Shoulder pain is a common musculoskeletal problem. A systematic review found 16% median community prevalence with 0.67% to 55.2% across different countries. In primary care 1.01% to 4.84% with median of 2.36%.
Are you experiencing shoulder pain when lifting your arm?
This is a common problem that can disrupt your daily life, but understanding the causes and getting the right treatment for shoulder pain when lifting your arm can help.
In this guide I’ll walk you through the main reasons for this pain when lifiting arm, how to spot it, and treatments and exercises that can help you get back to normal.
Causes of Shoulder Pain When Lifting Arm
Shoulder pain when lifting an arm can be due to overuse, injury, or degenerative conditions. This pain can get in the way of your daily activities, so it’s good to know the common causes.
Often arm pain is due to overuse injuries, which, if left untreated, can lead to serious problems like rotator cuff tears.
Let’s get into the main culprits.
#1 Rotator Cuff Injuries
Rotator cuff injuries cause shoulder pain and can lead to rotator cuff problems. They are characterized by pain and tenderness in the front or side of the shoulder.
These injuries fall into two categories: tears and inflammation. Weakness in the shoulder is a tear and pain is impingement.
Recent studies showed that some conditions contribute more to shoulder pain. Rotator cuff tears are common, by age 50, 10% of people have a rotator cuff tear.
Knowing these symptoms can help you get the right treatment and recovery plan. Even a small injury can lead to more serious rotator cuff problems if not addressed early.
#2 Shoulder Impingement Syndrome
Shoulder impingement syndrome is another common cause of this pain, involving the rotator cuff tendons and muscles. This can also cause referred pain that radiates down your arm.
The bursa in your shoulder allows tendons to glide smoothly, which is important for proper function. You may feel pain radiating from the front of your shoulder, especially when you lift your arm.
Early detection of these symptoms can prevent further damage and allow for timely treatment.
#3 Frozen Shoulder (Adhesive Capsulitis)
Frozen shoulder, or adhesive capsulitis, is a condition characterized by stiffness and pain in the shoulder joint.
It goes through three stages: freezing, frozen, and thawing.
In the freezing stage, individuals experience increasing pain and gradual loss of shoulder movement. In the frozen stage, pain may decrease, but stiffness and significant limitation of shoulder motion occur. This stage can last from a few weeks to several months.
Again in the thawing stage, movement improves and stiffness reduces, but it can take a long time.
#4 Biceps Tendonitis
Biceps tendonitis is due to overuse or injury and causes pain in the front of your shoulder. The biceps tendon, which connects to your shoulder blade, is important for movement.
This can become a problem when you lift your arm, as the biceps tendon is important for shoulder function.
How to Diagnose Shoulder Pain
Accurate diagnosis is key to managing shoulder pain. Diagnosing this pain requires a full medical history, physical examination, and potentially imaging studies.
This comprehensive approach helps you identify the cause of pain and get the right treatment.
Here’s how to diagnose.
Medical History and Physical Examination
Your medical history should include your age, dominant hand, and any activities that may have caused the injury.
This will help identify patterns, previous injuries, and specific symptoms that contributed to your condition.
During the physical examination, your doctor will check your shoulder movement, strength, and any deformities or atrophy. Signs of swelling, warmth, or numbness may indicate a serious problem that needs immediate attention.
Medical Tests
Imaging tests are important in diagnosing shoulder pain, they will give you an idea of the underlying condition.
X-rays can rule out fractures or joint abnormalities; MRIs will give you a detailed image of the rotator cuff tendons and surrounding tissues.
Ultrasound is also useful for dynamic shoulder conditions; it will give you real-time visualization of the rotator cuff. These tests will lead you to the right diagnosis and treatment plan.
Non-surgical treatments for shoulder pain
Most of the time, non-surgical treatment is the first line of management for arm pain. Common initial treatments are rest, medications, and physical therapy. These are important to alleviate pain and restore function.
Here are the non-surgical treatment options.
Rest and Activity Modification
Patients are advised to take a break from activities that aggravate shoulder pain to allow recovery. Changing activities to avoid movements that shoulder pain is key to healing.
Also, changing your daily routine and taking rest periods can reduce shoulder discomfort and promote healing.
Physical Therapy
Physical therapy is vital for restoring motion, improving posture, and strengthening muscles to manage pain. It focuses on increasing muscle strength and flexibility, helping to alleviate discomfort.
Working with a physical therapist can help you develop a personalized exercise program tailored to your specific needs, speeding up your recovery.
Medications and Injections
Pain relief medications, including nonsteroidal anti-inflammatory drugs (NSAIDs), are often prescribed to manage shoulder discomfort. NSAIDs like ibuprofen can reduce inflammation and relieve pain from shoulder injuries.
Topical analgesics can provide localized relief by delivering medication directly to the skin. Here are some common pain relief options:
- NSAIDs such as ibuprofen, aspirin, and naproxen
- Topical treatments containing menthol or diclofenac
- Steroid injections for severe pain and inflammation
These medications and injections can significantly reduce pain, improve shoulder function, and alleviate shoulder conditions.
Take Note: You shouldn’t use these medications without consulting your doctor or having a prescription. I strongly recommend getting your doctor’s advice before using them.
Surgical Options
In cases where non-surgical treatment fails to give relief, surgical options may be considered. Shoulder surgeries can be categorized into arthroscopic and open procedures depending on the severity and type of injury.
Now you know what to expect.
1. Arthroscopic Surgery
Arthroscopic procedures are minimally invasive, done through small incisions. The surgeon uses a small camera to visualize the shoulder joint and make precise repairs.
For shoulder impingement, arthroscopy may involve removing part of the acromion bone to relieve pressure on the rotator cuff tendons.
This procedure usually takes less than an hour and can be done on an outpatient basis.
