Category: Shoulder Pain

Why Does My Shoulder Hurt After Sleeping on Side?
Few things are more frustrating than waking up in pain when you should feel refreshed and ready to tackle the day. Whether it’s a tweaked neck muscle, sore feet, or pain in your shoulder, morning discomfort can set a negative tone for your entire day.

Even if it’s the first time it’s happened to you, shoulder pain isn’t uncommon for side sleepers to experience. You’re part of the club, and we’re here to help you find a way to treat and prevent this issue from happening again.

Does side sleeping cause shoulder pain?

Side sleeping doesn’t always cause shoulder pain, but it may not be the best sleeping position for everyone. The relationship between your sleeping position and shoulder pain depends on your anatomy, existing conditions, and sleep setup.

If you’ve always experienced shoulder issues, sleeping on your side may simply aggravate an underlying problem. Some people’s shoulder structure makes them more susceptible to pain when pressure is applied for extended periods. Additionally, previous injuries or conditions like arthritis can make side sleeping more problematic.

Your mattress and pillow quality play crucial roles in whether side sleeping becomes painful. A mattress that’s too soft may not provide adequate support, causing your shoulder to sink too deeply and creating awkward, painful angles with your neck and chest.

Conversely, a mattress that’s too firm can create pressure points that restrict blood flow and may cause inflammation. When this keeps happening night after night, you might be at risk of developing something like shoulder bursitis.

Finally, in addition to all the effects your sleeping can have on your shoulder, continuing to sleep with shoulder pain is a risk in itself. There’s a domino effect of poor sleep posture that can travel throughout your body. When your shoulder hurts, you’ll sleep differently to avoid the pain, which might cause your spine to compensate, potentially leading to back pain and stiffness that you’ll notice happening more often.

How to treat shoulder pain from sleeping

Despite how hazardous we’ve made side sleeping seem, there are several things you can do to prevent chronic pain from building up as a result of your sleeping situation.

Change sleep position

Perhaps the most straightforward solution is to just stop sleeping on your side. However, this isn’t usually something that happens quickly, and some folks may find the hassle of re-training their bodies to sleep on their back or other side just as painful as the shoulder pain that started all this.

Better support from pillows/mattress

Upgrading or being more intentional with your sleep setup is often the most accessible way to eliminate shoulder pain side sleeper problems. Everyone’s preferences and needs are different, but there are a few rules of thumb to guide you:
- Your mattress should provide enough support to keep your spine aligned while offering enough give to accommodate your shoulder’s natural curve. Memory foam and hybrid mattresses often work well for side sleepers because they contour to your body while providing adequate support. Look for mattresses specifically designed for side sleepers, as these typically offer zoned support that’s firmer around your hips and softer around your shoulders.
- Your pillow choice is equally important. Side sleepers typically need a thicker pillow to fill the space between their shoulder and neck. Consider a contoured pillow designed specifically for side sleeping, or try placing a small pillow between your knees to maintain better spinal alignment.
- Last but not least, some side sleepers find relief by hugging a body pillow, which can help keep your body perpendicular to the bed, rather than slumping forward onto your stomach, which can pin your resting shoulder even deeper under your pillow and further strain neck and back muscles.
Reduce muscle tension

Sometimes our bodies carry tension while we sleep, especially when dealing with unresolved stress or anxiety. This unconscious muscle tension can contribute to shoulder pain and may also cause jaw pain and headaches when you wake up.

Creating a relaxing routine that you do before bedtime may help reduce this tension. Consider gentle stretching, meditation, or deep breathing exercises before bed. Progressive muscle relaxation, where you systematically tense and release different muscle groups, can also help your body learn to let go of unnecessary tension as you wind down for the night.

Exercise and stretch regularly

Stiffness can build up in muscles that aren’t used or stretched regularly. This is particularly common for people who spend long hours at desks or lead generally sedentary lives.

Regular shoulder and neck stretches can improve flexibility and reduce the likelihood of waking up with pain. Simple exercises like shoulder rolls, neck stretches, and gentle arm circles can be particularly beneficial when done both in the morning and before bed.

To get the most from stretching, it needs to be done consistently, which is why having it as part of your bedtime routine can be so beneficial.

Strengthening exercises for your shoulder and upper back muscles can also help support proper alignment during sleep. But the best way to know which shoulder exercises might be right for you is to see a Physical Therapist for an evaluation.

Professional treatment options

While self-care strategies work for many people, persistent shoulder pain from sleeping on side may require professional attention. If your pain continues despite making adjustments to your sleep setup and routine, it’s time to consider targeted treatment.

At Therapydia, you can expect to have a one-on-one conversation and evaluation about your concerns before we agree on a treatment plan that will help you wake up feeling more refreshed. Although everyone’s needs will be different, in general, physical therapy for musculoskeletal pain in the shoulder involves:
- Manual therapy techniques
- Targeted stretching and strengthening exercises
- Biomechanical evaluation
- Ergonomic/sleep postural assessment
Targeted treatments for shoulder pain at Therapydia

With a few simple tweaks to your pillow, sleep position, or even your bedtime routine, you might find the relief for unexpected shoulder pain that arises in the morning. But if not, your body may be struggling against an injury or condition that requires more professional support.

At Therapydia, our experienced physical therapists specialize in treating musculoskeletal pain no matter how it’s being caused. Start a conversation today to find out how we can help you wake up feeling ready to take on each day by calling a Therapydia clinic near you or by requesting an appointment online today.
August 12, 2025
How to Treat Shoulder Pain When Lifting Your Arm
When your shoulder hurts, it can mean several different things. It might hurt when you try to lift a heavy load, or when you lift it above a certain height without any weight in your hand.

Regardless of your symptoms, physical therapy techniques are well-suited to help you find relief, both in the short term and in the future.

Understanding types of shoulder pain

The first step to treating shoulder pain effectively is understanding what may be causing it. Different symptoms can point to different issues, and a medical professional will benefit from you being more specific with what you’re feeling.

