Category Archives: Shoulder Pain

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

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



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



BioFreeze Pain Relieving Gel

biofreeze pain relieving gel

Biofreeze pain relieving gel

I use [easyazon-link asin=”B0041CZJWW”]BioFreeze[/easyazon-link] gel every day with my patients. It can be very effective in providing localized relief from shoulder pain.

BioFreeze pain relieving gel is made by Performance Health and it is one of the best gels on the market for treating shoulder aches and pains, but do check first with your doctor before use to ensure that it is suitable for your condition.

What is BioFreeze gel?

[easyazon-link asin=”B002J9HBXE”]BioFreeze[/easyazon-link] penetrates deep in to the skin and works with muscles to relieve pain. BioFreeze gel is green in colour and has a pleasant menthol aroma. It is cold when it is squeezed out of the tube, but it is quickly absorbed into the skin and provides a warm sensation and provides pain relief.

[easyazon-link asin=”B002J9HBX4″]BioFreeze[/easyazon-link] gels do not stain like many other similar products. BioFreeze is non-greasy, easy to apply and works fast.

How to use BioFreeze gel

The gel should be applied very sparingly on to the affected area at first and then increase coverage if required.

Applying too much at first can cause discomfort.

How does Biofreeze gel work?

BioFreeze gel provides relief to patients by increasing the blood flow and warming up the region. For better absorption of BioFreeze gel should be massaged well into the affected areas.

Biofreeze gel makes use of a technique called cryotherapy. Cryotheraphy is a technique that creates a cooling sensation that is transmitted through the nerve endings to the brain.

Biofreeze gel can be difficult to find at the local drug store but is available online from Amazon.

Advantages of BioFreeze gel include:

• Effective pain relief

• Non-greasy

• Non-staining

• Fast acting

• Convenient

BioFreeze is available as a gel in a variety of sizes ranging from a 3 0z tube. BioFreeze is also available as a roll-on and  as a spray

Other uses of BioFreeze gel

BioFreeze gel can also be used on other parts of the body, including treating pain in the hips, knees, elbows and back. It can also be used to combat the arthritis pain.

[easyazon-block asin=”B0041CZJWW” align=”none”]

Kind Regards,
Tim Allardyce DO MCSP SRP

Exercises For Shoulder Pain


Shoulder Impingement

Diagnosis and Treatment

Shoulder impingement is the application of excessive pressure, or compression on the rotator cuff.

Injury and excessive repetitive use of the shoulder, along with age and genetics may cause what is called the shoulder impingement syndrome.

It makes range of movement very limited and painful, and if not treated properly, can cause future shoulder problems.

What Is Shoulder Impingement?

Shoulder impingement is also known as painful arc syndrome.

Shoulder impingement is also known as supraspinatus syndrome, swimmer’s shoulder, thrower’s shoulder, rotator cuff impingement, subacromial bursitis, and rotator cuff tendonitis.

The rotator cuff is a group of muscles which assist in shoulder rotation and strength.

When a shoulder injury occurs, the most commonly affected muscle of the rotator cuff is the supraspinatas.

The rotator cuff muscles surround the shoulder joint, and if an injury occurs, the muscles respond by swelling.

Because the shoulder muscles are surrounded by bone, swelling causes the pressure with the muscles to increase, resulting in compression.

When compression occurs, there is loss of blood flow in the small blood vessels. When the blood flow decreases, the muscle will begin to fray, causing a great deal of pain when reaching up, or behind the back.

It will make any range of movement very limited and very painful.

If the injury lasts for a long period of time without treatment, the muscle can actually tear into two, like a frayed rope, resulting in a rotator cuff tear, and/or rupture of the bicep muscle of the affected muscle.

Causes of Shoulder Impingement

Repetitive overhead movements

The causes of shoulder impingement are most often related to repetitive overhead movements practiced in athletic activities such as swimming, throwing a ball, hitting a volleyball, serving in tennis etc.

Genetic factors

There are also genetic factors which can contribute to shoulder impingement such as structural or anatomic abnormalities.

Aging and development of osteoarthritic spurs, or arthritis can narrow the space for the rotator cuff, causing it to be pressured or pinched.

Inflammation or instability in the shoulder also contributes to this syndrome, as well as any traumatic injury to the shoulder.

