Shoulder pain will strike almost everyone in their lifetime \u2013 whether the result of an over-enthusiastic tennis serve or just hoisting a bag of shopping.<\/p>\n
For most, the twinge or pulled muscle will repair itself after a few days or weeks of rest. But for roughly seven per cent of the UK population \u2013 rising to just over a quarter among pensioners \u2013 shoulder pain can be a severe, and inescapable, even life-ruining complaint.<\/p>\n
And growing research shows the number of people struggling with chronic shoulder pain is only expanding.<\/p>\n
An aging population, increasingly sedentary lifestyles and modern working habits that involve long hours sat in front of computer screens have left more Britons than ever struggling with sore, achy shoulders that can stop them working, exercising and even sleeping.<\/p>\n
Now, experts speaking to The Mail on Sunday say there are simple steps that patients can take to banish the problem for good \u2013 and guard against future injuries.<\/p>\n
Rule out potential serious causes first<\/h2>\n
First, however, it\u2019s vital to ru le out any serious undiagnosed medical problems that could be causing the symptoms.<\/p>\n
Doncaster-based GP Dr Dean Eggitt says: \u2018Shoulder pain is extraordinarily common, and the vast majority of the time it\u2019s due to damage to the muscles or joint.<\/p>\n
\u2018But pain in the shoulder can be caused by issues elsewhere in the body \u2013 a phenomenon known as referred pain. So it\u2019s very important to rule out any of these, often more serious, issues.\u2019<\/p>\n
Doncaster-based GP Dr Dean Eggitt says: \u2018Shoulder pain is extraordinarily common, and the vast majority of the time it\u2019s due to damage to the muscles or joint’<\/p>\n<\/div>\n
![\"Research](\"https:\/\/i.dailymail.co.uk\/1s\/2026\/04\/11\/18\/107820531-15724919-image-a-14_1775927268576.jpg\")
<\/div>\n<\/p><\/div>\nResearch shows the number of people struggling with chronic shoulder pain is only expanding, with an aging population, increasingly sedentary lifestyles and modern working habits having a significant effect<\/p>\n<\/div>\n
Shoulder pain is even a symptom of lung cancer, with some studies suggesting it can affect as many as 18 per cent of patients. A blood clot in the lungs \u2013 known as a pulmonary embolism \u2013 can also cause shoulder pain, as can heart attacks. And a key warning sign of ectopic pregnancy \u2013 where an embryo grows outside the womb \u2013 is a sharp pain in the shoulder blade.<\/p>\n
This happens because the nerves that serve the shoulder are closely linked to those from organs such as the lungs and heart.<\/p>\n
Dr Adam Taylor, professor of clinical anatomy at Lancaster University, says: \u2018Because of the way the body develops, these nerves share similar pathways. That means when something is wrong in the chest or abdomen, the brain can misread the signal and interpret it as pain in the shoulder.\u2019<\/p>\n
How to tell if the pain is \u2018referred\u2019<\/h2>\n
There\u2019s a way to distinguish between referred pain and pain originating in the joint.<\/p>\n
Dr Eggitt says: \u2018The easiest way is to see if it hurts when you move the shoulder.<\/p>\n
\u2018If someone can\u2019t raise their hand above their head, for example, or lift it to the side without a pang of pain, then it\u2019s likely to do with the shoulder itself. Whereas someone with referred shoulder pain may be able to move the joint around without accentuating \u2013 or dulling \u2013 the pain at all.\u2019<\/p>\n
The pain can also develop differently, adds Prof Taylor.<\/p>\n
\u2018Pain referred to the shoulder from the internal organs often starts as a dull, achy pain that worsens over time,\u2019 he says. \u2018It\u2019s often described as a pressure or crushing pain that can\u2019t be alleviated by anything.<\/p>\n
\u2018Musculoskeletal pain, meanwhile, usually has a trigger and may feel sharper, particularly when you move the limb in a certain way.\u2019<\/p>\n
If you\u2019re worried your shoulder pain may be something more serious \u2013 particularly if it\u2019s accompanied by other symptoms \u2013 Dr Eggitt says don\u2019t hesitate to bring it up with your GP.<\/p>\n
Sudden sharp shoulder pain \u2013 if accompanied by shortness of breath, nausea, lightheadness and chest pain \u2013 could be a sign of a heart attack.<\/p>\n