Everyone’s body and health history is different, but in general, the following symptoms may direct you to a certain type of shoulder injury or condition.

1. Symptoms of rotator cuff injury

Does your pain get worse when lifting your arm to the front or side? Does it feel especially intense at night? If these symptoms are accurate and you also notice weakness or trouble maintaining movement, you may have a rotator cuff injury.

Mild to moderate rotator cuff injuries are treatable with physical therapy and usually occur after repetitive lifting, aggressive swinging of the affected arm, or extended periods spent with the arm in a raised position.

2. Symptoms of shoulder impingement

If your shoulder pain is sharp or burning, especially when moving or lifting your arm, it might be shoulder impingement. This happens when the tendons in your shoulder get pinched due to inflammation or repetitive use, creating discomfort when trying to move.

3. Symptoms of frozen shoulder

Also called adhesive capsulitis, frozen shoulder tends to limit movement while creating a dull, aching pain. It can develop after prolonged immobility, such as surgery recovery, or as a result of chronic untreated inflammation.

Treating shoulder pain when you can’t lift your arm

There are several treatment strategies you can try if your pain is mild that may help reduce your symptoms and might be recommended as part of your personalized physical therapy plan. Use caution with self-treatment as some movements or remedies may make the problem worse rather than better, depending on the actual underlying cause.

At-home treatment steps
- Use ice and ibuprofen if your pain arises after exercising. Consider changing activities, reducing the intensity, or working with a physical therapist to learn injury prevention techniques.
- Learn exercises to stretch and strengthen your rotator cuff tendons and shoulder muscles. A health care provider or physical therapist can recommend appropriate exercises.
- If you are recovering from tendinitis, continue to do gentle range-of-motion exercises to avoid frozen shoulder.
- Practice good posture to keep your shoulder muscles and tendons in a neutral position.
Professional options

Physical therapy is often recommended as the first step before seeking more invasive procedures like rotator cuff surgery. In many cases, a physical therapist can help by:
- Alleviating pain through targeted stretching, strengthening, and manual therapy.
- Restoring mobility, so you can lift and move your arm without restrictions.
- Preventing future injuries by improving posture, muscle balance, and shoulder mechanics.
Physical therapists use non-invasive techniques to enable healing, such as soft tissue massages, therapeutic exercises, and heat or ultrasound therapy. Depending on the severity of your condition, a physical therapy plan may resolve your pain entirely without the need for surgery.

Start healing shoulder pain today at Carolina Strong

Shoulder pain doesn’t have to be a permanent part of your life. With the right combination of at-home care and professional treatment, you can get back to lifting your arm freely and living with less pain.

At Carolina Strong Physical Therapy, we specialize in treating shoulder pain for people of all ages and lifestyles through personalized care plans tailored to your specific needs. Start the conversation with our team by calling one of our North Carolina clinics or by requesting your first appointment online today.
July 9, 2025
How to Get Rid of a Pinched Nerve in Your Shoulder
A pinched nerve in your shoulder can be more than just an inconvenient ache. It can stop you mid-task, disrupt your daily routine, and make you feel frustrated when even simple movements spark sharp, radiating pain. Whether it’s making it harder to type on your computer, lift objects, or enjoy your favorite activities, finding relief becomes an immediate priority.

Fortunately, you don’t have to just wait and hope the pain goes away on its own. With the right knowledge and guidance, you can start taking steps to help alleviate discomfort and regain mobility.

Pinched shoulder nerve symptoms

Making sure the pain you’re feeling is due a pinched nerve in the shoulder is the first step toward finding effective treatment. The symptoms can range from mild discomfort to severe pain that limits your activities. Here’s what to look out for:

Common symptoms of a pinched shoulder nerve
- Sharp, shooting pain: This is the hallmark symptom of a pinched nerve, often radiating from the shoulder to the arm or neck.
- Tingling or “pins and needles”: A prickly sensation in the affected area, which can extend down into the hand or fingers.
- Muscle weakness: You may notice reduced grip strength or difficulty lifting objects.
- Numbness: A “dead arm” feeling can occur in parts of the shoulder, arm, or hand.
- Reduced range of motion: Turning your head or moving your arm may feel restricted or painful.
How to tell the difference between nerve pain and other shoulder problems

A pinched nerve in the shoulder can sometimes be confused with general shoulder injuries, arthritis, or other chronic conditions. Here’s how it differs:
- Unlike muscle injuries, nerve pain often feels sharp and radiates along specific pathways, such as from the nerve root in the neck to the shoulder and down the arm.
- While arthritis produces stiffness and joint tenderness, a pinched shoulder nerve tends to cause a more localized stinging or burning sensation.
- Chronic shoulder pain conditions typically worsen with time, whereas a pinched nerve may fluctuate depending on activity and posture.
If you’re uncertain whether nerve pain is the cause, consulting a healthcare professional like a physical therapist can help you pinpoint the source of your discomfort and rule out other concerns.

What causes a nerve to be pinched?

Understanding what causes a pinched shoulder nerve can guide you in preventing similar issues in the future. A “pinched nerve,” also referred to as a “trapped nerve,” occurs when surrounding tissues (like bones, muscles, or cartilage) place pressure on a nerve. Here are the common culprits:
- Poor posture: Slouching or hunching over a computer for long periods can strain the neck and shoulder muscles, compressing nearby nerves.
- Repetitive motions: Activities that involve overusing shoulder muscles (like lifting weights, painting, or even carrying heavy bags) can lead to nerve compression.
- Herniated disc: A disc in your spine may protrude and press on a nerve that travels to the shoulder (radiculopathy).
- Trauma or injury: Accidents, falls, or sports injuries can cause swelling or shifting of tissues that pinch a nerve.
- Arthritis: Bone spurs or joint swelling from arthritis can narrow the space through which nerves pass, leading to a trapped nerve.
Pinched nerves can happen to anyone, but lifestyle factors and occupations that rely on repetitive shoulder movements particularly increase the risk.

