How to prevent shoulder pain

Pain in the shoulder may be caused by problems of the shoulder as well as problems from other parts of the body. The parts of the shoulder that may be causing your problems can include:

• Bones
• Cartilage
• Ligaments
• Tendons
• Muscles
• Joint capsules
• Circulation
• Nerve endings

​These tissues may individually be the source of your pain/problems or when they work together to hold your shoulder in a particular position, or move it a certain way, there may be an issue.  We refer to this as the posture and biomechanics of the shoulder.

As mentioned earlier, you may sometimes experience pain in your shoulder region that is not coming from a problem located in this part of the body.  Certain organs (including the heart, lungs, gall bladder, pancreas, spleen and sometimes even the liver) may cause a pain that is felt in the shoulder region.  This is called referred pain because it is not felt in the same location as the actual problem.

Your muscles, joints and nerves outside of the shoulder can often cause referred pain to the shoulder also.  Examples of this biomechanical type of referred pain may come from the hand and wrist on the same side as the shoulder, as well as the collarbone, upper ribs, shoulder blade and chest wall.  Biomechanical problems in the neck will sometimes irritate nerves supplying the shoulder region and so should always be considered as a possible cause for shoulder pain.

The prevention of shoulder pain may be achieved by including the following lifestyle considerations:

1. Good Posture
   • Active – how you hold your body when driving, working, sleeping, sitting at the computer, etc.
   • Passive – how your environment holds or supports your body e.g. cars, chairs, mattress/pillow combinations
2. Lots of regular healthy movement of the shoulder – allows for nutrition in and waste products out, as well as maintaining/increasing flexibility of the tissues which is vital to preventing pain from developing in the shoulder
3. Taking steps to prevent pain and injuries
   1. Self
      1. Stretching
      2. Warm-up and cool down exercises
      3. Proper and timely use of appropriate safety equipment or aides
   2. Professionals
      1. Massage – may help with soft tissue circulation, flexibility and elimination of trigger points (which are irritable ‘knots’ in the muscles that may cause localised or referred pain)
      2. Chiropractic – Can also help with circulation and flexibility of the area and the removal of trigger points, as well as fixing movement problems of the joints mentioned earlier that may be causing shoulder pain. Chiropractors are also able to offer advice in relation to stretches, exercises and postures associated with your different activities of daily life.
      3. Occupational Therapists – Are able to attend your work sites and actively review your work stations and safety equipment setup and usage.

At the first sign of problems in your shoulder including tightness, discomfort, or decreased performance, see one of the friendly chiropractors at Catalyst Health and Wellness Group who are able to advise you on the best steps for you to take to prevent pain from developing.

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by Dr Kristie Lane