Shoulder pain is one of the most common musculoskeletal complaints, affecting athletes, desk workers, and fitness enthusiasts alike. Unlike the hips, which rely on a stable bony structure, the shoulders depend on muscles, tendons, and ligaments for support. This makes them one of the least stable joints in the body and highly susceptible to injury. Whether it’s from repetitive strain, poor posture, or muscle imbalances, shoulder pain can significantly impact daily activities.
At Unity Chiropractic Wellness, our chiropractors in New York City—conveniently located near Grand Central Terminal in Midtown East—specialize in treating shoulder pain by addressing both mobility and stability issues. If you’ve been searching for solutions to persistent shoulder pain, you’re not alone. Many people wonder, Why does my shoulder hurt even when I’m not working out? Let’s explore the root causes of shoulder pain and how to effectively treat and prevent it.
Common Causes of Shoulder Pain
The shoulder is a highly mobile joint, but that mobility comes at the cost of stability. When stability is compromised, pain and dysfunction follow. The most common causes of shoulder pain include:
1. Shoulder Impingement
Shoulder impingement occurs when soft tissues, such as the supraspinatus tendon, get pinched between bony structures. This is common in swimmers, weightlifters, and individuals who frequently reach overhead. Symptoms include pain when lifting the arm, reduced range of motion, and discomfort while sleeping on the affected shoulder. If left unaddressed, impingement can lead to chronic inflammation and even rotator cuff tears.
2. Rotator Cuff Weakness or Injury
The rotator cuff is a group of four muscles—supraspinatus, infraspinatus, teres minor, and subscapularis—that stabilize the shoulder joint. Weakness or imbalances in these muscles can lead to instability, pain, and a greater risk of injury. Individuals with rotator cuff issues often experience pain with overhead activities, difficulty lifting objects, and a dull ache at rest.
3. Poor Shoulder Posture
Slouching and forward head posture lead to rounded shoulders, which shortens the chest muscles and weakens the upper back. This imbalance increases the risk of impingement and reduces the shoulder’s ability to move freely. Poor posture is especially problematic for those who sit at a desk all day or frequently use their phones.
4. Latissimus Dorsi Tightness
The latissimus dorsi (lats) are large muscles that run from the lower back to the arms. When tight, they limit shoulder mobility, making it difficult to reach overhead without compensating with the lower back. This restriction can lead to overuse injuries and impingement.
5. Thoracic Spine Stiffness
A stiff upper back (thoracic spine) can prevent the scapula (shoulder blade) from moving properly, increasing stress on the shoulder joint. Individuals with limited thoracic mobility often experience pain during pressing or overhead movements.
How to Address Shoulder Pain Effectively
To resolve shoulder pain and prevent future issues, a comprehensive approach is needed. This involves improving mobility, strengthening key stabilizing muscles, and reinforcing proper movement patterns.
1. Improve Lat Mobility
Because the lats are responsible for internal rotation and are often tight from prolonged sitting and improper training, stretching them can immediately improve overhead mobility.
Try this:
Anchored Lat Stretch – Kneel in front of a bench, place your elbows on it, and sink your chest down while keeping your back flat. Hold for 30 seconds.
2. Strengthen the Rotator Cuff
A weak rotator cuff allows the humerus (upper arm bone) to move excessively, leading to instability and pain.
Key exercises:
• Banded W – Hold a resistance band with your elbows at 90 degrees and rotate your arms outward, keeping your elbows tucked in.
• Band High Pull Apart with External Rotation – Pull a resistance band apart while externally rotating the shoulders to strengthen the infraspinatus and teres minor.
3. Improve Thoracic Mobility
Limited upper back mobility can force the shoulders into compensatory positions, increasing the risk of impingement.
Try this:
Thoracic Extension on a Foam Roller – Lie on your back with a foam roller positioned under your upper back. Extend backward over the roller while keeping your core engaged.
4. Activate the Serratus Anterior for Scapular Control
The serratus anterior is a crucial muscle for scapular stability, which in turn protects the shoulder joint.
Try this:
Band Push-up Plus – Perform a push-up, but at the top, actively push your shoulder blades forward to engage the serratus anterior.
5. Reinforce Good Shoulder Positioning
If your shoulders naturally roll forward, you need to retrain the muscles to stay in a healthier alignment.
Key exercises:
• Scapular Pull-up – Hang from a pull-up bar and engage your shoulder blades without bending your elbows.
• Band Face Pulls – Use a resistance band or cable machine to pull toward your face while keeping your elbows high.
When to See a Chiropractor for Shoulder Pain
If you’ve been dealing with chronic shoulder pain that doesn’t improve with stretching and strengthening, it may be time to seek professional help. At Unity Chiropractic Wellness, our NYC chiropractors, conveniently located near Grand Central Terminal in Midtown East, specialize in identifying the root cause of shoulder dysfunction. Chiropractic adjustments, soft tissue therapy, and corrective exercises can all help restore proper function and relieve pain.
Common Questions About Shoulder Pain
You may be wondering, How do I know if my shoulder pain is serious? If you experience persistent pain, weakness, or loss of motion, it’s best to get evaluated. Ignoring shoulder issues can lead to long-term damage.
Final Thoughts
Shoulder pain is often a sign of underlying movement dysfunction. By addressing mobility restrictions, strengthening stabilizing muscles, and improving posture, you can restore pain-free function and prevent future injuries. If you need expert guidance, our chiropractors at Unity Chiropractic Wellness in Manhattan are here to help. Book an appointment today and start your journey toward stronger, healthier shoulders.