BURSITIS SHOULDER PAIN

Inside each of your shoulders is a tiny, fluid-filled sac known as a bursa. Bursae help reduce friction between the bones in your joints. If the bursa in your shoulder becomes inflamed, it leads to a condition known as shoulder bursitis.

Causes can include injury, overuse, or medical conditions that cause joint inflammation, such as rheumatoid arthritis. Shoulder bursitis is also known as “subacromial bursitis.” It can be treated in a variety way, both at home and in a doctor’s office.

WHAT DOES SHOULDER BURSITIS FEEL LIKE?

The shoulder bursa acts as a cushion for a tendon in your rotator cuff that connects bone to bone. If you have bursitis, certain movements of your shoulder and the tendon can cause significant pain and discomfort. The pain can vary based on your specific injury. However, some of the more common symptoms of bursitis are:

            •          discomfort when lying on your shoulder

            •          pain on the outside or top of your shoulder

            •          pain that gets worse when you lift your arm to the side

            •          pain when pushing on or opening a door

            •          pain when trying to “circle” your arm

            •          pressure and pain when pushing on the top of your shoulder

Some people are at higher risk for shoulder bursitis because they use their shoulders more than others. Examples of those who are more prone to bursitis include:

            •          carpenters

            •          musicians

            •          athletes

            •          gardeners

However, anyone can injure their shoulder and develop bursitis.

AT-HOME SHOULDER BURSITIS TREATMENT

Because bursitis is often due to inflammation, giving your shoulder enough time to rest can often help reduce symptoms.  

Bursitis of the shoulder is treatable at home or by a doctor. Symptoms are often relieved using the RICE method: rest, ice, compression, and elevation.

More specifically, the following treatments may help with shoulder bursitis:

Anti-inflammatories: Aspirin or ibuprofen can reduce swelling and discomfort in the shoulder. They are available to purchase over the counter or online.

Rest: Reducing shoulder movement can stop the bursa from getting more irritated and give it time to heal. A shoulder brace can help. Along with rest, some gentle shoulder exercises can stop the joint from becoming stiff.

Ice packs: When an injury or overuse causes bursitis, an ice pack can help within the first 5 days. Apply ice every 15 to 20 minutes at 4 to 6-hour intervals to reduce pain and swelling. Ice packs are available for purchase online.

Steroid injections: If symptoms persist, a doctor can inject corticosteroids in or around the bursa. This reduces swelling and discomfort. The effects may be temporary, but treatment can be repeated several times.

Surgery: When shoulder bursitis is long-term and does not respond to treatment after 6 to 12 months, surgery may be suggested as a final option. Surgery can repair damage and reduce the pressure in the bursa.

Once the pain starts to go away, some gentle strengthening exercises can help speed up recovery. Doing daily exercises can keep the shoulder active without putting too much pressure on the shoulder joint.

COMMON EXERCISES INCLUDE:

Shoulder Rotation

1.        Stand upright and raise the shoulders toward the ears. Hold for 5 seconds.

2.        Squeeze the shoulder blades together behind the back. Hold for 5 seconds.

3.        Pull the shoulder blades downward toward the heels. Hold for 5 seconds.

                        Repeat 10 times.

Door Presses

            1.        Stand upright in an open doorway.

            2.        Take the injured arm and bend the elbow 90 degrees with your hand                            in front of you, as if to shake someone’s hand.

            3.        Press the back of the hand into the doorframe.

            4.        Hold for 5 seconds.

                        Repeat 15 times.

Stick lifts

            1.        Find a stick. A broom handle is perfect for this exercise.

            2.        Stand upright and hold the stick in both hands with palms facing                        down.

            3.        Slowly raise the stick overhead while keeping the arms straight.

            4.        Hold for 5 seconds and slowly lower the arms.

                        Repeat 10 times.

YOGA WITH SHOULDER BRUSITIS

you can practice yoga, but with very specific modifications. Because specific movements could prolong recovery times, avoid taking the arms above parallel to the floor for a while. Poses such as Virabhadrasana II (Warrior Pose II) are probably fine, whereas you should modify Virabhadrasana I (Warrior Pose I), Utthita Parsvakonasana (Extended Side Angle Pose), or Urdhva Hastasana (Upward Salute) to honor the injury.

When you are ready to take your arms overhead again, one specific movement of the upper arm bone—external rotation—can reduce aggravating your condition. Experiment by taking your arm out to the side until it’s parallel to the floor, with the palm facing the floor. Bring the arm back to your side. Rotate the palm so that it’s facing up with the thumb pointing behind you, and lift the arm from the side of the body. Do you feel a noticeable difference in the amount of pain between the first and second methods? Keep this in mind as your condition improves and your painless range of motion increases.

Obviously, you may need to avoid poses such as Adho Mukha Svanasana (Downward-Facing Dog Pose) and all of its myriad variations, Adho Mukha Vrksasana (Handstand), Pincha Mayurasana (Forearm Balance), and Salamba Sirsasana (Supported Headstand) until reaching the arms overhead is no longer painful. And even then, it’s important to know that when you invert, you will likely experience more compression in the shoulder joint, and possibly some recurrence of pain, due to the weight of the body dropping toward the floor.

It’s also interesting to note that we tend to compensate when bursitis occurs by raising the affected shoulder toward the ear, which shortens the upper trapezius muscle and other muscles in the neck region and can lead to a whole new problem. You can counteract this with your yoga practice. When you are well enough to lift the arms overhead, begin the movement by consciously moving the shoulder blades down and away from the ears as you lift the arms. As the arms continue to move overhead, feel the shoulder blades spread away from each other (in protraction), creating width across the upper back.

One of the muscles often implicated in shoulder bursitis is the supraspinatus, which begins in the upper part of the scapula and attaches to the head of the arm bone. Gomukhasana (Cow Face Pose) and Garudasana (Eagle Pose) arms both seem to help lengthen this muscle, so you may want to add them to your tool kit.

Let us know if this was any help and if you have any questions.

*Disclaimer:  We offer guidance and support through yoga practice.  We are not medical doctors and we always ask you seek approval from your doctors if you have any doubts with your conditions.