Young women experiencing sharp pain in their shoulder blade, alongside pain on one side of the abdomen and vaginal bleeding, should also contact their GP or call 111 immediately to rule out ectopic pregnancy.<\/p>\n
The three main types of shoulder pain<\/h2>\n
Shoulder pain can generally be divided into three types, explains Giuseppe Salustri, a physiotherapist at The Physio Box clinic in London.<\/p>\n
The shoulder is the easiest joint to dislocate \u2013 with nearly half of patients doing it again within the following two years.\u00a0<\/p>\n<\/p><\/div>\n
<!- – ad: https:\/\/mads.dailymail.co.uk\/v8\/us\/health\/none\/article\/other\/mpu_factbox.html?id=mpu_factbox_1 – ->\n<\/p>\n<\/p><\/div>\n
Traumatic injuries are those that cause a sudden, acute pain \u2013 like falling on the shoulder while skiing or tumbling off a bike. These have a clear cause and will likely heal \u2013 depending on the severity \u2013 with time.<\/p>\n
It\u2019s non-traumatic injuries that are the most common in physiotherapy clinics, says Mr Salustri.<\/p>\n
\u2018These can be from overuse or general wear-and-tear,\u2019 he says. \u2018And while there are many ways that people can develop them, they tend to be broadly due to a mismatch between loading \u2013 how much someone is trying to lift, or force they\u2019re trying to apply \u2013 and strength \u2013 how much the tissues and tendons are actually able to tolerate.\u2019<\/p>\n
These injuries tend to develop more slowly, can\u2019t be linked to a specific event or trauma, and persist for longer.<\/p>\n
Finally, the type that many people have never heard of, says Mr Salustri, are neurogenic injuries \u2013 which stem from the nerves in the neck but feel like shoulder pain.<\/p>\n
When it is actually your neck that hurts<\/h2>\n
Mr Salustri says: \u2018The nerve is a bit like a fire alarm system \u2013 if it gets triggered then the pain will be referred off to the different areas of the shoulder depending on where the nerve is trapped.\u2019<\/p>\n
This can be cured with the same type of treatment as non-traumatic shoulder pain \u2013 and is generally caused by the same factors \u2013 but is really a form of neck pain.<\/p>\n
\u2018I often see patients in clinic who had been treated for months for shoulder pain because no one made sure it wasn\u2019t a neck issue,\u2019 says Mr Salustri.<\/p>\n
\u2018This needs to be checked for first,\u2019 he adds.<\/p>\n
A pinched nerve will feel more like a radiating pain, tingling or numbness that can travel down the nerve, and is often linked to neck movement.<\/p>\n
An issue with the shoulder, meanwhile, is usually localised to one part of the shoulder \u2013 worsening with certain arm movements.<\/p>\n
Most common injury \u2013 rotator cuff damage<\/h2>\n
Once neck issues are ruled out, a physiotherapist will determine what type of shoulder injury they\u2019re dealing with.<\/p>\n
The most common by far are rotator cuff injuries \u2013 inflammation or tearing of the tendons that stabilise the shoulder.<\/p>\n
These injuries become much more common as people get older, says Dr Eggitt, due to wear-and-tear as well as age-related degeneration, which can cause tendons to weaken, lose elasticity and suffer reduced blood flow.<\/p>\n
A rotator cuff injury often feels like a sharp pain right in the roof of the shoulder, which causes weakness and discomfort when moving the arm in certain ways, such as reaching overhead.<\/p>\n
Athletes and workout buffs are also particularly prone to rotator cuff injuries, says Mr Salustri, as they can be caused by repetitive overhead lifting or press-ups. \u2018If you do a lot of shoulder exercises without having enough strength in the rotator cuff, then you can cause inflammation between the ball and socket,\u2019 he says.<\/p>\n
How to treat it and speed up recovery<\/h2>\n
Strengthening exercises and stretches can help by easing strain on the tendon and boosting blood flow to aid repair.<\/p>\n
![\"Minor](\"https:\/\/i.dailymail.co.uk\/1s\/2026\/04\/11\/18\/107820501-15724919-image-a-22_1775928377437.jpg\")
<\/div>\n<\/p><\/div>\nMinor injuries can often be treated with exercises alone, but shockwave therapy\u00a0\u00a0can significantly reduce pain and improve function when physiotherapy alone isn\u2019t enough<\/p>\n<\/div>\n
