1️⃣Rest and Modify Activity Accordingly

Although it may seem obvious, it’s important to rest if you feel shoulder pain. Overworking the shoulder joint, especially after an injury or flare-up, can worsen symptoms. However, complete immobility is not recommended. Dr. Eric Berkman suggests modifying activities that trigger pain or discomfort rather than avoiding the movement completely. For example, if lifting your arm causes pain, try avoiding overhead movements or activities like swimming or playing tennis for a while. Instead, focus on lighter activities that don’t strain the shoulder, and in case of inflammation, allow it to settle beforehand. Applying ice for 15 to 20 minutes a few times a day can help reduce swelling.

2️⃣ Strengthening and Stretching Exercises Are the Way to Go

If your shoulder pain is chronic or linked to weakness or poor posture, exercise becomes one of the most important aspects of your path to healthy shoulders. Strengthening the muscles around the shoulder joint can reduce strain and prevent further injuries. Focus on exercises that strengthen the rotator cuff muscles, as these are key to stabilizing the shoulders.

Simple exercises like external rotations, scapular squeezes, and band pull-apart can be incredibly beneficial. Stretching is just as important as it helps improve flexibility and range of motion. Gently stretch your shoulder muscles- especially the chest, upper back, and rotator cuff— while being mindful not to push past a comfortable range of motion.

If you’re unsure where to start or how to perform these exercises safely, Dr. Berkman recommends consulting a physical therapist who can guide you through a tailored program. 

3️⃣Pay Attention to Your Posture and Office Ergonomics 

Did you know that poor posture can contribute to shoulder pain? Slouching, hunching forward, or holding your shoulders in an improper position for long periods of time can lead to muscle imbalances and discomfort. If you spend a lot of time at a desk or working on a computer, make sure your workstation is ergonomically optimized to minimize strain.

Make adjustments to your chair, monitor height and keyboard position. Sit up straight, keep your shoulders relaxed but aligned, and avoid craning your neck or rounding your back. These small changes can significantly improve your shoulder health over time. Dr. Berkman also recommends taking frequent breaks to stretch and walk around– this simple habit can help you avoid prolonged strain on the shoulders.

4️⃣ Consider Non-surgical Treatments at Eric F. Berkman MD Orthopedic Surgeon

When shoulder pain is persistent, non-surgical treatments like physical therapy, corticosteroid injections, or other minimally invasive options can offer significant relief. Corticosteroid injections, for example, can reduce inflammation and provide temporary relief from severe pain, allowing you to engage in physical therapy more effectively.

Welcome Healthy Shoulders Into Your Life!

Shoulder pain is common, but that doesn’t mean that you have to endure it. By following these simple yet effective tips, you can significantly reduce your pain and improve your shoulder’s mobility and function. Remember to always seek professional advice if your pain persists, worsens, or affects your daily activities. If you’re looking for an orthopedic surgeon in Bellaire, Texas, the team at Eric F. Berkman Orthopedic Surgeon is at your service! 

If you have any questions or concerns, schedule an appointment with Eric Berkman, MD through this link.