How to Avoid Pain When Reaching Behind Your Back

Many shoulder conditions, especially shoulder impingement and frozen shoulder can cause pain when you reach behind your back.

oulder blade pain

Every day activities that involve reaching behind the back can cause pain. If you are suffering from a shoulder problem, reaching behind you back to wash, or scratch an itch may cause pain and could make your injury worse.

If you are experiencing pain when reaching behind your back you should avoid activities that cause the pain.

One of the most common problems you may face is washing properly. If you are experiencing pain when reaching behind your back there things you can do to prevent pain and further injury.

A really simple solution is to use a back washer.

back-sponge original



This simple back brush will help you reach behind your back and any other areas that your shoulder injury make difficult to reach.





Another really frustrating thing about shoulder pain is that it can stop you being able to scratch your back. While you are suffering from shoulder pain it is a really good idea to get a back scratcher.




To avoid pain when reaching behind your back I recommend this really useful set from Amazon

Bath and Back Set

Broken Shoulder Treatment

In my last post What is a Broken Shoulder I explained all about the causes of broken shoulder and just how common it is to break your shoulder.

In this article I’m going to outline the various treatment options available.

Firstly the good news, most broken shoulders or proximal humerus fractures can be treated without surgery.

If the shoulder break is clean, meaning that there are no bone fragments displaced, the arm will be treated by being placed in a sling.

Eighty-five percent of shoulders which are broken, are nondisplaced, and do not require surgery.

The shoulder cannot be placed in a cast for healing, therefore a sling is worn, giving the shoulder time to heal, and preventing further damage.

Shoulder surgery

When the shoulder is broken due to traumatic injury such as a vehicle accident, or forceful fall, treatment may involve surgery.

If bone fragments are shattered, and shifted out of position, surgery is necessary. The fractured bone may be repositioned and fixated with screws, pins, or plates.

If the fragments are too small, or cannot be correctly positioned, shoulder replacement surgery may be necessary.

Factors that determine Broken Shoulder Treatment

Broken shoulder treatment depends on several factors.

Treatments can include wearing a shoulder sling, surgery to replace bone fragments, or shoulder replacement surgery.

Some important factors in determining the proper treatment are:

  • Age of the patient

  • Patient’s general health-is there pre-existing bone disease?

  • How much time has passed between the shoulder injury and diagnosis or treatment?

  • Bone density – is osteoporosis present?

  • Fracture placement-where is the break located in proximity to the shoulder?

  • Condition and placement of fracture fragments-are the fragments scattered or can they be fixated into place?

  • Extent of nerve and/or soft tissue damage surrounding the break

After any broken shoulder treatment, physical therapy is recommended. Supervised physical therapy exercises can help to preserve range of motion.

Normal recovery can be expected for most patients. Only a small percentage of shoulder fractures result in permanent nerve damage.

A period of immobilization will be necessary for approximately 4-6 weeks.

After the first few weeks of healing, more intensive exercises will decrease arm stiffness, and improve the shoulder’s range of motion.

A Broken shoulder is a great inconvenience, but can be managed with proper diagnosis and treatment.

I have produced a complete shoulder relief program that could help you relieve shoulder pain and rehabilitate your shoulder.

Always check with your doctor before doing any exercise and stop the exercise immediately if it causes pain.

—>CLICK HERE to order My complete Shoulder Program to rehabilitate your shoulder pain<—

Kind Regards,
Tim Allardyce DO MCSP SRP

Related Articles:

What is a Broken Shoulder

Should I Have Shoulder Surgery


What is a Broken Shoulder?

Broken shoulders actually account for 1 in 20 broken bones.

This is perhaps surprising because must of us are probably more used to seeing people with broken arms and legs.

What exactly is a broken shoulder?

broken shoulder

broken shoulder

A Broken shoulder in medical terms, is a proximal humerus fracture. In other words a break at the top of the upper arm.

Proximal indicates nearest to, humerus is the upper arm, and fracture meaning a break.

A proximal humerus fracture usually occurs after a hard fall. The fracture or break is at the top of the arm bone, but the shoulder is not usually displaced. A broken shoulder, shoulder fracture, or proximal humerus fracture is also more prevalent in the elderly, and those with osteoporosis.

Diagnosis of a Broken Shoulder

A broken shoulder occurs when the ball of the shoulder joint is broken. The break is at the top of the humerus that forms the shoulder joint. The break does not usually involve the shoulder being pulled completely out of place.

The proximal humerus, or upper part of the shoulder, is where the important rotator cuff muscles are located. Injury to the proximal humerus affects the function of the rotator cuff muscles, which gives the shoulder stability and movement.

What causes a broken shoulder?