How to treat a pinched nerve in shoulder

The good news? A pinched nerve in the shoulder is rarely permanent. With the right treatment, most people find relief in a matter of weeks.

At-home treatments
- Rest and immobilization: Take a break from activities that worsen the pain. Using a shoulder brace may help limit pain-inducing movements, giving the nerve time to recover.
- Ice and heat therapy: Apply ice to reduce inflammation during the first 48 hours, then switch to a heating pad to help relax the muscles.
- Gentle stretching: Slow, pain-free stretches designed to target your shoulder and neck can alleviate tension on the nerve. Some stretches may make the issue worse, which is why it’s important to see a physical therapist before trying exercises or stretches on your own.
- Over-the-counter pain relief: Nonsteroidal anti-inflammatory drugs (NSAIDs), like ibuprofen, can help reduce inflammation and discomfort.
Pros: Affordable, accessible, and convenient.

Cons: May only provide temporary relief, and symptoms could persist or return when you stop using your chosen remedy.

Physical therapy

Physical therapy is one of the most effective ways to treat a pinched nerve in the shoulder. A licensed therapist can guide you through:
- Strengthening exercises that target supportive muscles.
- Posture correction to minimize nerve compression.
- Manual therapy techniques to relieve tension and increase mobility.
Pros: Provides the best chance at effective, long-term relief, strengthens the treatment area, and targets the root cause.

Cons: Requires time commitment and regular sessions.

Lifestyle adjustments
- Avoid activities that put a strain on your shoulder, such as heavy lifting or repetitive overhead movements.
- Ergonomic changes, like an improved workstation setup or adjusting sleeping positions, can help reduce stress on the shoulder and prevent future flare-ups.
Pros: Helps prevent recurrence of the issue.

Cons: May require permanent changes to certain routines.

If at-home treatments and lifestyle adjustments don’t offer sufficient relief, seeking professional help, such as physical therapy, is strongly recommended.

Finding pinched nerve relief through physical therapy

For many, the fastest and most effective way to treat a pinched shoulder nerve is through physical therapy. At Continuum Wellness in Apache Junction, AZ, our physical therapists specialize in diagnosing and treating nerve-related pain. We create personalized treatment plans designed just for you, helping you regain movement and reduce discomfort without invasive procedures.

Learn more about how we can help by calling our clinic or by requesting an appointment online today.
June 19, 2025
What’s Causing a Burning Pain in My Shoulder?
Shoulder pain can throw a wrench into your daily routine, making simple tasks like cooking dinner or typing on a keyboard feel like an exhausting battle. For active individuals, this kind of discomfort can also stall your exercise routine, disrupt hobbies like gardening or painting, and even hinder your social life.

Finding an effective solution to burning shoulder pain can mean the difference between getting through your everyday life and actually enjoying it. So let’s discover what might cause burning sensations in the shoulder and your options for treating it.

Types of shoulder pain

Pain is your body’s way of telling you something might be wrong. And while it may seem like a primitive way to get your attention, the pain signal is often highly specific to the cause of the injury or condition, which will guide the best course of action to treat it. For pain coming from the shoulder, the type of pain can be a starting point for the underlying cause:
- Sharp and/or shooting pain: Often tied to injuries like rotator cuff tears or bone fractures, especially if the pain intensifies with specific movements or postures.
- Burning sensation: Usually points to issues like inflammation, nerve irritation, infection, or a chronic condition affecting the joint or surrounding tissues.
Understanding these signals is critical to finding the most effective treatment plan. With that in mind, let’s focus on burning shoulder pain and what it might indicate.

Causes of burning pain in the shoulder

There are several possible reasons for the burning sensation in your shoulder. Although the best way to diagnose your pain would be to see a medical professional, you can understand more about how to take care of your shoulder at home by understanding some of the most common causes.

Arthritis (rheumatoid or osteoarthritis)

Arthritis is a leading cause of shoulder pain, including burning discomfort. It occurs when the joint’s cartilage wears away over time (in the case of osteoarthritis) or when the immune system attacks the joint lining (in rheumatoid arthritis).

A burning sensation often accompanies the swelling, stiffness, and reduced range of motion caused by arthritis. This chronic condition can worsen over time without the right treatment.

Bursitis

The shoulder joint contains small, fluid-filled sacs called bursae that cushion the joint and reduce friction between bones and tendons. Overuse or repetitive motion can cause these bursae to become inflamed, resulting in bursitis. This inflammation can lead to burning pain, especially when moving the shoulder in specific ways.

Infection

Though rare, infections in the shoulder joint or surrounding tissues can also lead to a burning sensation. Known as septic arthritis, these infections typically cause significant pain, redness, and sometimes fever. It’s essential to seek immediate medical care in these cases.

Tendonitis

Tendonitis occurs when the tendons in the shoulder, which connect muscles to bones, become inflamed. This condition often develops due to repetitive strain or overuse, common in athletes and individuals who perform frequent, raised-arm activities like painting or throwing. The burning sensation typically accompanies tenderness and swelling in the affected area.

Nerve damage or irritation

Burning pain in the shoulder can often point to nerve-related issues like brachial neuritis (inflammation of the brachial plexus nerves), cervical radiculopathy (pinched nerves in the neck), or even peripheral nerve injuries. These conditions may cause radiating pain, muscle weakness, or tingling sensations along with the burning discomfort.

Treating burning shoulder pain

As mentioned earlier, the best course of treatment will be dependent on what’s causing your shoulder pain. In some cases, rest, ice, and reducing activity can be enough to help you return to your normal activities.

In other cases, the condition may be better treated with a with the help of a medical expert who can tailor a treatment plan to prevent the issue from getting worse while also avoiding the need for more invasive treatment options.