Shoulder Impingement Symptoms

You may experience gradual pain, eventually increasing in intensity, in the front or side of the shoulder, which is aggravated by reaching above, or behind the back.

Radiating pain down and into the upper arm may be experienced. Your range of motion may be decreased dramatically, and will be very painful.

You may experience weakness and difficulty raising your arm overhead or behind your back. Pain may interfere with your sleep, and it may hurt sleeping on the side of the affected shoulder. You may experience a grinding or popping sensation during shoulder movement.

Shoulder Impingement Treatment

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Always seek prompt advice from your doctor about your shoulder condition.

Conservative treatment would require you to protect your shoulder, and refrain from activities which trigger the pain. Resting, and stopping all activities which require repetitive shoulder movement is mandatory.

Ibuprofen or other NSAIDs may be used, along with [easyazon_link asin=”B000RBUE3A” locale=”US” new_window=”default” nofollow=”default” tag=”privat-20″ add_to_cart=”default” cloaking=”default” localization=”default” popups=”default”]ice packs[/easyazon_link] to relieve inflammation and pain temporarily.

Physiotherapy treatment may be necessary to improve range of motion, and to avoid stiffness and muscle atrophy. If the shoulder pain does not subside within a few days you must seek medical attention for a proper diagnosis and treatment. NHS Direct has more details.

Shoulder Impingement Diagnosis

Your physician will probably be able to ascertain by your medical history, limited range of movement, and a simple x-ray, if you are experiencing shoulder impingement syndrome, but there are other tests that make the diagnosis more definitive.

Ultrasonography, arthrography, and Magnetic Resonance Imaging (MRI) may also be used in order to be certain of diagnosis and treatment appropriate for shoulder impingement.

Treatments options may vary from simply resting the shoulder to arthroscopic surgery, depending on the severity of the shoulder impingement.

Shoulder Impingement Surgery

If the condition is really serious, shoulder surgery may be unavoidable in order to prevent further damage to the shoulder muscles.

If you let the pain go too long, you may have to have inflamed tissue and bone spurs removed from around the rotator cuff, a torn tendon re-attached, tissue transfers for large tears, or a shoulder replacement.

It is very important to seek medical attention before it becomes a matter of surgical repair.

Repetitive movements with an already injured shoulder can create many more problems within the shoulder structure. If you have a shoulder pain that just won’t go away, it is best to visit your doctor.

When the correct diagnosis is made, individualized physical therapy can be prescribed, based on any surgery performed and the condition of the bone, muscle, and soft tissue. This will make healing time quicker and less painful.

Avoiding Shoulder Impingement Surgery

Prompt treatment and physiotherapy may repair the effects of shoulder impingement before surgery is necessary so don’t delay getting treatment for shoulder impingement.

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

Always check with your doctor first, but once your condition has been properly diagnosed and treated exercising your shoulder regularly will help you get relief from shoulder pain.

Never repeat an exercise if you feel that it aggravates your pain. Stop the exercise immediately if it hurts.

Kind Regards,
Tim Allardyce DO MCSP SRP

Exercises For Shoulder Pain


Pinched Nerve in Shoulder


Pinched Nerve In the Shoulder Symptoms and Treatment

Pinched Nerve in Shoulder

Pinched Nerve in Shoulder

A pinched nerve in the shoulder can be excruciating, and if not treated, can become irreparable, or can cause muscle atrophy.

In other words, the pain is awful, and if you wait too long to see a doctor, it might lead to surgery or chronic pain, lasting a lifetime.

What causes of Pinched Nerve In the Shoulder?

There are many causes of pinched shoulder nerves, and some actually originate in neck discs.

Pinched nerves are nerves which have too much pressure placed upon them, altering their function of sending signals to the muscles and brain.

What is Pinched Nerve In the Shoulder?

A pinched nerve is a universal and general term to describe an injury to a nerve, or group of nerves.

A pinched nerve in the shoulder occurs when there is too much pressure applied on a nerve, or nerve group, by the tissues around it, such as bones, cartilage, muscles or tendons.

If a nerve is pinched, or pressured for a short time, there is usually no permanent damage.  The pressure prevents the nerve from functioning correctly, and if the pressure continues, chronic pain and permanent nerve damage can occur.