Minor injuries can often be treated with exercises alone, such as pendulum swings \u2013 gently moving the arm back and forth while supported \u2013 or wall ball rolls. More severe cases may require a steroid injection or shockwave therapy, which uses soundwaves to stimulate healing and break down scar tissue. \u2018When pain becomes chronic \u2013 lasting more than six weeks \u2013 the tissue often stops repairing itself,\u2019 says Mr Salustri. \u2018Shockwave therapy can restart that process.\u2019<\/p>\n
Though currently only available privately, studies suggest it can significantly reduce pain and improve function when physiotherapy alone isn\u2019t enough \u2013 with one trial reporting benefits in 80 per cent of patients.<\/p>\n
It\u2019s not all about strength training<\/h2>\n
Repairing rotator cuff injuries isn\u2019t just about building strength, however, says Mr Salustri \u2013 improving the time it takes for the muscle to fire into action is just as important.<\/p>\n
![\"Simply](\"https:\/\/i.dailymail.co.uk\/1s\/2026\/04\/11\/18\/107820511-15724919-image-m-17_1775928160912.jpg\")
<\/div>\n<\/p><\/div>\nSimply throwing and catching a ball against a wall, while keeping the elbow at 90 degrees is one of the best exercises, says\u00a0Mr Salustri<\/p>\n<\/div>\n
Known as activation time, this can be trained through simple exercises. One of the best, says Mr Salustri, is simply throwing and catching a ball against a wall, while keeping the elbow at 90 degrees.<\/p>\n
\u2018Activation time declines with age, so it\u2019s very important to keep working on it as you get older, to help prevent injuries in the future, as well as repair existing ones,\u2019 he explains.<\/p>\n
How HRT could help clear up those aches\u00a0<\/h3>\n\nWhen Lauren Chiren, 57, developed debilitating shoulder pain in her early 40s, she put it down to her intensive marathon training routine and her busy life as a working mum.<\/p>\n
\u2018My joints were more achy than normal \u2013 my left shoulder was the most painful,\u2019 she says. \u2018I assumed if I laid off working out for a while, things would feel better.\u2019<\/p>\n
\n\n ![\"\"](\"https:\/\/i.dailymail.co.uk\/1s\/2026\/04\/11\/18\/107820509-15724919-image-m-20_1775928238849.jpg\")
<\/div>\n<\/p><\/div>\n<\/p><\/div>\nWhile the joint pain did disappear, her shoulder pain persisted, making it difficult for Lauren, pictured left, from Bristol, to do even the simplest tasks. Having been a personal trainer for more than a decade, she immediately sought treatment from physiotherapists and an osteopath.<\/p>\n
But while they provided relief for a couple of days, her shoulder would always seize up again.<\/p>\n
It wasn\u2019t until three years later, when she sought help for brain fog, that Lauren finally found a solution: hormone replacement therapy (HRT).<\/p>\n
\u2018My doctor diagnosed me with early menopause and put me on HRT, which helped me immensely,\u2019 she says. \u2018What I was shocked to discover, however, was it also dealt with my shoulder pain, which disappeared.\u2019<\/p>\n
And the effects remained even once Lauren came off HRT a few weeks later \u2013 largely due, she believes, to diet and exercise changes that she introduced in that period.<\/p>\n
\u2018I started doing a lot more mobility work, as well as increasing the amount of fats and protein in my diet,\u2019 she says. \u2018And the shoulder pain never came back. I had never realised the huge role that hormones play in our joint health.\u2019<\/p>\n<\/p><\/div>\n
<!- – ad: https:\/\/mads.dailymail.co.uk\/v8\/us\/health\/none\/article\/other\/mpu_factbox.html?id=mpu_factbox_2 – ->\n<\/p>\n<\/p><\/div>\n
Why frozen shoulder affects more women<\/h2>\n
In some cases, however, shoulder pain has nothing to do with muscle strength at all.<\/p>\n
Frozen shoulder, which affects around one in 20 adults, occurs when the capsule surrounding the joint becomes inflamed and stiff, causing pain and severely limiting movement.<\/p>\n
It typically affects people aged 40 to 60, particularly women, and develops gradually \u2013 starting with a painful \u2018freezing\u2019 phase before the joint becomes increasingly stiff.<\/p>\n
The exact cause isn\u2019t always clear, but it\u2019s thought to be linked to inflammation and thickening of the joint capsule, sometimes triggered by injury, surgery or long periods of immobility. Unlike a rotator cuff injury, where movement is painful but possible, frozen shoulder can feel like a physical block stopping the joint from moving properly. Not being able to unclasp a bra or lift the arm out to the side are key warning signs, says Mr Salustri.<\/p>\n