When bones become too porous because of aging, or disease, they are prone to breaks. Osteoporotic bone is the major cause of a broken shoulder. The bone becomes less dense, and fragile to exterior pressures applied. This is why the elderly are at greater risk for breaking their shoulder during a fall. Broken shoulders account for approximately five percent of all fractures. The number is rising however, due to people living longer lives.

When the shoulder is broken, the axillary nerve is the most commonly injured nerve. The axillary nerve carries sensory information from the shoulder to the brain. If the shoulder is broken, the patient will lose skin sensation over the lateral, or outer deltoid muscle. The deltoid muscle is just beneath the skin, giving the shoulder a rounded appearance, and is used to raise the arm. The deltoid muscle will also lose its ability to contract, or move if there is a fracture.

Broken Shoulder Symptoms

Some other specific symptoms of a broken shoulder are severe swelling, very limited movement, and severe pain.

The symptoms are very similar to a dislocated shoulder. If the shoulder is dislocated however, you may see an irregular shape to the arm, or it looks deformed.

It is possible for the shoulder to be dislocated and broken at the same time, therefore an x-ray or computed tomography (CT) scan may be ordered to diagnose the shoulder properly.

Get my  free Shoulder Pain Special Report with important advice about shoulder pain. Enter your name and email address to receive this valuable report.

Kind Regards,
Tim Allardyce DO MCSP SRP

Related Articles

Broken Shoulder Treatment

Should I Have Shoulder Surgery


Arthroscopic Shoulder Surgery

What Is Arthroscopic Surgery?

Arthroscopic shoulder surgery is more commonly called keyhole surgery. It involves using an arthroscope to diagnose and treat joint problems.

An arthroscope allows surgeons to literally look within the joint, without making large incisions in the skin. (The word arthroscope is derived from two Greek words, arthro or joint, and skopein – to look.)

How Is Arthroscopic Surgery Performed?

An orthopaedic surgeon inserts a narrow tube, containing a fiber-optic video camera, into the shoulder joint area.

The joint is then viewed on a monitor, which is transmitted from the arthroscope. The incision made for arthroscopic shoulder surgery is about the size of a buttonhole, and this procedure works for relatively uncomplicated shoulder problems.

Common Arthroscopic Shoulder Procedures

A variety of joint conditions may be diagnosed or treated with arthroscopic surgery. Along with the shoulder, arthroscopic surgery is also used on knees, ankles, hips, wrists, and elbows. Some common conditions which may be treated with arthroscopic surgery include:

  • Torn ligaments and tendons surrounding joints
  • Bone spurs or loose bone fragments
  • Inflamed joint linings
  • Damaged or torn cartilage
  • Joint infections
  • Removal of inflamed tissue, excessive scar tissue, or loose cartilage
  • Repairing recurrent shoulder dislocation

Some less common arthroscopic procedures may include fracture repair, nerve release, and cyst extension. Many times, arthroscopic shoulder surgery can correct problems such as a torn cartilage ring (labrum), shoulder instability, or damaged biceps tendons. Shoulder impingement, and problems associated with arthritis may also be corrected. Shoulder arthroscopy is sometimes used for rotator cuff tears if the injury is not too extensive.

What happens before Arthroscopic Shoulder Surgery?

The orthopaedic surgeon will obtain medical records from the patient’s primary physician. Some medications may need to be stopped temporarily, prior to surgery. Other diagnostic tests may be ordered also, to insure a safe surgery. Local or general anesthesia will be administered at the hospital, depending on the extent of shoulder surgery you are having.

Local anesthesia is injected to block pain, in a defined area, and the patient remains awake during surgery. A general anesthesia is delivered intravenously, and will put you to sleep through the surgery. If the patient is generally in good physical health, the arthroscopic shoulder surgery can be performed on an outpatient basis, with no overnight hospital stay.

Arthroscopic Surgery Procedure

In the operating room, the patient may be placed in the beach chair position, or the lateral decubitus position. The beach chair position is similar to sitting in a reclining chair. In the lateral decubitus position, the patient is on his or her side on the operating table. The position selected, is based on the procedure being performed, as well as the surgeon’s training and preference.

The surgical team will remove any hair around the area to be addressed. An antiseptic solution is then spread over the entire shoulder, to prevent infection. The shoulder is covered with sterile drapes. The forearm is placed in a holding device in order to keep it from moving during surgery.

The surgeon will inject fluid into the shoulder. This inflates the joint so that it is easier to see various structures in the shoulder through the arthroscope. A very small incision is made for the arthroscope. Several separate incisions may be made for small specialized instruments necessary for the procedure. Instruments may be necessary for grasping, shaving, suture passing, knot tying, and cutting. Following surgery, the incisions are closed with stitches, or steri-strips, and covered with a larger bandage.

