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
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