Full recovery after shoulder surgery takes 2 to 4 months but can extend up to a year.
2. Open Surgery
Open surgery is for more severe shoulder conditions that cannot be addressed through arthroscopy. Recovery time for open surgery varies, usually 6 to 12 months depending on the procedure and individual factors.
Although recovery from open surgery takes longer than from the arthroscopic method, it can address complex problems and restore function.
Shoulder Pain Exercises
Shoulder pain is a real bummer, right? You can manage and even prevent that pain with some simple exercises.
Natural remedies like rest, gentle stretching, and heat can help. By adding some exercises to your daily routine, you’ll improve your shoulder strength, flexibility, and posture and reduce pain.
Gentle Stretching Exercises
Let’s talk about gentle stretching exercises. They are great for keeping your shoulders flexible and reducing stiffness.
For the upper arm stretch, slide your hands as far as possible, straighten your arms, hold for 5-10 seconds, and repeat 10 times.
Now the door press exercise is a real winner! Stand in a doorway with your elbow bent at a 90-degree angle.
This will help you maintain proper form and get the most out of the movement. Do this 10 times on each side and 30 times on each arm. These stretches will seriously relieve shoulder discomfort and improve your range of motion.
Strengthening Exercises
Strengthening exercises are important for managing shoulder pain because they build muscle strength and improve posture.
Properly engaging and positioning your shoulder blades during these exercises is key to getting the most out of them and avoiding injury.
You might want to try resistance band exercises, shoulder presses, and lateral raises. They target different shoulder muscles and can make a big difference.
Good posture is important, right? It can have a big impact on your shoulder health by reducing strain and preventing future pain.
Posture Improvement Exercises
Speaking of posture, it’s important for preventing shoulder pain. Good posture relieves strain on your shoulder joint and surrounding muscles.
By adding some exercises to your daily routine, you’ll enhance your posture, which will help reduce pain and prevent future problems.
Gentle stretching exercises increase flexibility and relieve muscle tension, which is great for your posture.
Home Remedies and Self-Care Tips
Home remedies and self-care can be very effective in managing pain. A cold compress can work magic by reducing inflammation and cutting off blood supply to the area.
Heat therapy is another good option. It promotes blood flow and helps heal muscle injuries once the initial inflammation has subsided.
Ice and Heat Therapy
Ice packs are your friends! They can reduce swelling and numb that sharp pain in your shoulder area.
Apply ice packs regularly throughout the day, and you’ll see improvement in your shoulder condition by managing pain and swelling.
On the other hand, heat therapy relaxes tense muscles and promotes blood flow to aid healing. Heat loosens stiff muscles and increases circulation to the area.
Proper Ergonomics
Let’s not forget about ergonomics! Good posture during activities prevents unnecessary strain on your shoulder joints.
Take a moment to check your posture in a mirror before exercising to make sure you’re aligned properly. Your head and neck should be relaxed, and your chest should be out while setting your scapula.
Over-the-Counter Pain Relief
Over-the-counter pain relief is your first step to improving daily function while managing shoulder pain.
NSAIDs like ibuprofen and naproxen are often recommended to reduce pain and inflammation. Topical treatments like creams or patches containing NSAIDs can give you localized relief for that annoying shoulder pain.
While these work for many, always follow dosage instructions and consult a doctor for underlying conditions before use.
Read More : 5 Acupressure Points in Shoulder for Pain Relief
When to See a Doctor
Now let’s talk about when to see a doctor. If you have severe shoulder pain or suspect an injury, don’t wait to get medical help.
Shoulder pain that persists beyond 2 weeks despite home treatment needs to be evaluated by a professional.
Here are the scenarios when you should see a doctor.
Persistent or Severe Pain
Shoulder pain that won’t go away or getting worse needs a doctor’s attention. Can’t raise your arm above shoulder height? See a doctor first.
Pain when moving your shoulder? Don’t wait. Immediate, contact a healthcare professional. Intense and ongoing pain, especially with a popping sound, is another reason to get a medical evaluation.
Symptoms like swelling, numbness in the arm, or a misshapen joint need immediate medical attention.
Limited Range of Motion
A noticeable decrease in movement of your affected arm or shoulder needs medical attention. If you have a significant decrease in shoulder mobility, see a doctor.
Also a big decline in shoulder mobility, especially if it’s getting worse over time, is a clear sign you need professional help.
Symptoms of Serious Conditions
Shoulder pain from injury needs immediate medical attention, especially if you see visible bone or tendon, joint deformity, intense pain, or rapid swelling, or can’t lift your arm.
Severe pain can even be a sign of a heart attack, especially if it’s accompanied by sudden pain, pressure, or pain radiating to the jaw, arm, or neck.
If you know these symptoms and get medical help right away, you can prevent complications.
- Visible bone or tendon.
- Joint deformity.
- Intense pain.
- Rapid swelling.
- Can’t lift the arm.
Bottom line
At the end of the day, from non-surgical treatments like rest and physical therapy to surgical options for severe cases, there are many ways to relieve shoulder pain and get back to function.
Try these exercises and home remedies, and you’ll be managing and preventing shoulder pain. And remember, if that pain persists or gets worse, see a doctor.
References:
- Shoulder pain in a weightlifter(2019) ( https://doi.org/10.1136/emermed-2019-208987)
- Struyf, F., & Meeus, M. (2013). Current evidence on physical therapy in patients with adhesive capsulitis: what are we missing? Clinical Rheumatology, 33(5), 593–600. http://doi.org/10.1007/s10067-013-2464-3
- Djade CD, Porgo TV, Zomahoun HTV, Perrault-Sullivan G, Dionne CE. A systematic review of the incidence and associated factors of shoulder pain in individuals aged 40 and older. European Journal of Pain. 2020; 24(1):39–50.
