Shoulder pain and stress - Stress doesn't just affect your back. It also strains the shoulders
Our shoulders ache almost as often as our backs. After all, eight out of ten people are affected by shoulder pain at some point in their lives. We have trouble putting on a sweater over our heads, bringing our hands together behind our back, or reaching for the vase on the shelf. Often, the symptoms last over months, even years, and the arm becomes increasingly difficult to move. The fact is: Such symptoms are often stress-related. Among the common symptoms are a painful, tense feeling, stiffness, discomfort during movements, often in conjunction with tension headaches. But how exactly does stress affect the shoulders?
How Stress Causes Shoulder Pain
- Tensed Muscles
Stress triggers a "fight-or-flight" response in the body. In this process, messenger substances such as adrenaline and cortisol are released. These hormones prepare the body to deal with potential threats by pumping blood faster through the body, providing energy reserves, and activating muscles for a quick escape. Chronic stress can lead to chronic muscle tension and pain in the neck and shoulders.
- Inflammatory Processes
Prolonged stress can initiate inflammatory processes that can cause a "Frozen Shoulder" or impingement syndrome. In this condition, the shoulder stiffens and hurts. Over time, the symptoms worsen, and it becomes difficult to move the shoulder.
- Psychological Stressors
Anxieties, depressions, and other psychological stressors, such as traumas and PTSD, can accompany shoulder pain. The greater the psychological burden, the greater the risk for symptoms.
Our shoulder is a diva, stress makes us feel it quickly. While the joint offers a high degree of mobility, it is not particularly stable: Only muscles and ligaments hold the shoulder blade in place. A good joint cavity like at the hip does not exist. The freedom of movement has its price. Sometimes it is too tight, sometimes calcium or fluid accumulates, or excessive bone spurs grate during movement. And often it is just stress that loads up on the shoulders and leads to muscle tension. A first step: becoming aware of the pressure. Only he who recognizes what is going on can effectively counteract the symptoms. Read on to find out what you can do:
How to Deal with Stress-Related Shoulder Pain
- Movement and Stretching
Physical movement helps relieve pain by causing the body to metabolize stress hormones, improve circulation, and release muscle tension. In addition, sports can distract your mind. With yoga, targeted shoulder and stretching exercises (see further down in the text), you can directly address tense muscles and relieve them.
- Mindfulness and Relaxation Techniques
Practices such as meditation, deep breathing, and progressive muscle relaxation help reduce stress levels and muscle tone, improving physical symptoms.
- Healthy, Positive Lifestyle
In addition to movement and relaxation, sleep and nutrition are the four essential pillars of a healthy lifestyle. A balanced diet with little meat and sugar and sufficient sleep help reduce stress.
- Therapeutic Help
If the symptoms persist despite the above measures, it may be necessary to seek therapeutic help. A doctor or physiotherapist can provide further information and offer appropriate treatments.
Cognitive Behavior Therapy (CBT) and mindfulness-based stress reduction (MBSR) are effective against stress and physical symptoms that come with it. In case of acute shoulder pain, here are some things you can do:
What You Can Do in Case of Acute Shoulder Pain
- Heat and Cold
Heat or cold can temporarily alleviate pain. Heat is recommended for muscle spasms. Try taking a bath, using a heating pad or a cherry stone pillow. Cold is effective for inflammatory pain. Cool packs that can be fixed with tape are suitable, but never apply them directly to the skin to avoid frostbite.
- Gentle Stretching
Give your body some relief by incorporating simple stretching exercises into your daily routine (see below for more details). Tight muscles relax, tendons, ligaments and fascia become more elastic, and the shoulder regains its mobility.
Five Exercises to Stretch Your Shoulder
- Shoulder Rolls
Stand up straight with your feet shoulder-width apart. Roll your shoulders in large circles, first forward, then backward. Try moving both shoulders at the same time or one at a time. Repeat the exercise 10 times and then change directions. This exercise relaxes the muscles and improves flexibility.
- Front Arm Stretch
Extend your right arm straight in front of your body. Grab your right elbow with your left hand and pull it towards your body. Hold this position for 30 seconds and then switch sides. This exercise relaxes and stretches the shoulder muscle.
- Shoulder Shrugs
Stand up straight with your feet shoulder-width apart. Let your arms hang loosely at your sides. Raise your shoulders towards your ears, hold for three seconds, and then let them sink back down. Repeat the exercise 10 times. This exercise relaxes the muscles in your shoulders.
- Over-the-Head Stretch
Raise your right arm over your head. Bend your elbow so that your hand reaches the nape of your neck. Use your left hand to gently press your right elbow towards your head. Hold this position for 30 seconds and then switch sides. This exercise primarily stretches the triceps.
- Trigger Point Release
Get down on all fours. Bring your right arm under your left arm and turn your head to the left. Touch the ground with your right shoulder and the back of your head. Extend your right arm as far as possible to the side. Hold this position for 30 seconds and then switch sides. This exercise stretches the shoulders and the upper back.
Following the text, here are two sentences in English that contain the given words:
- Prolonged stress can lead to chronic muscle tension in the shoulders, causing pain and discomfort.
- Relaxation techniques such as meditation and deep breathing can help reduce stress levels and muscle tone, thereby alleviating shoulder pain.