Shoulder Anatomy

[easyazon_image add_to_cart=”default” align=”left” asin=”B005EI8R3U” cloaking=”default” height=”160″ localization=”default” locale=”US” nofollow=”default” new_window=”default” src=”” tag=”privat-20″ width=”160″]3B Scientific A80 Functional Shoulder Joint Model, 6.3″ x 4.7″ x 7.9″[/easyazon_image]

Your shoulder is one of the most complicated joints in the body.  It provides the greatest range of motion, and is made of four joints, and five bone groups.  Because it is a unique joint, it can also cause unique and complex problems.

The deepest layer of the shoulder consists of bones and joints, followed by ligaments, then tendons and muscles, and on top of these layers are the nerves.  The shoulder nerves travel down the arm, and pass through the axilla or armpit, and are called the Brachial Plexus, before they divide into individual nerves.

Pinched Nerve In Shoulder Symptoms And Possible Causes

Pinched Nerve In Shoulder Symptoms

Persistent, acute pain Redness or swelling Fever or heat in the shoulder joint Numbness, or decreased sensation in the shoulder Sharp or burning pain, radiating outward from the shoulder Tingling or “pins and needles” sensations called paresthesia radiating from shoulder, down the arm Muscle weakness or twitching of the shoulder

Pinched Nerve In Shoulder Causes

  • Injury to the shoulder and/or neck disc Stress from repetitive activity (using it the same way repeatedly for work, sports, or hobby)
  • Osteoarthritis
  • Obesity
  • Swelling of tissues (diabetes, or genetic malady)
  • Poor sustained posture

Home Treatment for Pinched Nerve in Shoulder Pain – (P-R-I-C-E)

[easyazon-image-link asin=”B000PD1EU2″ alt=”Mueller Ice Bag, Blue, 9 Inch” src=”” align=”none” width=”160″ height=”131″]

At home treatment for pinched nerve in shoulder pain can be remembered by the acronym PRICE.

Protection – protect your shoulder, by immobilizing it

Rest – refrain from normal activities involving use of your shoulder

Ice – [easyazon-link asin=”B0027CU1EY”]apply an ice pack[/easyazon-link] to your shoulder area for 15-20 minutes, three times daily

Compression – use a compression bandage to reduce swelling

Elevation – elevate your arm in order to reduce swelling and subsequent pressure on the nerve(s)

[easyazon-block asin=”B0019MDRC6″ align=”none”]

The most frequently recommended home treatment is rest, or stopping the activities which are possibly causing the nerve compression.  Use a shoulder brace to immobilize the shoulder, and modify your activities which aggravate the problem.

Medications for pain are analgesics, or Non-steroid Anti-Inflammatory Drugs (NSAIDs), such as ibuprofen, and can be found in over-the-counter products such as Advil, and Motrin.  Naproxen, which can be found in Aleve and Anaprox, will also help to relieve pain, and alleviate inflammation causing pressure on the nerve(s).

When to See a Doctor for Pinched Nerve in Shoulder Pain

If in any doubt, always seek proper medical advice. If you experienced a shoulder injury, if your shoulder pain persists more than a few days, or if there is redness or swelling accompanying acute pain, you should seek medical attention.  If the shoulder pain occurs suddenly, is severe, and is accompanied by chest pressure, you should get emergency medical treatment because this could be these symptoms of heart failure.  If you feel fever or heat in your shoulder, this could indicate infection, and needs to be treated immediately.

Diagnosing shoulder nerve damage

Nerve conduction velocity test

In order to diagnose damage to your nerve, your doctor or orthopedic surgeon may conduct a nerve conduction velocity test with electrodes to tell whether your nerve(s) are damaged.  The electromyography is also used to measure the electrical discharges produced in the muscles, indicating whether there is damage to the nerves leading to the muscles.

Shoulder MRI

A shoulder MRI, or Magnetic Resonance Imaging, test may be given if compression of the nerve root is suspected by your doctor.

Pinched Nerve in Shoulder Treatment

Treatment thereafter may require physical therapy to strengthen and stretch the muscles, to relieve pressure on the nerve(s).  Corticosteroid injections to the shoulder may be administered to help minimize inflammation and pain.  If your condition has not improved with these treatments, surgery may have to be an option.  Arthroscopic decompression surgery is performed to relieve nerve pressure when all other treatments fail.

