Shoulder Pain Chart (With Exercises) (Page 2 of 2) in pdf

How does the shoulder work?

What can be done to help?

Rest and exercise

Aim for a balance between rest and activity

The shoulder is the most mobile joint in the

If your pain has a particular cause, like

to prevent the shoulder from stiffening.

body. The main shoulder joint is a ball-and-

arthritis, treating that condition may help.

Pace yourself to start with and try to do a

socket joint, which allows a very wide range

Following the self-help tips and exercises

bit more each day. Try to avoid movements

of movement. The joint is surrounded by

here will also help, but if your pain isn’t

that are most painful, especially those

a tough fibrous sleeve called the capsule,

improving after about 2 weeks then

that hold your arm away from your body

which helps to hold the joint together. A group

you should speak to your GP.

and above shoulder height. It’s important

of four muscles and their tendons make

Medication

to remain active, even if you have to limit

up the rotator cuff, which controls movement

how much you do.

Painkillers such as paracetamol and

and also helps to hold the joint together.

ibuprofen may help and you should

There’s another smaller joint where the top

Posture

use them if you need to. It’s important

of the shoulder blade meets the collarbone.

Don’t sit leaning forwards with your arm

that you take them regularly and at the

held tightly by your side. This position can

recommended dose to help you control the

What causes shoulder pain?

make the problem worse, especially if some

pain and allow you to continue exercising.

There are many causes of shoulder pain, but

of the pain is coming from your neck. When

Don’t wait until your pain is severe before

most cases will only affect a small area and

sitting, keep a pillow or cushion behind your

taking painkillers. You can also rub anti-

are relatively short-lived. Shoulder pain may

lower back with your arm supported on a

inflammatory cream directly onto the

also be part of a general condition such as

cushion on your lap.

painful area.

rheumatoid arthritis or osteoarthritis.

You shouldn’t take ibuprofen or aspirin if

Reducing the strain

Shoulder pain isn’t always caused by a

you’re pregnant or have asthma, indigestion

When raising your arm or lifting objects,

problem in the shoulder joint – problems in

or an ulcer until you’ve spoken to your doctor

reduce the strain or pull on your shoulder by:

the neck can cause pain that’s felt over the

or pharmacist. Medication can have side-

keeping your elbow bent and in front

•

shoulder blade or in the upper outer arm.

effects so you should read the label carefully

of your body

and check with your pharmacist if you have

keeping your palm facing the ceiling.

•

any queries.

Main features of the shoulder

To lower your arm, bend your elbow,

Physiotherapy

Rotator cuff

bringing your hand closer to your body.

If your shoulder pain is affecting your activity

tendon

muscles

Acromioclavicular

Your pain should ease within 2

and is persisting, ask your GP about referral

joint

weeks and you should recover over

to a physiotherapist. Physiotherapy can

Acromion

approximately a 4–6 week period.

help you to manage pain and improve your

Subacromial

strength and flexibility. A physiotherapist can

You should carry on with the exercises

Collar bone

bursa

(clavicle)

provide a variety of treatments, help you

overleaf for at least 6–8 weeks to help

Outline

of joint

prevent symptoms returning.

understand your problem and get you back

capsule

Shoulder

to your normal activities.

If you have severe pain or your

blade

Upper

(scapula)

symptoms haven’t improved after

arm bone

(humerus)

Shoulder joint

2 weeks, contact your doctor.

(glenohumeral joint)

Shoulder Pain Chart (With Exercises) Page 2

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