Shoulder Joint Pain: Causes, Exercises, Remedies & When to Seek Help

Introduction

Shoulder joint pain is a common condition, more commonly reported in women than in men, and is more common in high-income countries than in low-income ones^1,2. The shoulder is the most movable joint in the body³. It is composed of many muscles, bones, and ligaments and soft tissues, all of which work together in a compact space to allow the shoulder joint to function smoothly. Due to many structures being involved, shoulder pain may have many different causes².

Understanding what causes shoulder joint pain, its symptoms, exercises for the joint, and home remedies can help in the early detection and effective management of this condition, resulting in improved health and well-being. 

What Is Shoulder Joint Pain?

Shoulder joint pain is often felt beneath the acromion, the bone that forms the roof of the shoulder. The pain is often felt on the outer side of the shoulder and is also known as shoulder impingement. It is difficult to pinpoint exactly what causes shoulder joint pain², but hand and shoulder joint pain is often observed in older individuals who are engaged in physically demanding work⁴. 

Shoulder joint pain reasons may vary; however, most involve the bones, muscles, tendons and ligaments in the shoulder joint².

What Causes Shoulder Joint Pain?

Because of the many bones, muscles, ligaments, and other soft tissues in a small space, causes of shoulder joint pain may include problems affecting any of these structures, such as²:

• Bony growths in the shoulder².
• Degeneration of the shoulder joint²
• Calcium deposition in the tendons below the acromion²
• Swelling or inflammation of the fluid-filled sac involved in cushioning the shoulder joint².
• Excessive downward curving of the shoulder blade².
• Shortening of the ligaments and tendons in the shoulder joint from excessive strain².
• Poor shoulder posture³. 
• Nerve injury resulting in problems in movement of the shoulder³. 
• Shoulder bone dislocation or fracture³. 
• Frozen shoulder, resulting from stiffness of the muscles, tendons and ligaments associated with the shoulder joint³. 

Symptoms of Shoulder Joint Pain

Shoulder and hand joint pain may be of different types depending on the underlying cause, as follows⁵: 

• Stiffness and pain in the shoulder joint persisting for months and years. 
• Weakness in the arm, numbness or tingling, and a clicking or locking sensation in the shoulder.  
• Pain above the shoulder, where the collarbone and shoulder intersect.  
• Pain that worsens when using the arms or shoulders. 
• Abrupt severe pain and difficulty in moving the hands. 

Shoulder Joint Pain Exercises

Shoulder joint pain exercises help in relieving the symptoms of hand and shoulder joint pain as they improve circulation around the joint and facilitate movement. Shoulder joint pain exercises should be performed under expert guidance 3 to 4 times a day⁶. These exercises include: 

1. Shoulder rolls

For 5 to 10 seconds, gently roll your shoulders upward and then backwards while standing. Afterwards, keep your shoulders in a neutral, comfortable position. It helps in gaining control to shoulder blades. Shoulder rolls should be done 3 to 4 times daily with 10 to 20 repetitions at every session^7,8. 

2. Tabletop walk aways

Place your hands on a table and stand with your legs apart. Let your upper body fall forward as you move away from the table. Repeat 10 to 20 times, 3 to 4 times per day^6,7,8. 

3. Tabletop slides

Place your hands flat on a tabletop on a cloth, while sitting or standing with your elbows bent. Move your hands forward and backwards while straightening the elbows. Make tiny movements initially as this exercise helps in forward and backward movement of arms. Perform the exercise 3 to 4 times a day with 10 to 15 repetitions at each session^6,7,9. 

4. Pendular exercise

This helps to relax the shoulder if tabletop slides are too painful. Bend at the waist and lean forward by supporting yourself on a table with the hand that does not have a painful shoulder. Let the arm with the painful shoulder swing freely for 30 seconds in all directions. Perform the exercise 2 to 4 times a day with 10- 15 repetitions each time^6,7,9.

These exercises may involve slight discomfort, but no worsening of shoulder joint pain after workout should occur. You should stop the exercises if you experience worsening pain. 

Yoga for Shoulder Joint Pain

Yoga for shoulder joint pain may also improve the range of motion by reducing the pressure in the joint. Practicing the yoga poses for 15 minutes, thrice a week for 4 weeks was shown to significantly improve shoulder joint pain^10,11. 

1. Gomukhasana (Cow Face Pose)

 Bring one arm over the shoulder and the other behind the back, gently stretching the shoulder joint. Hold one hand comfortably with the other and practice regularly as a part of yoga routine to improve shoulder flexibility. 

2. Tadasana (Mountain Pose)

Stand straight with your feet together, keep the body in a straight line, and raise your arms upward while stretching the spine. Slowly return to the starting position.  

3. Setu Bandha Sarvangasana (Bridge Pose)

Lie on your back with knees bent and feet on the floor, then lift the hips upward while keeping the shoulders supported and relaxed. Hold the pose comfortably before slowly releasing. 

Acupressure for Shoulder Joint Pain

1. Acupressure Points for Shoulder Joint Pain

Acupressure is a complementary therapy that may help relieve pain and release the tension in the shoulder by stimulating specific trigger points on the body^12,13. 