I hope this helps you to understand what is involved in Arthroscopic Shoulder Surgery. For further information follow the link below to my more detailed article

Link: Arthroscopic Shoulder Surgery

Do claim your free shoulder pain report with more free tips and advice for relieving shoulder pain. Just enter your name and email address to receive this valuable guide.

Kind Regards,
Tim Allardyce DO MCSP SRP

Exercises For Shoulder Pain

Shoulder Pain Management

Shoulder Pain Management

Shoulder Pain Management

Shoulder pain management is varied, and dependent on the source of your shoulder pain.

The shoulder is a complex joint and I see a variety of different causes of shoulder pain every week in my London clinics. The best way to treat pain initially, is to consult with a physician or physiotherapist to ensure that you get a correct diagnosis.

Once the source of shoulder pain is diagnosed, a plan to manage shoulder pain can be prescribed and individualized. Pain relief can include over-the-counter medicines such as Penetrex, drugs prescribed by your doctor, physical therapy, behavior modification, surgery, or a combination of many treatments. The same shoulder pain management may work on one person, but may not relieve pain in another. Some treatments may work specifically for certain shoulder conditions as well.

Diagnosing Shoulder Pain

The more accurate and detailed the description that you provide, the easier it is to diagnose the cause and treatment. Before a visit to your physician or orthopaedic surgeon, it is very helpful for you to have self-assessed the pain that you are experiencing.

Shoulder Pain self-assessment

Being prepared to answer some of the following questions, will help in diagnosing your shoulder pain source. Knowing specifics from you, will help the doctor or specialist prescribe the most beneficial treatment to relieve your pain.

  • When did you first experience the shoulder pain, and how long has it persisted?
  • Where do you feel the shoulder pain? Is it all over the shoulder, or in a specific area?
  • Have you experienced this pain before?
  • Were there any external forces which may have caused the pain, such as strenuous activity, your occupation, or an accident?
  • Have you experienced any other symptoms, along with the shoulder pain?
  • What is the intensity of your pain?
  • Do specific movements or activities increase the shoulder pain intensity?
  • Is the pain constant, or intermittent? Does the shoulder pain continue even when you are at rest?
  • Are you experiencing any weakness, or numbness in your arm?
  • Describe what the pain feels like in various situations. Is the pain burning, stabbing, shooting, dull, or tingling?
  • What types of shoulder pain management have you tried already?

Documenting the answers to these questions is important, because you may forget dates, or important facts which may aid in the correct diagnosis. If your injury is extensive, or your pain seems to be severe, the cause may be determined by other diagnostic measures. X-rays, MRIs, and ultrasound scans can help to delineate your shoulder joint, muscles, and tendons, aiding in the diagnostic procedure

Shoulder Pain Medications

I usaually recommend [easyazon-link asin=”B0026HDURA”]Penetrex[/easyazon-link] for local shoulder pain relief. Nonsteroidal, anti-inflammatory drugs such as ibuprofen, aspirin, and NSAIDs with COX-2 inhibitor drugs may be taken, and usually work well with arthritis-related shoulder pain. COX-2 medications contain specific inhibitors, which block an enzyme known to cause inflammation. If shoulder pain is not relieved by NSAIDs, a disease-modifying antirheumatic drug (DMARD), may be prescribed. DMARDs are believed to correct immune system deficiencies which contribute to arthritic conditions.

Steroid injections may be administered if the pain is related to the rotator cuff muscles. Corticosteroid injections help to relieve pain, as well as inflammation.

If the rotator cuff injury is severe enough, and a tear in the muscle is involved, surgery may be recommended. Any type of over-the-counter or prescribed pain medication may have adverse side effects.

Depending on the type of shoulder pain or injury, surgery would be considered the last alternative.

Alternative Pain Medication

With proper care, a minor shoulder injury often heals on its own. If you are experiencing shoulder pain, you can care for the shoulder by resting, applying ice, taking over-the-counter pain relievers, and doing gentle shoulder exercises. If the pain persists, worsens, or is accompanied by other symptoms, you should seek professional care.

Acupuncture, chiropractic massage therapy, and naprapathy are other alternative ways to deal with shoulder pain. Acupuncture uses sterile needles, placed in strategic points on the body, to control pain.

Chiropractic massage therapy uses manual manipulation of the shoulder joint and soft tissues to relieve pain.

Naprapathy is manual manipulation, ultrasound, electrical impulses, heat, cold, posture and nutritional counseling together, as an alternative type of shoulder pain management.

Lifestyle changes including paying attention to posture, work habits, and exercising regularly can help to prevent shoulder pain.

Doing regular range of motion exercises, taking frequent breaks at work, and resting between repetitive movements will help to prevent, and also ease existing shoulder pain.

Your shoulders are important, and need care and maintenance to work without pain. Often patients arrive at my clinic having put up with shoulder pain for weeks and even months. If shoulder pain is interfering with your day-to-day life or preventing you from sleeping at night don’t put off getting treatment.