Physical therapy can be one of the most effective ways to alleviate burning shoulder pain. A structured therapy plan might include:
- Stretching exercises: Improve flexibility and reduce tension in the shoulder joint.
- Strengthening exercises: Build muscle support around the joint to improve stability and reduce strain.
- Targeted therapy: Address the root cause, such as improving posture to relieve nerve compression or inflammation.
Physical therapy for burning shoulder pain in Kansas City

Burning shoulder pain can feel like a low-grade issue you just have to live with, but that’s not the case. With conservative yet effective treatment methods like manual therapy, strength training, and body mechanic training, you can find new ways to move and live your life with less pain.

Curious how physical therapy might be the right path forward for your pain? Our team will be happy to meet you when you call one of our nearby clinics or request an appointment online today.
June 13, 2025
Do I Have a Shoulder AC Joint Sprain?
Shoulder pain can be incredibly frustrating, particularly when it disrupts your daily routine or favorite activities. From athletes on the field to active individuals at the gym or even those involved in an accidental fall, shoulder injuries are common and often unavoidable.

One type of shoulder issue that can be difficult to understand and self-diagnose is an AC joint sprain, an injury affecting the acromioclavicular joint where your collarbone meets the highest point of your shoulder blade.

Causes of shoulder pain

The shoulder is a complex joint with a wide range of motion, which makes it one of the most injury-prone areas in the body. From chronic conditions like arthritis to injuries and accidents that damage the soft tissues surrounding the shoulder joints, there are a huge number of potential causes for the shoulder pain you’re experiencing, such as:
- Rotator cuff injuries
- Shoulder impingement
- Tendonitis or bursitis
- Dislocations or fractures
- General overuse or lifting injuries
While each of these conditions may present similar symptoms, the recommended treatments vary. Understanding the specific issue, like an AC joint sprain, is crucial to pursuing the right kind of care.

If you’ve found your way to the acromioclavicular joint in your research on what your pain might be, you probably already know AC joint injuries are particularly common for athletes involved in contact sports like football, rugby, or hockey. That said, anyone could sustain an AC joint injury through a fall, a sharp blow to the shoulder, or even an awkward landing during recreational activities.

Symptoms of AC joint sprain

If you notice the following symptoms, you may want to bring up the possibility of an AC joint injury with your healthcare professional or physical therapist:
- Pain at the top or back of the shoulder – Pain is often localized near the acromioclavicular joint, particularly when touching the area, lifting the arm, or carrying heavy objects.
- Visible changes in shoulder shape or collarbone position – You might see a bump or noticeable displacement near the collarbone. Sometimes called a “step deformity,” this occurs when AC joint ligaments are significantly stretched or torn.
- Weakness in shoulder movement, especially overhead activities – Tasks like reaching for an item on a high shelf or tossing a ball may feel uncomfortable or difficult.
- Swelling and bruising around the shoulder area – These are typically visible shortly after the injury and can persist as inflammation develops.
- Reduced range of motion – Movement may feel restricted or result in sharp pain, particularly when swinging the arm or lifting it above chest height.
If you’re noticing one or more of these symptoms, there’s a chance you could have an AC joint sprain. Seeking professional medical advice is key for a definitive diagnosis and proper treatment plan.

Treatment options for shoulder pain and AC joint

The right treatment plan depends heavily on the severity of the injury. AC joint sprains range from mild to severe and are classified into three Types based on the extent of ligament damage and joint displacement.

Treatments to help with AC joint pain tend to include methods of pain relief, reducing inflammation, and restoring functionality. Here’s an overview of what you can expect:

Conservative treatment option

For most mild-to-moderate AC joint sprains, non-surgical methods are highly effective and may even be done primarily at home:
- Rest and icing (RICE method)
- Over-the-counter pain relief
- Shoulder immobilization – with occasional mobility exercises
Physical therapy

Rehabilitation through physical therapy is crucial for the best results from both conservative treatment and post-surgical recovery. A licensed physical therapist can design a personalized program that may include:
- Strengthening exercises for the shoulder and surrounding muscles.
- Stretching routines to improve flexibility and prevent future injuries.
- Gradual reintroduction of activities to restore full shoulder functionality.
Consistent physical therapy not only supports healing but in moderate injuries often eliminates the need for more invasive treatments like surgery.

Physical therapy for AC joint sprain in Apache Junction

If an AC joint sprain is holding you back from your sport or daily life, professional care can make all the difference. At Continuum Wellness in Apache Junction, we specialize in helping patients recover from shoulder injuries like AC joint sprains.

Find out more about what’s causing your shoulder pain by calling our clinic or by requesting an appointment online today.
June 4, 2025
What Causes Pain Between Shoulder Blades?
Everyone knows how frustrating it is to have an itch between your shoulder blades that you just can’t reach, and dealing with pain in the middle of your back can be similar and even more annoying.

Fortunately, understanding your symptoms and locating the source of the pain can help you try treatments at home or communicate more clearly with a medical professional like a physical therapist to find targeted relief.

Even if relief from pain between your shoulder blades feels out of reach, with the right approach, you can find solutions that don’t involve major lifestyle changes or high medical expenses. Often, non-invasive options like physical therapy can make a significant difference in your experience of back pain quickly.

Pain from the shoulder blade

Pain between the shoulder blades can be a result of a localized condition or injury. Common symptoms include muscle tension, tenderness, or a dull ache that can make simple movements uncomfortable or downright impossible. Some individuals experience a sharp, stabbing sensation, while others might notice a burning or tingling feeling.

Shoulder blade pain can stem from acute injuries with a clear and sudden cause, or result from chronic conditions that have created pain in the muscles or ligaments in the shoulder and back, like:
- Poor posture: Slouching or hunching over—especially during long hours at a desk—can overwork the muscles surrounding the shoulder blades and create tension.
- Overuse or strain: Repetitive movements, such as lifting heavy objects or working out excessively, can irritate muscles or ligaments.
- Trauma or injury: A fall, accident, or sports injury might trigger acute pain in the shoulder blade area.
- Trigger points (muscle “knots”): These small areas of muscle tightness can radiate pain to the shoulder blades.
Sometimes, shoulder blade pain may even be referred from other areas in your body, such as the neck or chest. It’s always worth noting any additional symptoms and discussing them with a healthcare provider or physical therapist.