Home Remedies for Shoulder Joint Pain

Certain home shoulder joint pain remedies can help ease the shoulder joint pain. These include:³ 

• Wrap ice in a cloth and use it as a cold compress on the shoulder for 15 minutes to help relieve soreness. Do this 3 or 4 times a day, for a period of 2-3 days. Be cautious not to place it directly over the skin or use it continuously. 
• Take NSAIDs or pain-relieving medications to help ease the pain. 
• Perform gentle exercises regularly to improve your range of motion. 

Also Read: Right Shoulder Pain in Women: Causes, Symptoms, Treatment & More 

When Should You See a Doctor?

Consult a doctor for shoulder joint pain remedy immediately if you have³:

• Sudden left shoulder pain, especially if the pain radiates to the left jaw, neck or arm; seems to arise from the chest; and is associated with breathing difficulty, profuse sweating and dizziness. 
• An extremely painful, swollen, and bruised shoulder. 
• Fever, redness or swelling along with the pain. 
• Blue or red discolouration around the shoulder. 
• Pain that has persisted for more than 2 to 4 weeks even after using home remedies. 
• Swelling of the shoulder. 
• Severe discomfort even if the shoulder is moved along with the arm or by someone else. 

Conclusion

Shoulder joint pain can make everyday activities difficult, but most people improve with appropriate treatment. You can ensure better recovery by being aware of your symptoms, avoiding activities that exacerbate the pain, and safe practice of gentle shoulder exercises. You should consult a doctor if the pain is severe, persists for several weeks, or is accompanied by weakness, swelling, or continuous restricted movement. 

Frequently Asked Questions (FAQs)

References

1. Lucas J, van Doorn P, Hegedus E, Lewis J, van der Windt D. A systematic review of the global prevalence and incidence of shoulder pain. BMC Musculoskelet Disord. 2022;23(1):1073. doi:10.1186/s12891-022-05973-8 https://pubmed.ncbi.nlm.nih.gov/36476476/

2. Overview: Shoulder pain. In: InformedHealth.Org [Internet]. Institute for Quality and Efficiency in Health Care (IQWiG); 2024. Accessed July 17, 2026. https://www.ncbi.nlm.nih.gov/books/NBK554693/ 

3. Shoulder pain: MedlinePlus Medical Encyclopedia. Accessed July 17, 2026. https://medlineplus.gov/ency/article/003171.htm 

4. Hodgetts CJ, Leboeuf-Yde C, Beynon A, Walker BF. Shoulder pain prevalence by age and within occupational groups: a systematic review. Arch Physiother. 2021;11:24. doi:10.1186/s40945-021-00119-w  https://pubmed.ncbi.nlm.nih.gov/34736540/

5. Shoulder pain. nhs.uk. October 23, 2017. Accessed July 20, 2026. https://www.nhs.uk/symptoms/shoulder-pain/ 

6. PDF. Accessed July 20, 2026. https://www.tims.nhs.uk/wp-content/uploads/2024/06/TIMS-Shoulder-pain-patient-information-leaflet-Nov23.pdf 

7. Physiotools. Accessed July 20, 2026. https://www.tims.nhs.uk/wp-content/uploads/2020/07/TIMS-Shoulder-Pain-Draft.pdf 

8. PowerPoint Presentation. Accessed August 4, 2026. https://www.berkshirehealthcare.nhs.uk/media/h25npcf5/bh1165g-frozen-shoulder-v1-feb-2026.pdf 

9. FINAL – Non-Op Shoulder Protocol.pdf. Accessed August 4, 2026. https://www.scribd.com/document/846906675/FINAL-Non-Op-Shoulder-Protocol

10. Gandolfi MG, Zamparini F, Spinelli A, Saper RB, Prati C. Yoga For Musculoskeletal Disorders: A Review of Prospective Clinical Studies. Glob Adv Integr Med Health. 2025;14:27536130251388385. doi:10.1177/27536130251388385 https://pmc.ncbi.nlm.nih.gov/articles/PMC12638676/

11. Golec de Zavala A, Lantos D, Bowden D. Yoga Poses Increase Subjective Energy and State Self-Esteem in Comparison to ‘Power Poses.’ Front Psychol. 2017;8:752. doi:10.3389/fpsyg.2017.00752 https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2017.00752/full

12. Mehta P, Dhapte V, Kadam S, Dhapte V. Contemporary acupressure therapy: Adroit cure for painless recovery of therapeutic ailments. J Tradit Complement Med. 2016;7(2):251-263. doi:10.1016/j.jtcme.2016.06.004 https://pmc.ncbi.nlm.nih.gov/articles/PMC5388088/

13. Chen YW, Wang HH. The effectiveness of acupressure on relieving pain: a systematic review. Pain Manag Nurs Off J Am Soc Pain Manag Nurses. 2014;15(2):539-550. doi:10.1016/j.pmn.2012.12.005  https://pubmed.ncbi.nlm.nih.gov/23415783/

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