The first steps to shoulder pain management are prevention, and a getting an accurate diagnosis of the shoulder pain source. [easyazon-link asin=”B0026HDURA”]Penetrex[/easyazon-link] is very effective for local pain relief and I recommend getting my free report with more free tips and advice for relieving shoulder pain. Just enter your name and email address to receive this valuable guide.

Kind Regards,
Tim Allardyce DO MCSP SRP

Exercises For Shoulder Pain

Understanding Your Shoulder Pain

Shoulder pain can be caused by any of the muscles, tendons, and ligaments that make up the complex structure of the shoulder.

Understanding your shoulder pain

Understanding your shoulder pain

To understand your shoulder pain it is helpful to know the basic structure of the shoulder, and what part of the shoulder is causing the pain and why.

Shoulder Components Overview

There are a few bones and joints in the shoulder complex, which might prove useful to know about, before and after you are stricken with shoulder pain.

There is much more entailed in the construction and operation of the shoulder, but if the basics are known, the pain may make more sense. Because the intricate muscles, tendons and ligaments are not visible, it is hard to imagine what is causing pain. This is a very brief description of some major components that I hope you will find helpful.

Shoulder Bones and Joints

Clavicle – is also known as the collarbone, and is the only bony attachment between the trunk and upper arm (humerus). It is S-shaped, and connects with the chest bone (sternum), and acromion of the shoulder blade (scapula).

Scapula – is the shoulder blade, and is a flat, triangular bone. Along with the acromion, spine, and coracoid process, the scapula forms the back portion of the shoulder.

Humerus – is the upper arm, which extends from the shoulder to the elbow.

Cortacoid process – is a structure which projects from the scapula (shoulder blade), and is the attachment point of shoulder ligaments and muscles.

Acromion – is the outer end of the scapula (shoulder blade), to which the clavicle (collar bone) is attached, and forms the “point” of the shoulder.

Acromioclavicular Joint (AC Joint) – is the point where the clavicle (collar bone) meets the acromion of the scapula (shoulder blade).

Shoulder Ligaments

Shoulder ligaments are soft tissue structures, which connect bones to other bones. Along with ligaments which join the bones, are muscles, which may be superficial (extrinsic muscles), or deep (intrinsic muscles). When the ligaments are stretched unnaturally, sprained, strained, inflamed, or torn, there will unfortunately be pain. Between the acromioclavicular joint (AC Joint), there are some primary ligaments to be aware of.

Glenohumeral Ligaments (GHL) – are three ligaments which maintain the stability of the shoulder, and help to keep the shoulder in place.

Coracoclavicular Ligaments (CCL) – are two extremely strong ligaments (trapezoid and conoid), which help to stabilize the AC joint, and help to keep the shoulder “square”.

Coracoacromial ligaments (CAL) – link the coracoid process (a small, hook-like structure on the scapula), to the acromion.

Shoulder Muscles and Brief Function Overview

Serratus Anterior muscle – stabilizes the scapula (shoulder blade) when the hand exerts pressure on an object.

Subclavius muscle – depresses the shoulder, draws the shoulder down and forward.

Pectoralis Minor muscle – lowers the shoulder blade (scapula).

Sternocleidomastoid muscle (SCM) – flexes and rotates the head.

Levator Scapulae – raises the shoulder blade (scapula).

Trapezius – lifts the clavicle (collarbone), elevates and rotates the shoulder blade (scapula) outward.

Deltoid – flexes, extends, and rotates the arm.

This is a long and technical list, but the shoulder is very complex and I hope this helps you to understand your shoulder pain a little better.

Do  enter your details in the box on this page because I would like to send you my completely free shoulder pain report.

Kind Regards,
Tim Allardyce DO MCSP SRP

Exercises For Shoulder Pain



Pain Under Shoulder Blade

shoulder blade pain

Don’t Suffer Pain Under the Shoulder Blade

Pain under the shoulder blade can be a symptom of serious underlying medical conditions including heart attack and cancer. If you suspect any of these conditions seek immediate medical attention.

The human shoulder is a very complex structure, with many muscles, tendons, and ligaments. Any part of these parts of the shoulder joint may at some time cause pain under the shoulder blade.

Shoulder blade pain, whether it is on the left or right side, between or under the shoulder blade, can be caused by damage to these components, or may also be caused by referred pain from another part of the body.

Causes of Pain Under the Shoulder Blade

The shoulder is a very complex structure, and is very vulnerable to injury. Pain under the scapula can be from damage or stress to the actual shoulder components, or may be referred pain, from another part of the body. It is important to note whether overuse, incorrect use, or injury may have caused the pain, or whether the pain is unexplained, and is associated with other physical symptoms.