Pain from the upper back

Pain from the upper back can often feel as though it’s coming from the shoulder blades, but the causes and symptoms here can be quite different. The upper back includes the thoracic spine and surrounding muscles, which work together to support your posture and allow movement in your shoulders and arms.

Symptoms that might indicate a spinal source of central back pain include:
- Aching or stiffness across the upper back
- A feeling of tightness or pressure between shoulder blades
- Sharp or radiating pain that moves to the shoulders or ribs
- Limited mobility or difficulty turning your head or torso
Upper or mid back pain is sometimes connected to chronic spinal conditions. These include:
- Herniated discs or bulging discs in the spine, which can compress nearby nerves and cause pain.
- Arthritis in the spine, leading to inflammation and stiffness.
- Scoliosis or other structural issues affecting spinal alignment.
On the other hand, your pain may result from more superficial causes, such as back muscle strain or tension. These conditions are typically easier to manage and may respond well to non-medicated treatments like physical therapy.

Treatments for pain between the shoulder blades

Regardless of whether your pain originates in the shoulder blades or the upper back, a variety of treatments are available to provide relief. Many people find the best long-term success with holistic, non-medicated approaches that focus on improving strength, flexibility, and posture.

Physical therapy

Physical therapy for shoulder blade and upper back pain is one of the most effective and accessible options for most people who have mild to moderate pain. A trained physical therapist can assess your symptoms and create a tailored program to address any muscle imbalances, improve posture, and strengthen supporting muscles. Plus, it’s often a less expensive option compared to other medical treatments.

Stretching and strengthening exercises

Gentle stretches like certain yoga positions as well as physical therapy techniques can help release tension in your upper back and shoulder blades. Incorporate strengthening exercises like rows or planks can target the stabilizing muscles to provide better support for your thoracic spine.

Posture correction

Make modifications to your daily activities by focusing on improved posture. Take frequent breaks from prolonged computer use. Sit upright with your shoulders relaxed and pulled back. Use ergonomic furniture, like an adjustable chair with lumbar support if you work at a desk all day. Ask about more supportive ways to reach and bend if you have a job that requires lifting or manual labor.

Massage therapy

A professional therapeutic massage can release tight areas and improve circulation to reduce pain and stiffness in the shoulder blade muscles.

Heat and ice therapy

For acute pain, ice packs can reduce inflammation, while heat can alleviate muscle stiffness for chronic conditions.

Lifestyle modifications

Regular movement breaks during prolonged desk work, better movement mechanics during exercise or work, and avoiding repetitive strains can prevent pain from worsening.

Shoulder and back pain treatments in Grand Rapids

If you live in Grand Rapids and can’t get rid of that pain between your shoulder blades, Advent is here to help. Our practices throughout the city offer a cost-effective, patient-centered approach to managing discomfort while reducing the need for medications or invasive procedures.

To learn more about what might be causing your chronic or sudden pain between the shoulder blades, start a conversation with our team by calling the nearest Advent clinic or requesting an appointment online today.
May 27, 2025
How to Release a Pinched Nerve in Your Shoulder
Pinched nerves can occur throughout the body, most commonly in areas of repetitive motion like the wrists, spine, and shoulders. A pinched nerve in the wrist leads to carpal tunnel syndrome, and wherever the compression occurs, pain, numbness, and disruption to your life soon follows.

The good news? Many cases of nerve pinching, compression, and pressure, including in the shoulder, can be effectively managed and resolved with the right care and treatment.

How to know if shoulder pain is caused by a pinched nerve

Wondering if your shoulder pain might be due to a pinched nerve? Look out for these common symptoms of a pinched nerve in the neck and shoulder:
- Radiating pain: A sharp, shooting pain that travels from the shoulder and sometimes into the neck or down the arm.
- Tingling or numbness: A “pins and needles” sensation in your shoulder, arm, or fingers that comes and goes.
- Muscle weakness: Difficulty lifting or gripping objects because of weakened muscles associated with the compressed nerve.
- Burning sensation: A persistent, uncomfortable burning feeling in the shoulder or surrounding areas.
If these symptoms sound familiar, it’s possible you’re dealing with a pinched nerve rather than a muscle tear or other injury. However, the best way to diagnose this or any other kind of pain isn’t by reading about it online. We strongly recommend seeing a healthcare provider or physical therapist for an accurate diagnosis based on your specific symptoms.

Risk factors for pinched nerve in shoulder

Even though you can’t get a diagnosis online, a few risk factors may make it more likely that your shoulder pain is being caused by a pinched nerve:
- Bone spurs: Over time, bone spurs (small growths of excess bone tissue) can develop in certain areas, potentially compressing surrounding nerves.
- Repetitive shoulder use: Activities requiring repeated overhead movements, such as swimming, painting, or weightlifting, increase the likelihood of developing a pinched nerve in your shoulder.
- Poor posture: Hunching over your desk or neglecting ergonomics during your workday can strain the muscles and nerves in your shoulders and neck.
- Obesity: Extra weight can contribute to increased pressure on nerves throughout the body.
- Underlying health conditions: Conditions like arthritis, diabetes, or thyroid disease are correlated with an increased risk of nerve compression.
These risk factors don’t always result in a pinched nerve, but they can serve as a reminder to prioritize your shoulder health through movement, ergonomics, and preventive care so you decrease the likelihood that it happens.

How to release a pinched nerve

A pinched nerve occurs when surrounding tissues, like bones, cartilage, muscles, or tendons, apply too much pressure on a nerve. This pressure can disrupt the nerve’s normal function, resulting in the symptoms you’re experiencing.

Treating a pinched nerve effectively means getting rid of the source of the compression, which can have many causes and different treatments for each.

Inflammation, swelling, and bruising

Most people know if they’ve done something to hurt their shoulder recently, but sometimes nerve pain can come out of nowhere. If you see redness, swelling, or bruising around your shoulder, ice the area for 15-20 minutes at a time and avoid using your shoulder as much as possible. Some people go even further and put their arm in a sling to remind them to reduce movement until the area heals.

