Shoulder pain is a common complaint among athletes, men, women, people who sit at computers, and people who work with their hands. I’m referring to the kind of shoulder pain that’s not a result of trauma which would be different in many regards. I’m talking about the kind of shoulder pain from overuse, poor posture, weakness or tightness in the shoulders or of an unknown cause. This type of shoulder pain can be frustrating and significantly limit day to day function, particularly if the dominant side (if you’re a righty, your right shoulder) is affected. Here are a few suggestions to help ward off and relieve the burden of shoulder pain.

1. Be proactive. As soon as your shoulder starts to feel sore, ice and rest it. This will relieve any acute inflammation and may prevent you from developing a more serious or chronic problem.

2. Be mindful and aware of your posture. The majority of people with non-traumatic shoulder injuries have associated postural dysfunction. Slouching, rounding of the shoulders, and the head jutting forward are all abnormal postures which place stress on the muscles that connect the nec, shoulder blades, collar bone, and upper back to the shoulder. This can cause an abnormal pull/tightness or stretch/weakness. When any of the mechanics in the shoulder are altered, pain and injury are more likely to occur.

3. Strengthen your rotator cuff…particularly the external rotators. These muscles which are not usually strengthened in an isolated way with typical exercise programs help orchestrate the movement of the shoulder and when weak can contribute to tendinitits, impingement, and rotator cuff tears. Click here to learn how to strengthen the rotator cuff.

4. Do not carry bags, packages, or a purse on the involved shoulder. The weight of the item and the pressure it places on the shoulder can contribute to increased pain, swelling, and imbalances in the muscles surrounding the shoulder. An ergonomically designed backpack worn with the weight evenly distributed between both shoulders may be a safer option if you need to carry things with you.

5. Avoid any and all activities that reproduce or increase your pain. Certain activities, such as yard work, cleaning, blow drying and styling hair may best be left undone until your shoulder pain resolves. If it isn’t possible to postpone these tasks, do short periods of activity followed by rest and ice to limit inflammation and irritation.

As with any injury or painful condition, it’s always best to consult with your health care provider to rule out a more serious condition and to get an accurate diagnosis for treatment. And an earlier diagnosis and path to relief means a lower likelihood of suffering with a chronic condition. Be proactive and get it taken care of.