Everything you need to know about shoulder pain
In pain and worried or unsure what to do? We’re Here.
Shoulder pain is extremely common — more than 100,000 people experience it every single day.
The good news? Most cases improve without scans or injections. But some people need a helping hand to get things to settle quickly and effectively.
Are you in pain now?
If you’re reading this while struggling to lift your arm, reach overhead, or get comfortable when lying down — here are simple things that genuinely help.
These strategies won’t fix everything — but they can make today easier. And right now, that matters.
If you’re worried about anything or would like to speak to one of our professionals today, get in touch, we are more than happy to help.
What you can do now
Use ice or heat
Ice calms irritation; heat relaxes tight muscles. Use whichever feels better.
Move gently
Torso Rotations with Hands Linked Behind Head
Purpose:
Restore rotation mobility and reduce stiffness in between shoulder blades.
How to do it:
- Sit tall.
- Link your fingers behind your head if possible, if you can’t grab your shoulders like you’re giving yourself a hug.
- Gently rotate your upper body and neck together to one side.
- Return to centre.
- Repeat to the other side
- Rotate on exhale – inhale back to centre.
Reps:
8–10 repetitions, 2-3 second holds at end range
2–3 sets daily.
Postural adjustments
Shoulder Blade Stability – I, Y, T, W, O Raises
Purpose:
Strengthens the muscles that stabilise your shoulders
How to do it:
- Lie on your stomach with your arms and legs straight.
- Gently tighten your stomach and keep your head in line with your upper back.
- Pull your shoulders back and down
- With a 1-2kg weight in each hand, Slowly lift your arms just off the floor in the following shapes
- I– Arms straight overhead
- Y– Arms at a 45° angle
- T– Arms straight out to the sides
- W– Bend elbows and pull them down toward your ribs
- O– Arms by your sides, gently lift shoulders and bring hands toward the lower back
- Hold each position for 1 seconds, then relax.
Reps:
8–10 repetitions in each position,
2-3 sets daily.
Self massage (after 3+ days)
Light – medium pressure pushing on the outside and top of your arm will calm muscle spasm and reduce pain
Anti-inflammatories (e.g ibuprofen)
Help reduce swelling and pain so movement feels easier.
Important: When to not use this guide and seek medical attention
This guide is intended for common, non-specific shoulder pain. Do not continue and seek urgent medical attention if you have any of the following symptoms:
New or worsening numbness or altered sensation around the groin and saddle region.
Changes to bladder or bowel control, including difficulty starting or stopping urination, loss of control, or new constipation without a clear cause.
Progressive weakness in one or more limbs, or difficulty walking that is worsening.
Severe, unrelenting shoulder pain that is not eased by rest or position and is rapidly worsening.
Shoulder pain following a significant trauma (e.g. fall, accident, car crash).
Shoulder pain accompanied by fever, unexplained weight loss, night sweats, or feeling generally unwell.
These symptoms may require immediate medical assessment. If you’re unsure whether your symptoms are a red flag, it’s always safer to seek advice from a qualified healthcare professional before continuing with exercises or stretches. We would love to hear from you, feel free to give us a call and ask about your symptoms before committing to a consultation.
How we treat shoulder pain in clinic
Everyone heals differently — but with the right plan, almost everyone improves.
Our expert osteopaths and physiotherapists are experienced in diagnosing and treating shoulder pain in adults of all ages.
If you book an appointment with us, we’ll provide you with:
- Evidence-based, simple exercises that fit into your day
- Hands-on treatment to reduces stiffness, tension, and pain
- Clear explanations so you understand exactly what’s happening in your body
To top it all off, we work with a prevention mindset — we help you build shoulder-friendly habits for posture, ergonomics, and movement so pain doesn’t keep coming back.
The Formby Injury & Rehab Clinic promise
We’ll always leave you knowing the big three:
How long it should take to heal
Expert-led
We are experts in treating musculoskeletal pain & injury. It’s our bread and butter.
Goal-oriented
Rehab isn’t finished until you’re doing the things you love and feeling your best again.
Evidence-based
We provide innovative healthcare by staying up to date with the latest research.
Trackable progress
You’ll receive a progress tracker at your first appointment, helping us make reall progress.
Get in Touch
Give us a call
0101020203
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