Infection or underlying conditions

Rheumatoid arthritis and other underlying conditions can worsen nerve pain in joints like the shoulders. Although ice or rest may help in the short-term, the best solution for this cause of shoulder nerve pain should be treating the underlying condition, whether you’ve gotten a diagnosis or not, by talking to a doctor and/or physical therapist.

Muscle tension

Active individuals may feel nerve compression in the shoulder when their muscle tissue is too tense. This can also happen as a result of stress; many people carry tension in their shoulders when they’re under stress. Sometimes, gentle, intentional movement can help relieve nerve pain caused by tension as it promotes blood flow, relaxes muscles, and improves flexibility. In addition, using heat packs or even taking a long hot shower can help relax tight shoulder and neck muscles that could be contributing to your pain.

No matter what the cause, most people benefit greatly from seeing a physical therapist who can give you clarity and a straightforward path to treatment for a pinched nerve in the shoulder.

How to relieve pinched nerve in shoulder with physical therapy

Physical therapy offers a natural, non-invasive pathway to pain relief. Here’s how our team often helps with a pinched nerve in your shoulder:
- Safe and effective stretching options: We design and teach tailored exercises and stretching routines based on your specific presentation.
- Pain management techniques: Modalities like manual therapy and therapeutic taping can alleviate discomfort and ensure proper healing.
- Education on preventive care: Learn ergonomic practices, posture correction, and self-care routines to keep nerve pain at bay.
Find answers and options at Advent Physical Therapy

Don’t let a pinched nerve keep you pinned down and in pain. Our physical therapists are often available for same-day and next-day appointments when you call a clinic near you. Start finding the relief you’re looking for by requesting your appointment today.
May 7, 2025
Treatment Options for Shoulder Pain Shooting Down Arm
Everyone gets pain or soreness in their shoulders every once in a while, whether after a particularly targeted workout or simply from lifting something heavier than normal. However, pain that shoots down the arm suddenly causes many people to worry about whether something serious is wrong, and what kind of condition or injury they may have.

In most cases, sudden pain in the shoulder or arm can be diagnosed and treated with physical therapy, which has holistic solutions for your shoulder health at any age.

What does your shoulder pain feel like?

Shooting pain often manifests differently than the more common dull or aching pain people have in the shoulder, so being able to describe your experience in detail can help identify the specific issue. Some common symptoms associated with shooting shoulder pain include:
- Pain from shoulder to elbow – or shoulder to forearm: The pain may feel sharp and sudden, making it hard to perform simple tasks like lifting or extending the arm.
- Muscle weakness: Some people experience a noticeable loss of strength in the affected arm or shoulder, which may feel too weak to carry weight or even grip objects.
- Shoulder weakness, instability, or hypermobility: The shoulder joint may feel unstable, as if it could “slip” out of the socket, or feel “free” to move beyond normal ranges of motion.
Causes of shoulder and arm pain

There are several underlying causes of sharp, shooting shoulder pain. Some of the most common culprits behind shoulder and arm pain include:
- Impingement
- Rotator cuff tendinitis
- Labrum tears/injuries
- Muscle strains
- Pinched nerves
These conditions are often caused by sudden movements or injuries. Shoulder pain caused by repetitive motion over time is referred to as swimmer’s shoulder.

Swimmer’s shoulder and shooting pain

This condition, which affects those who engage in repetitive overhead arm movements (like swimmers, as the name suggests), stems from overuse of the shoulder joint. It leads to inflammation in the rotator cuff or surrounding tendons, which can create sharp pain that travels down the arm.

Swimmer’s shoulder isn’t exclusive to athletes. Anyone who performs repetitive overhead motions—whether during work, exercise, or even certain hobbies—can develop this condition.

Does swimmer’s shoulder go away on its own?

Swimmer’s shoulder may improve with rest and reduced activity, but fully addressing the issue often requires targeted treatment to prevent a recurrence. Even if the pain subsides, returning to normal routines without proper care can worsen the problem over time.

Physical therapy can help by providing an accurate diagnosis, correcting shoulder mechanics, strengthening weak muscles, and reducing inflammation to support long-term shoulder health.

Treatments for shooting pain in the shoulder

Many people opt for at-home care for shoulder pain before seeing a medical professional. A few common practices you can try include:
- Rest and avoid activities that trigger the pain
- Apply ice or heat for 15–20 minutes at a time to reduce swelling and soothe the shoulder
- Perform gentle stretches to maintain flexibility without aggravating the injury
- Take over-the-counter pain relievers can help control discomfort and inflammation
While trying to heal shoulder pain by yourself is certainly an option, especially if the pain isn’t debilitating, it doesn’t always work. And even if pain relievers help, medication isn’t something you can rely on day in and day out for years to come. That’s where our physical therapists come in.

Physical therapy treatments for shoulder pain

Physical therapy is one of the most effective treatments for managing and eliminating shooting pain. A licensed physical therapist can create a personalized plan to:
- Correct poor posture or shoulder mechanics that may be contributing to pain
- Strengthen weak shoulder and arm muscles for increased stability and support
- Improve flexibility and range of motion in the shoulder to prevent stiffness
- Use manual therapy or massage techniques to address pain and inflammation
Unlike generalized health advice you’ll find online, meeting with one of our Pittsburgh physical therapists gives you a chance to focus on your unique condition. A proper diagnosis ensures targeted treatment that not only relieves pain now but also reduces your risk for future issues.

Personalized shoulder pain care in Pittsburgh

Living with shooting pain in your shoulder and arm won’t last forever when you take the step to get it looked at by a professional. At Panther Physical Therapy, we specialize in helping individuals like you regain mobility, restore strength, and find lasting relief.

