Are you struggling with shoulder/thoracic pain?

Are you struggling with shoulder pain?

Check out our fabulous video filmed by Kitty and Zoe at the practice with some tips and tricks to help you alleviate your shoulder/thoracic pain

Do of course make sure that you consult a healthcare provider before starting any new exercise routine, especially if you experience severe pain, swelling, or limited range of motion. And stop k any activity that increases pain and seek medical attention if pain is severe or persistent.

1. Rest and Modify Activities

* Take a break from activities that aggravate the pain

* Modify daily movements to avoid overusing the affected shoulder

* Consider temporarily switching to non-overhead activities

2. Ice and Heat Therapy

* Apply ice for 15-20 minutes every 2-3 hours during the first 48 hours after pain onset

* After 48 hours, alternate between ice and heat therapy

* Use heat before gentle stretching to improve flexibility

* Apply ice after activity to reduce inflammation

3. Gentle Movement

* Keep the shoulder mobile with pendulum exercises:

- Lean forward and let your affected arm hang down

- Gently swing the arm in small circles

- Perform for 1 minute, 3-4 times daily

* Practice shoulder blade squeezes while sitting or standing

* Gradually work on range of motion without forcing movement

4. Posture Improvement

* Maintain good posture throughout the day

* Keep shoulders relaxed and down, not hunched

* Position computer screens at eye level

* Take regular breaks from prolonged sitting

5. Sleep Position Modifications

* Avoid sleeping on the affected shoulder

* Try sleeping on your back with a small pillow under the affected arm

* If side sleeping, use a pillow between your upper arm and side

Preventive Measures

1. Workplace Ergonomics

* Adjust chair height so arms rest comfortably on desk

* Keep frequently used items within easy reach

* Use ergonomic office equipment when possible

2. Daily Habits

* Avoid carrying heavy bags on the affected shoulder

* Use proper lifting technique: keep items close to body

* Take regular breaks during repetitive activities

3. Gentle Strengthening

Once acute pain subsides:

* Focus on shoulder blade stability exercises

* Strengthen rotator cuff muscles with resistance bands

* Maintain flexibility through gentle stretching

When to Seek Medical Care

* Pain persists beyond two weeks despite home care

* Unable to perform daily activities

* Pain accompanied by numbness or tingling

* Significant weakness in the arm or shoulder

* Signs of infection (redness, warmth, fever)

* Pain following trauma or injury

and more information call us on (020) 7435 4910

#shoulder #physio #pain #relief