Shoulder Pain

7 ways you can take better care of your sore shoulder

One of the most common problems treated by physiotherapists is shoulder pain. Because we use our arms a lot during daily activity, the shoulders are susceptible to injury and wear and tear. However, there are some measures you can adopt to take better care of your shoulders; in order to prevent injury or help overcome an existing problem.

Overhead activity

Repeated or sustained overhead activity places a lot of strain on the shoulder. Reducing the frequency or time spent with your arms working overhead will reduce strain.

Repeated activity

Continually using your shoulder performing a particular action places strain on the shoulder. You should minimise repeated activity that involved the shoulder; or at least have regular recovery breaks. Some of the common activities that you need to beware of include:

  • Hammering
  • Sawing
  • Lifting
  • Overhead serving in tennis
  • Bowling in cricket
  • Painting
  • Polishing the car


Lifting heavy objects can injure the shoulder. Try to minimise lifting by using lifting devices or asking for help.

Muscle imbalance

Many shoulder problems arise because of muscle imbalance in the shoulder. This leads to abnormal shoulder function that makes the shoulder more susceptible to strain. Core stability and specific shoulder strengthening exercises can address this.


Sleeping with your shoulder supported can take the strain off a painful shoulder. Learning how to use pillows etc. to keep your shoulder in a good position will help a painful shoulder and give you a good night's sleep.


Tightness in the shoulder makes the shoulder function poorly. Learning appropriate stretching is important.


If you have a shoulder problem, have assessment and treatment early on. The longer you take to start rehabilitation, the longer it will take to get better. Speak to your physiotherapist.