Request an appointment online with one of our physical therapists today or call the nearest Panther clinic to you, and we’ll get you in for an evaluation as soon as possible so you can start feeling better.
January 14, 2025
What’s Causing This Pain From My Shoulder to Elbow?
Having chronic shoulder and elbow pain can be a frustrating experience that disrupts daily life, limiting your ability to perform the simplest tasks. Especially when your pain isn’t coming from a specific joint, but radiating through your entire upper arm, it can also be hard to describe what’s wrong to people who ask. And pain throughout the upper arm may not respond to at-home treatments, which can be discouraging and anxiety-producing.

For all these reasons, people who have this kind of pain can often benefit from targeted, one-on-one treatment with an expert. If you’ve been experiencing this kind of shoulder and arm pain, there’s hope and relief within reach.

Symptoms of shoulder to elbow pain

Shoulder-to-elbow pain presents differently from person to person, depending on the underlying cause. Recognizing the variations in symptoms and what they mean can help you better identify a potential source of your discomfort and be better able to communicate what you’re feeling.
- Dull ache or stiffness: A persistent, throbbing sensation or tightness in the upper arm, often felt without movement. This may seem tolerable initially but can worsen over time, especially with repetitive use of the arm.
- Sharp pain with certain movements: Intense pain triggered by actions like reaching overhead, lifting objects, or twisting your arm. This could indicate strain or soft-tissue irritation.
- Swelling or tenderness: Visible swelling may accompany pain, or the area between your shoulder and elbow could feel tender when touched.
- Weakness in the arm: You may notice difficulty in performing tasks that require lifting or holding.
- Limited range of motion: Pain may restrict how far you can comfortably move your arm, impacting activities such as dressing or reaching behind you.
When symptoms persist for weeks or worsen with time, it’s probably time to consult a specialist to explore the root cause and appropriate treatment options.

Possible causes of pain between shoulder and elbow

A variety of musculoskeletal issues or injuries can cause pain that radiates from the shoulder to the elbow. Here are a few possibilities to consider:

Subacromial bursitis

Subacromial bursitis occurs when the bursa (a fluid-filled sac that cushions bones, tendons, and muscles near the joint) becomes inflamed, usually due to overuse or strain. This can lead to pain when raising the arm or lying on the affected side. Treatment for bursitis typically involves reducing the inflammation and resting the affected joint.

Biceps tendinitis

This condition involves inflammation of the bicep tendon, which runs from the shoulder to the elbow. Often triggered by repetitive overhead activities, bicipital tendinitis can cause sharp, localized pain that worsens with certain movements or pressure on the area.

Rotator cuff tendinitis

The rotator cuff stabilizes your shoulder joint, but inflammation or injury to its tendons can radiate down the arm. Symptoms of rotator cuff tendinitis often include pain during overhead movements or while lifting even light objects.

Other radiating pain conditions

Other sources of radiating pain can include pinched nerves in the neck (cervical radiculopathy) or conditions like frozen shoulder. These may “refer” pain to the arm from other areas, creating discomfort that travels through the shoulder-elbow area.

Every person’s pain is unique, so pinpointing the source of discomfort typically requires proper evaluation by healthcare professionals. Getting an accurate diagnosis lays the foundation for effective treatment.

Ways we can treat arm pain from shoulder to elbow

Treating shoulder-to-elbow pain doesn’t always involve the stereotypical physical therapy motions and stretches that you might imagine. Modern physical therapy offers a diverse range of techniques aimed at providing relief, improving mobility, and preventing future discomfort.

Here are just a few evidence-based treatments for arm pain we offer at Peak Physical Therapy:
- Instrument-assisted soft tissue mobilization (IASTM) – Using specialized tools, IASTM techniques help break down scar tissue, improve circulation, and promote healing in muscles and tendons.
- Ergonomic adjustments – For individuals whose pain stems from workplace environments, our therapists assess your posture and workspace setup. Adjusting your workstation or improving posture can reduce strain that contributes to discomfort.
- Sports-specific therapy – If sports or physical activity triggered your pain, we pair you with a specialist in your discipline to help you recover while ensuring a safe return to your preferred activities.
- Kinesiology taping – By applying elastic therapeutic tape to the shoulder or elbow or both, we reduce pain and inflammation, enhance circulation, and support muscle function—all without restricting your range of motion.
- Electrical Stimulation – This therapy delivers mild electrical currents to the affected area, stimulating nerve and muscle function while relieving pain and promoting healing.
Get your personalized treatment plan today

Shoulder-to-elbow pain can be frustrating, but it doesn’t have to take over your whole lifestyle. With expert care, advanced techniques, and personalized treatment plans, our physical therapists throughout North Carolina can help alleviate your pain and restore your mobility. Find a clinic near you or request an appointment online to get started on the path to healing today.
December 24, 2024
5 tips for relieving rotator cuff pain at night for a better night’s rest
Shoulder pain from a rotator cuff injury can be bothersome both when you’re active and while you’re at rest. However, your body needs full nights of restful sleep in order to recover. You’ll also be more resistant to pain when you’re well rested.

Many of our patients who come in with a torn rotator cuff are exhausted and frustrated because they can’t find a way to get comfortable so they can fall asleep at night. It can take some experimentation to figure out what works for you. We recommend a few different strategies that usually provide some relief.

In this blog post, we’ll share our best tips for sleeping comfortably with a rotator cuff injury.

How can I relieve rotator cuff pain at home?

One strategy we recommend to relieve pain from soft tissue injuries like a rotator cuff tear is the RICE method: rest, ice, compression and elevation. You need to rest your shoulder to give your body time to heal. Ice can help numb your pain, and compression increases circulation. Elevation helps keep blood from stagnating in the area. For some people, heat can also help relieve pain from a torn rotator cuff. Try alternating an ice pack with a heating pad, applying each one for about 20 minutes, to see what works for you. You can also take an NSAID pain reliever and try gentle stretching and movement to relieve pain and break up stiffness.

5 tips for sleeping with a rotator cuff injury

Though it can be difficult, adjusting your sleeping position is a critical approach to sleeping comfortably with a rotator cuff injury. Use pillows and towels to support both your arm and your body. This helps minimize strain on your shoulder and provides some stability when sleeping in positions you’re not used to. Before you go to bed, do some hot and cold therapy and gentle movement to loosen up your shoulder.