Because there are many muscles, ligaments, and tendons to over-stretch, overuse, tear, sprain, and strain, it is helpful to know the activity which may have caused the injury. If there are other non-related symptoms, and the pain persists, it is recommended that you seek a professional medical evaluation and diagnosis for treatment.

Shoulder Injury Painshoulder blade pain

Pain under the shoulder blade can be caused by overusing muscles, tendons and ligaments, or the scapula may be fractured in an accident. Lifting incorrectly, strenuous exercise, repetitive strain, poor posture for prolonged periods of time, age, and degenerative diseases of the shoulder components may also be a cause of pain. Osteoporosis, making the bones porous and brittle may contribute, as well as arthritis, osteoarthritis, and rheumatoid arthritis. Inflammation of tendons, or the bursa may cause tendinitis or bursitis, and rotator cuff injuries may include tears, impingement, frozen shoulder, or bursitis.

If the shoulder blade pain is caused by a disorder in another part of the body, the pain is called “referred pain”. Causes of referred pain can include gall bladder disease or gallstones, liver damage, peptic ulcers, pancreatitis, esophagitis, pleurisy, blood clots, ectopic pregnancy, pneumonia, and some cancers. The referred pain in the left shoulder blade could also be caused by cardiovascular disorders such as a torn aorta, pulmonary embolus, and heart attack.

If the pain is referred, other symptoms will accompany the shoulder blade pain, and will occur simultaneously. If the pain cannot be explained by overuse, accident, or misuse, it is recommended that you seek a physician’s opinion, because the pain may be caused by another factor which needs to be treated immediately.

Restricted Movement

Pain Under Shoulder Blade can make it very difficult doing everyday activities. Things like washing or scratching your back can be really painful. Use a simple back washer and back scratcher to reach your back without pain. This bath accessories set will make bathing and showering alot easier.

Pain Under Shoulder Blade Treatments

Unless it is referred pain from another cause of bodily dysfunction, the pain under your shoulder blade should go away in a few days. Resting adequately, using heat or cold compresses, and anti-inflammatory medication and pain medication such as ibuprofen, will help to heal the muscle, ligament or tendon which is causing pain. Exercise designed to aid in healing the injury is strongly recommended also.

If a rotator cuff injury or tear is suspected, it is recommended to seek medical attention to receive an accurate diagnosis, for more effective treatment and remediation, possibly involving surgery and physical therapy. Magnetic resonance imaging (MRI), and Computed tomography (CT) scans can be performed to locate any structural damage to the shoulder. Pain under the shoulder blade is complex to diagnose at times, and if you are not sure of a cause, it is best to seek medical attention, to prevent further damage, and to insure proper healing.

Pain Under Shoulder Blade Rehabilitation

To help you recover from  pain under the shoulder blade I have created a complete shoulder relief program. Generally exercising your shoulder will help you relieve shoulder pain and help rehabilitate your shoulder, but always check with your doctor before doing any exercise. Never repeat an exercise if you feel that it aggravates your pain and stop the exercise immediately if it hurts.

—>CLICK HERE to order My complete Shoulder Program to quickly and easily relieve your shoulder pain<—

Kind Regards,
Tim Allardyce DO MCSP SRP


Shoulder Pain from Sleeping

Do you suffer from Shoulder Pain from sleeping?

Sleeping, or more specifically your sleeping position can cause shoulder pain.

One of the most likely causes of shoulder pain from sleeping is an existing shoulder injury that you may not even have noticed. What happens is that your sleeping position is aggravating the injury that you may not even be aware of during the day. This may be due to pressure on the shoulder and/or reduced blood flow to the area.

Using the right pillow can reduce the pressure, increase blood flow and relive pain.

[easyazon_image add_to_cart=”default” align=”left” asin=”B001ACOOX6″ cloaking=”default” height=”120″ localization=”default” locale=”US” nofollow=”default” new_window=”default” src=”” tag=”privat-20″ width=”160″]

I recommend trying a [easyazon_link asin=”B001ACOOX6″ locale=”US” new_window=”default” nofollow=”default” tag=”privat-20″ add_to_cart=”default” cloaking=”default” localization=”default” popups=”default”]special Tempur Neck Pillow[/easyazon_link] that is specifically designed to help shoulder muscles relax.

Many of my patients have found that using a Tempur neck pillow relieves their shoulder pain. The neck pillow is the one I generally recommend but there are also pillows for specific conditions that I review below.

[easyazon_block add_to_cart=”default” align=”left” asin=”B001ACOOX6″ cloaking=”default” layout=”top” localization=”default” locale=”US” nofollow=”default” new_window=”default” tag=”privat-20″]Core 160 Basic Cervical Pillow Standard Support[/easyazon_block]








Sleeping on the injured shoulder causes blood flow to decrease, meaning less oxygen is getting to the shoulder. Pain occurs when the shoulder is not mobile, which increases inflammation, therefore when you are lying down to sleep at night, the pain may increase.

