Treating Shoulder, Neck, and Back Pain With Physiotherapy
Shoulder, neck, and back pain are all relatively common complaints–and they can keep you from performing your daily routine. Fortunately, the team at South Sherbrook Therapy has extensive experience treating all manner of musculoskeletal pain.
Furthermore, we understand how shoulder, neck, and upper back pain are sometimes connected, so we can help you get the right care for your needs.
Let’s dive a little deeper into some of the common causes of upper body pain and explore how physiotherapy can help!
What’s Causing My Pain?
The first step in addressing neck, back, or shoulder pain is identifying the cause. However, it’s important to understand the distinctions between these three areas and how they’re connected. Let’s break things down.
Understanding The Spine’s Structure
Your spine is divided into five segments. Today, we’re focused on three of them:
- The cervical spine, which is your neck
- The thoracic spine, which is your mid and upper back
- The lumbar spine, which is your lower back
Each segment consists of stacked vertebrae separated by intervertebral discs–soft cushions that sit between your vertebrae and act as shock absorbers. These vertebrae are connected by ligaments that hold your spine in position and allow you to bend, twist, and move. Finally, deep core muscles wrap and support your spine, helping to stabilize it.
We often hear about lumbar back pain because the lumbar spine carries most of the body’s weight, making it more susceptible to injury and degeneration. However, pain can develop in any part of the spine and the surrounding soft tissues.
So, where does the shoulder fit in? While it’s not part of your spine, your entire body is connected. So, for example, an injury in the intervertebral discs of your cervical spine can lead to pain in the shoulder and arm. Shoulder blade pain often stems from the neck and is not actually a shoulder issue. Postural issues can also impact your entire body, so weak upper back muscles might contribute to pain in your neck or shoulder.
That said, let’s examine some of the common causes of neck, back, and shoulder pain.
Neck and Back Pain Causes
- Sprains (tears in the spine’s ligaments)
- Strains (tears in the neck or back’s muscles or tendons)
- Degenerative changes to the cervical discs
- Herniated discs, in which a disc bulges or ruptures and presses on a nearby nerve
- Osteoarthritis
Shoulder Pain Causes
- Tears in the rotator cuff, a group of muscles that wrap and support the shoulder joint
- Inflammation in the shoulder’s tendons or bursa (small sacs that cushion the joint)
- Arthritis, including both osteoarthritis and rheumatoid arthritis
- Frozen shoulder, a condition that causes intense pain and restricted shoulder mobility
Often, injuries to the back, neck, or shoulder are repetitive use, meaning they gradually develop over time. You won’t be able to pinpoint a specific injury but will instead notice increasing levels of pain or immobility. These kinds of injuries develop for a couple of reasons:
- Repeated movements
- Poor posture
- Muscular weakness and imbalance
They also make you more susceptible to an acute injury, which occurs due to a sudden, traumatic event. Whiplash-related injuries are a good example of acute injuries to the cervical spine. Examples in the shoulder include dislocations and severe rotator cuff tears.
How Will The Team at South Sherbrook Therapy Treat My Pain?
Physiotherapy is an excellent resource for treating shoulder, neck, and back pain because it addresses the cause of the pain rather than simply attempting to hide the symptoms. Our team will assess your condition, take a complete health history, and determine why you’re dealing with pain. From there, we’ll create a personalized treatment program that pulls from several different techniques:
- Postural and biomechanical corrections to ensure you aren’t putting undue strain on the affected area
- Manual therapy, a hands-on approach to improving mobility and boosting blood circulation to the affected area
- Modalities such as ultrasound, electrical stimulation, or laser therapy to address pain and facilitate healing
- Targeted mobility and strength exercises to address any underlying range of motion issues or weaknesses
Contact Us Today To Get Started!
The South Sherbrook Therapy team will help you understand the particulars of your upper body pain and provide the tools you need to address it. Call us today to set up an initial appointment.
