative care. We must look at potential causes such as prolonged sitting/standing postures at work, and/or technique with overhead sports such as baseball, volleyball, or football. Once these are addressed, starting an appropriate exercise program to address impairments in mobility, stability, and strength will get you on the right path. And remember, the sooner you start, the quicker you will heal and less likelihood you will have of having long-term issues.
With that being said, here are a few exercises to start with:
Bilateral External Rotation using a Theraband: Ensure your back is against the wall to maximize Rotator Cuff activation
Thoracic extension: Try 10-20 a few times a day to help with posture
Pec Stretch: Make sure you are not shrugging your shoulder, and hold this stretch for about 30 seconds for 3-5 times
As always, feel free to reach out with any questions!
Best,
James