Shoulder pain can stop you from sleeping properly. The right sleeping position can reduce neck and shoulder pain. The right sleeping positions should improve the quality of sleep, as well as prevent injury and prevent further pain to the spine, neck and shoulders if an injury is present.

Changing your pillow to Tempur neck pillow and improving your sleeping position may really help.

Best sleeping position to avoid shoulder pain from sleeping

avoid shoulder pain from sleeping

avoid shoulder pain from sleeping

Because we spend approximately one-third of our lives sleeping, it is really important to find the best sleeping positions for your neck and shoulder pain. Sleep is very important in healing existing injuries, yet it can be difficult to sleep with injury pain, which creates a vicious cycle.

Research suggests that people who experience problems sleeping, are more likely to develop chronic musculoskeletal pain, so it is worth the effort to pay attention to how you are sleeping now, and to try other methods of achieving a restful sleep, if sleep is posing a problem.

The Best Sleeping Positions

Although many people sleep on their stomachs, this is not a sleeping position recommended, because it places additional stress on the spine, upper back, and neck. Sleeping on your side is generally better than sleeping on your stomach. However if you have an existing shoulder injury, you should never sleep on the injured side, even if it is not causing pain.

Sleeping on a shoulder injury may hinder healing and prolong the healing process, which also prolongs the pain associated with the injury.

Sleep on your back

The best way to avoid pain from existing shoulder injuries, or to avoid contributing pain to the neck and shoulder regions, is to sleep on your back. The ultimate sleeping position is where the body is in alignment, with the neck, spine, and shoulders slightly elevated. This position is great for preventing neck and shoulder pain while sleeping, but if some people cannot relax enough to fall asleep in this position. Some compromises may have to be made if you regularly toss and turn, but it is worth trying to sleep on your back, to see if this could reduce your pain and improve your sleep.

Importance of Pillows

Sleeping positions are a priority, and the best way to sleep in order to keep the spine and body aligned, is to sleep on your back. In order to elevate your neck and shoulders slightly, choosing the correct pillow is also important.

The pillow should keep the head and neck in a neutral position as you sleep. If the pillow is too thick, it will push the head forward, yet a pillow which is too soft, will allow the head to sink, causing further neck and shoulder pain or strain.

Finding the most comfortable pillow that supports the neck and shoulders, will also promote healthier rest.

Tempur pillow

Tempur pillow are not a cheap as basic pillows, but they are a worthwhile investment. Teh advantage of Tempur pillows is that they offer the right level of support without being too thick, and they keep their shape.

My first choice is the [easyazon_link asin=”B001ACOOX6″ locale=”US” new_window=”default” nofollow=”default” tag=”privat-20″ add_to_cart=”default” cloaking=”default” localization=”default” popups=”default”]special Tempur Neck Pillow[/easyazon_link]

[easyazon_image add_to_cart=”default” align=”left” asin=”B001ACOOX6″ cloaking=”default” height=”120″ localization=”default” locale=”US” nofollow=”default” new_window=”default” src=”” tag=”privat-20″ width=”160″]

This neck pillow is designed to relax the shoulders and reduce pain, but no one pillow suits everyone and there are several other designs of Tempur pillow that you can try.

I highly recommend trying a [easyazon_link asin=”B00H4P3P8S” locale=”US” new_window=”default” nofollow=”default” tag=”privat-20″ add_to_cart=”default” cloaking=”default” localization=”default” popups=”default”]Tempur Pillow[/easyazon_link] you may need to try several different pillows to find the one that is best for you, but it is well worth it to ensure your sleep.

Neck and shoulder pain can often be referred pain from the spine, so it is important to make sure that the spine is aligned while sleeping as well.

Generally, the pillow should be 4-6 inches high, when the head is resting on top, and should accommodate changing sleep positions to a degree.

It is important to choose a pillow which is comfortable for you, making it easier to relax enough to fall asleep, so personal preference becomes a factor.

There are several pillow types to choose from, made from various materials and I’ve highlighted my recommendations below:

[easyazon_link asin=”B007MI2L1Y” locale=”US” new_window=”default” nofollow=”default” tag=”privat-20″ add_to_cart=”default” cloaking=”default” localization=”default” popups=”default”]A Buckwheat Pillow[/easyazon_link] –   is made of actual buckwheat hulls, and adjusts to the pressure of the head and shoulders resting upon it.