Three Exercises to Strengthen Your Shoulders and Upper Back
Maintaining strength throughout your shoulders and upper back is crucial to avoid neck pain! The physiotherapists at South Sherbrook Therapy can help you develop a customized exercise program that addresses your needs and fits with your abilities.
Curious about what exercises we might include in that program? Here’s an overview of three common resistance training exercises we often use to help people with neck discomfort. Before trying any of them yourself, make an appointment with our team to ensure you’re using the right weight and proper form.
- Shoulder Press: With a dumbbell in each hand, make a “field goal ” shape with your arms: your arms are bent at a 90-degree angle with your palms facing up. Brace your core as you press the weights overhead, then slowly lower them back down to your starting position.
- Reverse Flies: Lean forward at your waist with your elbows slightly bent and dumbbell in each hand. Slowly raise the weights until they are in line with your shoulders.
- Modified Push-Ups: Push-ups are a great way to build upper back and shoulder strength, but if you find the standard push-up too difficult, never fear: the modified version is just as effective. Start on your hands and knees (instead of your feet) with the body in a straight line from head to knee. Slowly lower your chest until it’s a few inches off the floor, then rise back up.
A dedicated strength-training program is a great way to reduce neck discomfort. Schedule an appointment with us to get started with one of your own!
“I have been coming to see the AT and PT team here for many years. They do a great job of relieving my ongoing lower back issues and osteoarthritis hip pain. Very knowledgeable staff and great facility. Highly recommend”
-M.S.
Easy Valentine’s Day Champagne Cupcakes
Ingredients:
- Cooking spray
- 1 (18.25 oz) white cake mix
- 1 1/4 cups Champagne/sparkling white wine at room temperature
- 1/3 cup vegetable oil
- 3 eggs
- 1/2 cup butter, softened
- 4 cups confectioners’ sugar
- 1/4 cup Champagne or other sparkling white wine at room temperature
Directions:
Preheat oven to 350 degrees F (175 degrees C). Spray 24 muffin cups with cooking spray. Mix cake mix and 1 1/4 cup Champagne in a large mixing bowl; stir in vegetable oil and eggs. Beat batter with an electric mixer on medium speed for 2 minutes. Pour batter into the prepared muffin cups, filling them 3/4 full. Bake cupcakes in the preheated oven until a toothpick inserted into the middle of a cupcake comes out clean, about 20 minutes. Cool cupcakes in pans for 10 minutes before removing to finish cooling, about 30 more minutes. Mix butter, 1 cup confectioners’ sugar, 1/4 cup Champagne, and vanilla extract in a bowl. Stir in remaining confectioners’ sugar, 1 cup at a time, until frosting is smooth and creamy. Spread on cooled cupcakes.
February is Heart Health Month
When’s the last time you thought about your heart health? February is heart health month, so there’s no better time to give one of your most essential organs the attention it deserves.
1. Exercise regularly
Regular physical activity can help you gain muscle strength and endurance. Exercise helps your cardiovascular system work more efficiently by delivering oxygen and nutrients to your tissues.
If you are not currently exercising regularly, start by taking a ten-minute walk around your neighborhood each day. From there, increase the amount of time you walk each day and quicken your pace. You will eventually be able to work up to a more strenuous activity, like running or biking.
2. Eat lots of fruits and vegetables
According to a study published in the International Journal of Epidemiology, eating ten servings of fruits and vegetables a day can lower your risk of cardiovascular disease by 28% and premature death by 31%.
Ten servings may sound like a lot, but remember that there are many ways to up your fruit and veggie intake. You could add fruit to your water, add vegetables to your fruit smoothie, and snack on carrots and hummus during the day instead of chips.
3. Manage your stress
Did you know that there are over 1,400 biochemical responses to stress? Some of these include a rise in blood pressure and a faster heart rate. For these reasons, stress can have long-term adverse effects on your health.
Try to take the time out of your day to practice mindfulness and check in with your body. Deep breathing activities and meditation can do wonders for anxiety. Practicing yoga may also help you decrease your stress levels.