Because the shoulder is so complex, it is best, especially with a new shoulder injury, to seek immediate treatment.  Getting the correct diagnosis and proper treatment not only alleviates the horrible pain, but also helps prevents further damage to the nerve or nerves.  Pinched nerve in shoulder pain should not be taken lightly, so pay attention to your symptoms, and if the pain persists, see your doctor for a more complete diagnosis.

Pinched Nerve in Shoulder exercise and rehabilitation

To help you recover from shoulder pain and injury 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

Exercises For Shoulder Pain



Shoulder Support

Using a Shoulder Support

Shoulder support

Shoulder support

It is important to first diagnose why you are having shoulder pain, in order to get the correct type of shoulder support.

Your shoulder may need to be immobilized to keep you from doing activities to trigger the pain.

This support may come as a sling, or shoulder sleeve.

Physiotherapy and shoulder exercises may also be prescribed to restore range of motion, and to prevent muscle atrophy.

It takes the slow-growing, injured nerves quite a while to regenerate, so support must be provided initially.

Depending on the type of shoulder pain, the cause of the pain, and the diagnosis, you may need ice packs, a sling, compression bandages, therapy, or all of the previously mentioned.

Ice packs and slings, or shoulder immobilizers can be purchased online, but therapy needs to be individualized for your specific shoulder ailment.  This is why a proper diagnosis is crucial to proper healing.

Causes of shoulder pain

The causes of shoulder pain can be a traumatic injury such as a car accident, a sports injury, or just repetitive use of your shoulder when performing work, or playing sports.

Initially, you may want to treat your pain with cold packs, while taking analgesics for pain.

If the pain persists, your doctor may suggest that you wear a sling, so that you are unable to further damage the nerve.

Therapy is important also, because the lack of use of the shoulder may cause muscles to degenerate.

Below are some examples of shoulder support that can be purchased online.

Shoulder Support Recommendations:

These two shoulder slings received a five-star rating overall.  The consumer reviewers commented that they were comfortable, cooler than other slings worn, and relatively inexpensive.

The arm areas are long enough to extend beyond the wrist, so that your hand does not hang out the end, and the strap is soft and thick, which does not irritate the skin if worn often.

They are of durable materials, and can be used with ice packs, to diminish swelling and pressure on the nerves.

[easyazon-link asin=”B000S5GKGU”]Elasto-Gel Shoulder Sleeve SW9004[/easyazon-link]

Elasto-Gel Shoulder Sleeve Features

  • Provides hot or cold therapy
  • Durable, puncture-proof material
  • Fits left or right shoulder
  • Easy to put on
  • Sleeve molds to your shoulder
  • Comfortable to wear

[easyazon-block asin=”B000S5GKGU” align=”none”]

[easyazon-link asin=”B00406QXCE”]Maxar AS-100 Arm Sling With Shoulder Immobilizer[/easyazon-link]

Maxar AS-100 Arm Sling Features

  • Fits left or right arm
  • Offered in sizes S, M, L, or XL
  • Made of breathable cotton, with mesh accents
  • Simple to use
  • Comfortable to wear
  • Velcro closures which are adjustable to fit
  • Very Strong

[easyazon-block asin=”B00406QXCE” align=”none”]

Shoulder Compression Bandages

I recommend Ace Shoulder Compression Bandages. Consumers who purchased Ace products appreciate the quality for the price.

The Cryo Pneumatic device is more expensive, but was preferred for more serious shoulder injuries, requiring more shoulder support and compression.

Although expensive, customers liked that it was comfortable, easy to adjust, and stayed in place.

The gel pack stays cool for a longer period of time, and consumers felt that its effectiveness was worth the price.

[easyazon-link asin=”B001ACQJUC”]Ace Back/Shoulder Hot Cold Wrap[/easyazon-link]

Ace Back/Shoulder Hot Cold Wrap Features

  • Stays in place
  • Fits securely
  • Easily adjustable
  • Reusable

[easyazon-block asin=”B001ACQJUC” align=”none”]

[easyazon-link asin=”B002ZO2CN2″]Cryo Pneumatic Shoulder Orthosis[/easyazon-link]

Cryo Pneumatic Shoulder Orthosis Features

  • Combines pneumatic (pressure) compression and cold therapy at the same time
  • Strong enough for post-surgical wear
  • Compression is variable, depending on injury
  • Universal size
  • Fits left or right shoulder
  • Helps to diminish swelling, reduces muscle spasms, and decreases pain
  • Soft foam laminate material for increased comfort in wear
  • Velcro compatible, making adjusting easier
  • Optional gel pack with tricot lining, in case you only want to use the cold pack alone
  • Comes with one gel pack to just stick in the freezer, and it will stay cold a much longer time

[easyazon-block asin=”B002ZO2CN2″ align=”none”]

Individualized Shoulder Support

Correct diagnosis is imperative in order to get the shoulder support that you need to heal.