[easyazon_block add_to_cart=”default” align=”left” asin=”B007MI2L1Y” cloaking=”default” layout=”top” localization=”default” locale=”US” nofollow=”default” new_window=”default” tag=”privat-20″]Buckwheat Pillow – Zen Chi 100% Organic Premium Buckwheat Pillow – Queen Size (20″ X 30″)[/easyazon_block]









[easyazon_link asin=”B0002RO3JU” locale=”US” new_window=”default” nofollow=”default” tag=”privat-20″ add_to_cart=”default” cloaking=”default” localization=”default” popups=”default”]A Cervical Pillow[/easyazon_link] – restores the optimal curve of the neck, while keeping the neck in alignment with the spine.

[easyazon_block add_to_cart=”default” align=”left” asin=”B0002RO3JU” cloaking=”default” layout=”top” localization=”default” locale=”US” nofollow=”default” new_window=”default” tag=”privat-20″]A Cervical Pillow[/easyazon_block]








This [easyazon_link asin=”B000FTVCP8″ locale=”US” new_window=”default” nofollow=”default” tag=”privat-20″ add_to_cart=”default” cloaking=”default” localization=”default” popups=”default”]Duck Feather Pillow[/easyazon_link] – conforms nicely to the contours of the neck and shoulders, and is extremely comfortable. This pillow has a unique pillow-in-pillow construction but feather pillows do become compressed over time, and need to be replaced, in order to maintain the correct cervical spine (neck) alignment.

[easyazon_block add_to_cart=”default” align=”left” asin=”B000FTVCP8″ cloaking=”default” layout=”top” localization=”default” locale=”US” nofollow=”default” new_window=”default” tag=”privat-20″]This Duck Feather Pillow[/easyazon_block]









Travel Pillow

Sleeping in chair, or when traveling can cause shoulder and neck pain.

This [easyazon_link asin=”B000RH7450″ locale=”US” new_window=”default” nofollow=”default” tag=”privat-20″ add_to_cart=”default” cloaking=”default” localization=”default” popups=”default”]Memory Foam Travel Pillow[/easyazon_link] – supports the neck, by preventing the head from dropping to one side, and is mainly used while sitting or reclining.

[easyazon_block add_to_cart=”default” align=”left” asin=”B000RH7450″ cloaking=”default” layout=”top” localization=”default” locale=”US” nofollow=”default” new_window=”default” tag=”privat-20″]Memory Foam Travel Pillow[/easyazon_block]








When sleeping on the side, the pillow should support the head and neck, while keeping the neck in a natural position. The spine should maintain a straight, and natural line, and weight should be evenly distributed, so that there is no unnatural pressure on the neck or shoulders, causing strain.

Sleeping with shoulder pain conclusion

The secret to sleeping with, or preventing neck or shoulder pain, is finding a position which is beneficial to spinal alignment (sleeping on the back or side), and that is comfortable for you.

Finding the most comfortable pillow that supports the neck and shoulders, will also promote healthier rest. I always recommend trying a Tempur pillow, but you may need to try several different pillows to find the one that is best for you.

Click here for further information about Sleeping Positions for Neck and Shoulder Pain

Kind Regards,
Tim Allardyce DO MCSP SRP



shoulder pain

Shoulder Dislocation

Shoulder dislocation results from a traumatic event like an accident or a bad fall.

Dislocated shoulder occurs when the ball of the humerus bone dislocates from the shoulder socket. The shoulder joint is made up of end of upper arm bone (humerus) and shoulder blade (scapula).

Anterior and Posterior Dislocation

There are two types of shoulder dislocation Anterior dislocation and Posterior dislocation.

Anterior dislocation occurs when the ball dislocates behind the socket. Posterior dislocation is where the ball dislocates in front of the socket. Dislocation of shoulder joint is a painful injury and restricts the movements of the affected arm.

Shoulder Dislocation X-Ray

Shoulder Dislocation

Shoulder Dislocation

This x-ray shows a typical dislocated shoulder…you can see from the x-ray why a dislocated shouder is so painful!

Shoulder Dislocation Treatment

Treatment for shoulder dislocation involves the Humeral head being repositioned into the glenoid and painkillers are prescribed to give relief from severe pain. This is typically followed by two or three weeks of immobilisation in a shoulder sling

Dislocated Shoulder Exercises

Dislocated shoulder exercises focus on restoring normal range of movement and strengthening the shoulder joint to prevent future injury.

Dislocated shoulder exercises are specially targeted at the rotator cuff muscles. Rotational exercises strengthen the rotator cuff and provide a solid foundation for all shoulder movements. Exercises are usually started after two to three weeks of immobilisation in a sling. Gentle range of movement exercises are done under the supervision of physiotherapist.

The following exercises are generally recommended for a dislocated shoulder but always check with your doctor of physiotherapist to ensure that they are right for your specific shoulder condition.

Shoulder Stretching after Shoulder dislocation

Mild stretching exercise can usually be started after few days in order to keep the shoulder from becoming too stiff and losing range of motion.