Strength exercises can help \u2013 but experts say treatment often needs a broader approach. Research suggests a strong link with hormonal changes around menopause, with around 70 per cent of cases occurring in women in this age group.<\/p>\n
\u2018Oestrogen has natural anti-inflammatory effects and helps keep tendons elastic,\u2019 says Dr Eggitt. \u2018When levels drop, the shoulder becomes more vulnerable to injury.\u2019<\/p>\n
As a result, hormone replacement therapy (HRT) can help some people, particularly when combined with strengthening exercises, adds Mr Salustri.<\/p>\n
For any type of shoulder injury, however, the hardest part of healing is often pushing through the pain to be able to stretch and strengthen the muscles.<\/p>\n
\u2018Many patients come to me afraid to move their shoulder at all because of the agony,\u2019 says Mr Salustri. \u2018And this is where the NHS is lacking \u2013 because of the lack of time for outpatients, people are often sent away with exercises but no guidance on how to develop and implement a routine.\u2019<\/p>\n
What your doctor can offer to ease the pain<\/h2>\n
One option is to seek help privately, where physiotherapy clinics can offer pain relieving injections or shockwave therapies to speed up healing.<\/p>\n
But NHS GPs should also be able to offer a steroid injection to help with shoulder pain relief.<\/p>\n
It’s a fact…<\/span><\/span><\/span><\/p>\n\nDespite being a \u2018ball and socket\u2019 joint, the shoulder socket is almost flat, relying on surrounding muscles for stability.<\/p>\n<\/p><\/div>\n
<!- – ad: https:\/\/mads.dailymail.co.uk\/v8\/us\/health\/none\/article\/other\/mpu_factbox.html?id=mpu_factbox_3 – ->\n<\/p>\n<\/p><\/div>\n
Dr Eggitt says: \u2018My advice for all patients struggling with chronic shoulder pain is to ask your GP for a simple injection \u2013 a steroid injection with an added pain reliever \u2013 that can help with pain for around three months.<\/p>\n
\u2018This should help with participation in physiotherapy, and hopefully, by the time it wears off, the inflammation and muscle pain will already have gone down sufficiently because of the exercises.\u2019<\/p>\n
As for the best cure for shoulder injuries? Preventing them in the first place, say experts.<\/p>\n
Those sitting at desks all day can implement easy postural fixes to reduce pressure on their shoulders \u2013 such as rolling out the back with a foam roller twice a day.<\/p>\n
It\u2019s also just as important to engage the back muscles \u2013 both while sitting and exercising \u2013 to prevent rounding the back or hunching, which can damage the shoulder joint.<\/p>\n
Example exercises are available on the NHS website, as well as the British Elbow & Shoulder Society webpage. Patients can also ask their GP to recommend strengthening stretches.<\/p>\n
\u2018There\u2019s no right age to start strengthening the shoulder muscles,\u2019 says Mr Salustri.<\/p>\n
\u2018Physical decline is inevitable, and the only way to fight that is strength work.\u2019<\/p>\n<\/div>\n
When Lauren Chiren, 57, developed debilitating shoulder pain in her early 40s, she put it down to her intensive marathon training routine and her busy life as a working mum.<\/p>\n
\u2018My joints were more achy than normal \u2013 my left shoulder was the most painful,\u2019 she says. \u2018I assumed if I laid off working out for a while, things would feel better.\u2019<\/p>\n
<\/div>\n<\/p><\/div>\n<\/p><\/div>\nWhile the joint pain did disappear, her shoulder pain persisted, making it difficult for Lauren, pictured left, from Bristol, to do even the simplest tasks. Having been a personal trainer for more than a decade, she immediately sought treatment from physiotherapists and an osteopath.<\/p>\n
But while they provided relief for a couple of days, her shoulder would always seize up again.<\/p>\n
It wasn\u2019t until three years later, when she sought help for brain fog, that Lauren finally found a solution: hormone replacement therapy (HRT).<\/p>\n
\u2018My doctor diagnosed me with early menopause and put me on HRT, which helped me immensely,\u2019 she says. \u2018What I was shocked to discover, however, was it also dealt with my shoulder pain, which disappeared.\u2019<\/p>\n
And the effects remained even once Lauren came off HRT a few weeks later \u2013 largely due, she believes, to diet and exercise changes that she introduced in that period.<\/p>\n