In some cases the pressure on the nerve can be diminished by not using it, or resting it, elevating, and using ice packs.

In more severe cases, a doctor’s assessment is necessary, not only to rule out other possibilities of pain, but to assess how much, if any nerve damage there is.

Some injuries may need surgery, so post-surgery slings will be needed, along with physical therapy.

The type of shoulder support used must be appropriate for the individual’s shoulder condition.

Some shoulder braces and shoulder supports come in a universal or one-size-fits-all fit, others come in a range of fitting options so be careful to order the right fitting.

Not every shoulder injury is as severe, or affects the same nerves, so it is best to seek medical attention before purchasing shoulder support.

It is also important to get proper advice from your doctor so that you will not cause further damage to the shoulder nerves.

If you suffer prolonged shoulder pain please do see a doctor or physiotherapist.  You can prevent permanent damage by seeking a professional’s opinion, and your healing time will be shortened, not to mention reducing the time that you are in pain.

Remember shoulder support can be an important part of recovering from shoulder pain or injury, but get professional advice to make sure you get the shoulder support that fits your individual needs.

Shoulder exercise and rehabilitation

I have created a complete shoulder relief program to help you recover from shoulder pain and injury.

Generally exercising your shoulder will help you relieve shoulder pain and help rehabilitate your shoulder, but always check with your doctor before performing any exercise. Never repeat an exercise if you feel that it aggravates your pain. 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

Exercises For Shoulder Pain


How to choose the Right Shoulder Brace

Choosing the Right Shoulder Brace for your Shoulder Injury

Shoulder Brace

Shoulder Brace

Choosing the best suited shoulder brace for specific type of injury may not be an easy task.

Though there are lots of braces for general purpose, most often than not, these braces are not enough to ease the pain and improve the condition of the hurting shoulder.

And if used long-term, chances are the unsuited brace may even aggravate the condition, which may cause more serious problem for the shoulders.

This article is all about the selection process in choosing a shoulder brace. Read on and find out how you can get the best brace for your shoulder condition.

There are many types of shoulder brace available in the market, there are shoulder supports for better posture, surgical braces for rehabilitation, shoulder immobilizer for serious shoulder injuries, compression brace for sports and sling brace for minor injuries.

Each type has its particular function, which obviously affects the materials used for the construction of the brace.

Choosing a shoulder brace by Support level

Support rating schemes are used to rate the support level of a particular type of brace. Usually, braces are labeled as “basic, moderate and high.”

Basic Support Shoulder Brace

This type of support brace is usually made up of smaller and stretchable fabric or light neoprene.

This is good for people looking for minor support for their shoulder during normal day of work or even during sleep, as it’s fairly comfortable to wear. I

f you’re looking for this kind of brace and wear it for long periods of time, then your best bet is to wear something with a strap, as this will help hold the brace in place.

Also, consider the shape of the brace, where do you want it to cut across?

There is a basic shoulder with a narrow strap and cuts right across the chest, and there are types with multiple and even wider straps.

This type however, is uncomfortable to wear, especially for women. And if the brace is made up of neoprene, it can cause sweating, and can be very uneasy to put on. [easyazon-block asin=”B002DPBH1G” align=”none”]

Moderate Support Shoulder Brace

This type shoulder brace support is made up of thicker neoprene, and it covers more shoulder area than the basic type. The fabric is a more comfortable version though, and it usually includes more than one strap to lock in and secure its place in the shoulders.

McDavid 462R Universal Shoulder Support

One of the most popular choices for this type of shoulder brace in Amazon is the [easyazon-link asin=”B000Y8IB3G”]McDavid 462R Universal Shoulder Support[/easyazon-link].

This brace retains therapeutic body heat though its thermal neoprene, which definitely helps promotes healing for the injured shoulder.