Shoulder flexion and abduction exercises

Shoulder flexion and abduction exercises can be done by sitting on a chair or standing in an upright position. Hold your affected arm by placing the arm of unaffected arm below the elbow of the affected arm. Hold the stretch for few seconds and then switch arms. Then gently move in forward direction and move the arms to and fro. Any exercise movement that has you rotating your arm generally is a good rotator cuff exercise.

Isometric shoulder flexion

Isometric shoulder flexion exercises can be started once the arm is out of the shoulder sling. To perform this exercise, stand in an upright position and face towards the wall. Press your hands against the wall, like you are trying to push it against the wall. Hold the position for 5 seconds and repeat the exercise.

Rotator cuff exercise

This is a strengthening exercise in which light resistance can be applied. In this, a light resistance band or a piece of surgical tube is used. Elastic cord resistance strengthens the external and internal rotator muscles of the shoulder. Shoulder stability is restored by strengthening these rotator cuff muscles.

Dumbbell exercises

Mild shoulder lifting exercise is done after a week or more. This is to stabilize the shoulder. Take a light dumbbell in both the hands and stand with weight at your sides. Extend the arms straight to the sides making a T with the body and the arms, and then lower the weight back to the sides slowly.

Heavy resistance exercises

In the advanced stage of recovery, progressive strengthening of the rotator cuff is done by applying heavy resistance. Self-resisted range of movement exercises for the shoulder is done in advanced stage.

Dislocated shoulder exercises are the key to a fast and effective rehabilitation. They help to strengthen ligaments and tendons and stabilize the affected joint. My shoulder program contains full details with clear pictures to make rehabilitating and strengthening your shoulder simple to do at home, you can order it by clicking the link below:

—>CLICK HERE to order My complete Shoulder Program to quickly and easily relieve your shoulder pain<—

Kind Regards,
Tim Allardyce DO MCSP SRP

Exercises For Shoulder Pain



Frozen Shoulder Exercises

Frozen shoulder exercises you can do at home

Frozen Shoulder, or to give it the proper medical title Adhesive Capsulitis is also sometimes known as Frozen Shoulder Syndrome.

With a Frozen Shoulder the shoulder joint becomes literally becomes stiff, hence the term “frozen shoulder”.

Lack of range of motion in the shoulder is the best indication that you are suffering from frozen shoulder.

Frozen shoulder can take as much as 18 months to fully recover from, and in serious cases, shoulder surgery may be required.

A correct diagnosis, physical therapy, and pain medication will help to relieve you of frozen shoulder. If you suspect that you may have a frozen shoulder see a doctor to get frozen shoulder diagnosed and to start treatment.

Once frozen shoulder has been diagnosed shoulder exercises that you can do at home are likely to be an important part of your treatment plan.

Frozen shoulder treatment exercises

The pendulum exercise

It is important to warm-up your shoulders before doing exercise.

Without warming up, your painful shoulder may become more aggravated.

This first exercises is about bending and swinging your arms like a pendulum. It is important that you move your hands freely without any stiffness.

It looks similar to an elephant moving its trunk and I call it the pendulum exercise. This is a great warm-up exercise.

  • Keep the shoulder completely relaxed
  • Let momentum and gravity move it in circles
  • Go anti-clockwise and clockwise
  • Keep the circles within your comfort zone
  • Perform for 2 minutes, 3 times a day

External rotation or passive stretch exercise

  • Bend the affected arm 90 degrees and reach to a doorjamb as if to shake hands with someone. 
  • Keep your hand placed on the door, and rotate your body, so that your arm is extended to the side of your body. 
  • Rotate only as far as you can, without intense pain. 
  • Relax your muscles, then repeat 5 times.

Forward flexion or supine position exercise

Lie on your back with your legs straight out on the floor.

Use your unaffected arm to lift your affected arm overhead, until you feel a gentle stretch, and hold 15 seconds.

Slowly lower your arm, relax your muscles, and repeat 3 time.

Crossover arm stretch

Gently pull affected arm across your chest, just below your chin, and pull as far as possible, without causing a great deal of pain.

Hold this position 30 seconds, relax, and repeat 5 times.


Reaching to get something out of a cabinet can be a good exercise for your shoulder, if you have warmed it, and if you do not overextend the first time.

Exercise is an important part of frozen shoulder treatment. My shoulder program contains full details with clear pictures to make rehabilitating and strengthening you shoulder simple to do at home, you can order it by clicking the link below:

—>CLICK HERE to order My complete Shoulder Program to quickly and easily relieve your shoulder pain<—

Related Frozen Shoulder resources:

Click on the links below for further information:

Symptoms of Frozen Shoulder

Frozen Shoulder Treatment

Exercise for Frozen Shoulder

Kind Regards,
Tim Allardyce DO MCSP SRP

Exercises For Shoulder Pain