Try the following five strategies to make it easier to sleep with a rotator cuff injury:
1. Sleep on your back more comfortably by putting a pillow under your knees and using a towel or pillow to support your arm.
2. When sleeping on the opposite side, put a pillow behind your back for support and tilt your pillow forward so you can rest the affected arm on it.
3. If you must sleep on the affected side, put a pillow under your armpit for support.
4. Do some gentle stretching and movement to loosen up your arm before going to bed.
5. Do hot and cold therapy before bed to relieve shoulder pain.
Physical therapy at Advent PT can help you manage pain from a torn rotator cuff

These strategies can provide some relief from rotator cuff pain when you’re trying to get to sleep. To bring down your overall pain level and make a full recovery, you should see a physical therapist. We can provide treatments that work fast to break up stiffness in your shoulder and improve circulation in the area. You’ll still need to spend some time resting, but after a treatment or two, you’ll be able to relax without as much shoulder pain.

At Advent PT, our physical therapists are experts in treating musculoskeletal conditions like rotator cuff tears. We create individualized treatment plans for each patient because we know your life and your condition are unique.

Looking for a physical therapist who can treat a torn rotator cuff in West Michigan? Find an Advent PT location near you. Contact us or request an appointment today. Let’s address your shoulder pain so you can rest easier.
November 4, 2024
6 signs that you may be dealing with a torn rotator cuff
Have you been noticing shoulder pain when you move your arm in certain ways? Does the pain get worse during activities that require throwing or raising your arms for extended periods of time? Rotator cuff tears are common yet painful injuries that can continue causing pain when left untreated.

In this article, we’ll discuss six signs that you may have torn your rotator cuff.

What are the signs of a torn rotator cuff?

With a torn rotator cuff, you’ll notice pain and tenderness at the front of your shoulder that may spread down the outside of your arm. You may also experience swelling or a popping or clicking sensation when you move your arm. Along with pain, muscle weakness and a limited range of motion can make it difficult to do certain activities. People often have trouble sleeping with a torn rotator cuff, especially if they usually sleep on the side that’s affected.

6 signs of a torn rotator cuff

Rotator cuff tears can occur during a traumatic injury, such as a fall on an outstretched hand. More often, they’re overuse injuries that happen to athletes and people who do physical labor. Many people tear their rotator cuff when playing sports that require throwing, like baseball, and during activities that involve raising your arms over your head. Home maintenance projects like hanging drywall or painting can cause rotator cuff tears as well.

The following symptoms are often signs of a torn rotator cuff:
1. Pain, tenderness or swelling on the front of your shoulder or down the outside of your arm
2. Pain that gets worse when you push, pull or lift your arm
3. A popping or clicking sound when you move your arm
4. Weakness in your arm or a sensation of heaviness
5. Pain that makes it difficult to sleep on one side
6. Limited range of motion in the affected shoulder and arm
A rotator cuff tear can get worse if you continue doing the same level of activity without treatment. However, there are ways to alter your daily tasks so they don’t aggravate your shoulder as much. Your physical therapist is a partner who can help you manage your pain and provide treatments that support your body’s natural healing process. Just a couple of physical therapy treatments can increase your range of motion and reduce pain and stiffness in your shoulder.

At Advent PT, we only provide treatments that support activities in other parts of your life. We focus on strategies to prevent reinjury so you can keep doing the things you love to do.

Are you ready to see a physical therapist for your torn rotator cuff? We can help. Call us or request an appointment today.
November 3, 2024
How physical therapists may help you heal a torn rotator cuff
Torn rotator cuffs are a common cause of shoulder pain for active middle-aged and older adults. Many people tear their rotator cuff while playing a sport like baseball or doing projects around the house. You’re especially likely to tear your rotator cuff if your arms and shoulders aren’t conditioned. It often happens when people don’t warm up before doing activities with their arms stretched above their heads.

A physical therapist can provide natural treatments that support your body’s healing processes to help you recover from a torn rotator cuff. In this blog post, we’ll outline some physical therapy treatments that can help.

How can physical therapy help me heal a torn rotator cuff?

After an in-depth assessment, a physical therapist will create a customized treatment plan based on your experience of your symptoms and some physical tests. Your plan will likely include a few different phases with a combination of passive and active treatments. Passive treatments stimulate deep healing in the soft tissue of your shoulder. Both types of treatment increase blood flow to the area and help increase your range of motion. Active treatments are more about rehabilitating your shoulder and building strength to prevent reinjury.

Your physical therapist may use the following treatments to help you recover from a torn rotator cuff:
- Manual therapy — Manual therapy is a set of hands-on techniques in which the PT uses massage-like movements to mobilize your shoulder joint and soft tissue.
- Instrument-assisted soft tissue mobilization (IASTM) — IASTM is kind of like manual therapy. The difference is that your PT will use a set of stainless steel tools to locate scar tissue in your shoulder and rub it away.
- Dry needling — Dry needling stimulates soft tissue deep inside your shoulder to trigger your body’s healing response. The needles are similar to acupuncture needles, but dry needling is more targeted to a specific area than acupuncture.
- Stretching and strengthening exercises — Your PT will guide you through stretching and strengthening exercises during sessions to mobilize your shoulder and increase your range of motion. They’ll also teach you exercises to do at home between appointments.
Start recovering from your rotator cuff injury at Advent PT

A torn rotator cuff can make it hard to go about your daily routines at work and at home. Rest is an important part of the recovery process, and you may need to alter some of your activities while you’re healing. A physical therapist is a partner who can help you navigate these challenges and provide treatments to help minimize your shoulder pain while you’re recovering.

Are you ready to find out if physical therapy is right for you? At Advent PT, we create unique treatment plans that support each individual patient’s lifestyle and treatment goals.

Call us or request an appointment today. Let’s talk about treatments that can help relieve your shoulder pain.
November 3, 2024