Shoulder First Aid (no accident/random)


So perhaps your shoulder pain started when you were sitting at the desk, or maybe it just started when you woke up. Firstly, I need you to pause the video and make sure you aren’t experiencing any of the ‘red flags’ below:



If you are experiencing any of the following please consult a doctor asap or go to the emergency department of your hospital.

  • Losing control of your bowel or bladder
  • Feeling dizzy or losing balance
  • Feeling weak or numb anywhere in your body
  • Persistent pins + needles
  • Feeling nauseous or vertigo
  • Feeling faint
  • Have double vision
  • Having problems with your speech or swallowing
  • Have a fever or night sweats


For more information about ‘red flags’ watch this video (click here).


In this instance, you can apply either heat or ice, for up to 20 minutes every two hours, whichever feels more relieving to your symptoms. Just be sure to put something between the heat or ice pack and your skin, such as a towel or pack holder and make sure you check the skin every few minutes for burning or irritation.


If your shoulder is painful when, for example lifting it past 90 degrees, avoid this action for now but do try and keep moving in a comfortable range.


You should be aware that your pain may actually be coming from your neck, so you should try and avoid slouching with your posture when sitting or standing as this can put excessive strain through your neck.


One of the most important things is that you try not get to stressed or anxious about your pain. Just try to stay calm and know that pains like this are common and can be treated.


I recommend that you try and see a physiotherapist in the next 48hours, so that they can assess you and work out what’s most likely causing your pain and guide you through rehabilitation.


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