This support works best for athletes and active day, as it allows shoulder movement and better support at the same time.

However, if you intend to use a brace for a long period of time, then you might settle for the Basic support with stretchable fabric style. [easyazon-block asin=”B000Y8IB3G” align=”none”]

High Support Shoulder Brace

This type of support level is usually used to completely immobilized the injured shoulder joint or for post-operative recovery.

High support shoulder brace is not usually used for any sports or strenuous activity as it simply doesn’t allow its wearer to move the covered shoulder.

This type of brace may also be made up of tougher materials such as carbon fiber or metal to prevent its wearer in moving the affected shoulder.

Mueller Shoulder Brace

The popular choice for this type of support brace in Amazon is the [easyazon-link asin=”B001IF5X1M”]Mueller Shoulder Brace[/easyazon-link].

This brace is perfect for dislocation injuries and shoulder rehabilitation where total arm rehab is needed. T

his brace includes a 6” wide elastic shoulder strap anchored to a 10” wide band that wraps all over the chest and has a Velcro closure. This creates a backward pressure and a downward pull on the shoulder, helping to reduce subluxation of the joint.

Remember to chose left or right shoulder version depending upon which shoulder is injured. [easyazon-block asin=”B001IF5X1M” align=”none”]

Choosing Shoulder Brace by injury type

Posture related shoulder injuries

For Posture related injury or clavicle problems, then a posture shoulder brace is usually required.

The [easyazon-link asin=”B004CUKPLI”]OPPO Posture/Clavicle Brace[/easyazon-link]and [easyazon-link asin=”B0007D34KI”]Saunders Posture Support[/easyazon-link] are two of the most popular choice for this type of shoulder support. Both provide good support down from the lower back, to spine and shoulders while allowing its wearer for a freer and comfortable movement. [easyazon-block asin=”B0007D34KI” align=”none”] [easyazon-block asin=”B004CUKPLI” align=”none”]

Shoulder Joint injuries

For Joint injuries, then shoulder braces that holds the joint in place can make a lot of difference, as it provide better support in the soft tissue through compression. T

he type of support needed of course depends on the severity of the injury. For minor problems, braces with basic level support are usually enough.

Frozen shoulder and shoulder arthritis

For arthritis problems and frozen shoulder conditions, a [easyazon-link asin=”B00132UPUY”]shoulder brace with thermal wrap[/easyazon-link] can help alleviate the condition by providing heat therapy in the affected area.

These braces though provide heat therapy, and not support. [easyazon-block asin=”B00132UPUY” align=”none”]

Consider these tips in choosing a shoulder brace for your shoulder condition and wear the one best suited to address your shoulder injury.

If in any doubt, always seek proper medical advice from your doctor before using a shoulder brace.

Shoulder Exercise and Shoulder Pain Relief

Exercise is an important part of shoulder treatment. My shoulder program contains full details to help 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<—

Always check with your doctor first, but generally exercising your shoulder regularly will help you get relief from shoulder pain. Never repeat an exercise if you feel that it aggravates your pain. Stop the exercise immediately if it hurts.

Kind Regards,
Tim Allardyce


Exercises For Shoulder Pain


Stiff Neck and Shoulder Pain

Have You Started 2012 With Stiff Neck and Shoulder Pain?

If so this is just what you need. To help you get 2012 off to a great start

I have made a series of special short videos that show you how to relieve your shoulder pain.

–>Shoulder Pain Relief Video

These videos are full of sensible, practical advice on how to quickly and easily ease your neck and shoulder pain and increase your mobility.

Get started in 2012 using these 3 simple exercises to start your pain relief.
–>Watch Your Shoulder Pain Video Now

If you’ve been putting off doing something about your shoulder, now is your chance to do something about it.

Best of all – these special videos show you step-by-step how to help relieve and rehabilitate your shoulder without the cost and inconvenience of visits the doctor or therapist.

The neck and Shoulder Pain videos are……

  • Simple to follow
  • Exercises you can do at home
  • Things you can do immediately
  • Quick and easy

Look out for more new videos and tips in the next few days.
–>Shoulder Pain Relief Videos

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

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

Wishing you Health and Happiness in 2012.

Kind Regards,
Tim Allardyce DO MCSP SRP

Exercises For Shoulder Pain