\u2018I started doing a lot more mobility work, as well as increasing the amount of fats and protein in my diet,\u2019 she says. \u2018And the shoulder pain never came back. I had never realised the huge role that hormones play in our joint health.\u2019<\/p>\n<\/p><\/div>\n
<!- – ad: https:\/\/mads.dailymail.co.uk\/v8\/us\/health\/none\/article\/other\/mpu_factbox.html?id=mpu_factbox_2 – ->\n<\/p>\n<\/p><\/div>\n
Why frozen shoulder affects more women<\/h2>\n
In some cases, however, shoulder pain has nothing to do with muscle strength at all.<\/p>\n
Frozen shoulder, which affects around one in 20 adults, occurs when the capsule surrounding the joint becomes inflamed and stiff, causing pain and severely limiting movement.<\/p>\n
It typically affects people aged 40 to 60, particularly women, and develops gradually \u2013 starting with a painful \u2018freezing\u2019 phase before the joint becomes increasingly stiff.<\/p>\n
The exact cause isn\u2019t always clear, but it\u2019s thought to be linked to inflammation and thickening of the joint capsule, sometimes triggered by injury, surgery or long periods of immobility. Unlike a rotator cuff injury, where movement is painful but possible, frozen shoulder can feel like a physical block stopping the joint from moving properly. Not being able to unclasp a bra or lift the arm out to the side are key warning signs, says Mr Salustri.<\/p>\n
Strength exercises can help \u2013 but experts say treatment often needs a broader approach. Research suggests a strong link with hormonal changes around menopause, with around 70 per cent of cases occurring in women in this age group.<\/p>\n
\u2018Oestrogen has natural anti-inflammatory effects and helps keep tendons elastic,\u2019 says Dr Eggitt. \u2018When levels drop, the shoulder becomes more vulnerable to injury.\u2019<\/p>\n
As a result, hormone replacement therapy (HRT) can help some people, particularly when combined with strengthening exercises, adds Mr Salustri.<\/p>\n
For any type of shoulder injury, however, the hardest part of healing is often pushing through the pain to be able to stretch and strengthen the muscles.<\/p>\n
\u2018Many patients come to me afraid to move their shoulder at all because of the agony,\u2019 says Mr Salustri. \u2018And this is where the NHS is lacking \u2013 because of the lack of time for outpatients, people are often sent away with exercises but no guidance on how to develop and implement a routine.\u2019<\/p>\n
What your doctor can offer to ease the pain<\/h2>\n
One option is to seek help privately, where physiotherapy clinics can offer pain relieving injections or shockwave therapies to speed up healing.<\/p>\n
But NHS GPs should also be able to offer a steroid injection to help with shoulder pain relief.<\/p>\n
Despite being a \u2018ball and socket\u2019 joint, the shoulder socket is almost flat, relying on surrounding muscles for stability.<\/p>\n<\/p><\/div>\n
<!- – ad: https:\/\/mads.dailymail.co.uk\/v8\/us\/health\/none\/article\/other\/mpu_factbox.html?id=mpu_factbox_3 – ->\n<\/p>\n<\/p><\/div>\n
Dr Eggitt says: \u2018My advice for all patients struggling with chronic shoulder pain is to ask your GP for a simple injection \u2013 a steroid injection with an added pain reliever \u2013 that can help with pain for around three months.<\/p>\n
\u2018This should help with participation in physiotherapy, and hopefully, by the time it wears off, the inflammation and muscle pain will already have gone down sufficiently because of the exercises.\u2019<\/p>\n
As for the best cure for shoulder injuries? Preventing them in the first place, say experts.<\/p>\n
Those sitting at desks all day can implement easy postural fixes to reduce pressure on their shoulders \u2013 such as rolling out the back with a foam roller twice a day.<\/p>\n
It\u2019s also just as important to engage the back muscles \u2013 both while sitting and exercising \u2013 to prevent rounding the back or hunching, which can damage the shoulder joint.<\/p>\n
Example exercises are available on the NHS website, as well as the British Elbow & Shoulder Society webpage. Patients can also ask their GP to recommend strengthening stretches.<\/p>\n
\u2018There\u2019s no right age to start strengthening the shoulder muscles,\u2019 says Mr Salustri.<\/p>\n
\u2018Physical decline is inevitable, and the only way to fight that is strength work.\u2019<\/p>\n<\/div>\n