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29Oct 2019

Do I need a scan to diagnose my shoulder pain?

There is often not a single simple explanation for your shoulder pain, and findings on scans often reveal changes which are normal signs of ageing rather than the root cause of your pain.
For instance, degenerative changes in the rotator cuff tendons, cartilage damage and arthritis, are all often found when scanning individuals with no shoulder pain or weakness.
Shoulder pain is likely to be caused by a multitude of factors which can often be addressed with exercise.
29Oct 2019

How will exercise help my shoulder pain?

Research has proven that exercise is often as effective as surgery for treating shoulder pain. However, exercise doesn’t just improve your pain, it does so much more:
  • Promotes healing
  • Strengthens your muscles and tendons
  • Increases your confidence and trust in your shoulder
  • Reduces your pain and fear to move
  • Builds your capacity and tolerance for activity
  • Helps you return to living a full and busy life once more
29Oct 2019

If I have a tear in my rotator cuff tendon, is surgery the only option?

Tears of the rotator cuff are very common and are a normal part of the ageing process. Most rotator cuff tears do not cause any pain or problem.

The rotator cuff tendons are all connected to create a large broad flat structure around the top of your arm bone, rather like a blanket. So when one tendon is torn, you can picture it like a hole in this blanket. A hole in a blanket doesn’t mean a blanket becomes useless, and this is the same for a tear in your rotator cuff.

Exercises strengthen the rest of the blanket to compensate for this ‘hole’ and are very safe to do. Exercise will reduce your pain and fear as well as improve your function.

29Oct 2019

Do I need to wear a collar for my neck pain?

Neck collars are no longer recommended for neck pain or injury unless you’ve been told to wear one by a specialist for a specific reason as they have been shown to actually slow recovery. It’s better to keep you neck moving despite some pain initially to avoid any lasting problems and get back to normal as soon as possible.
Muscles and joints in the neck can stiffen up very quickly if they are being kept still so avoid using a collar and get the neck moving again straight away. Remember – Motion is lotion!
29Oct 2019

Does posture play a part in my neck pain?

Yes – Prolonged sitting, whether at work or at home, can certainly contribute to neck pain and stiffness persisting. Slouched sitting postures or when you’re continually looking down can lead to greater muscle tension in the neck and shoulder region.
It is essential that you regularly change your position, move your neck in different directions and get up from your desk if at work at frequent intervals throughout the day. So make sure you set yourself a reminder to get up and move around every hour if you’re sitting at work all day.
Check out this video for ideas on postural exercises for neck pain.
29Oct 2019

Do I need painkillers for my neck pain?

Painkillers may be necessary for a short period if neck pain is severe although this will not speed up your recovery.
They should only be used in conjunction with other measures, such as exercise, and even then just as a short-term option as they can bring side effects.
Exercise, which is safer and cheaper, is considered the preferred option. Movement is the best medicine for neck pain!
29Oct 2019

Can I exercise with neck pain?

Yes, absolutely! Exercise and activity reduces and prevents neck pain. Exercise is shown to be very helpful for tackling neck pain and is also the most effective strategy to prevent future episodes.

Start slowly and build up both the amount and intensity of what you do and don’t worry if it’s sore to begin with – you won’t be damaging your neck.

No one type of exercise is proven to be more effective than others so just pick an exercise you enjoy, that you can afford to maintain in the long-term and that fits in with your daily schedule.

29Oct 2019

Do I need a scan to diagnose my neck pain?

You rarely need a scan and it can do more harm than good. This is because seeing perfectly normal changes to their spine related to age which are not predictive of neck pain can cause people to avoid the activities they should be doing to get better, such as exercise and movement in general.
Studies have shown that a scan does not show the exact reason for neck pain in 95% of cases and will not guide further management.
However, there are extremely rare cases of neck pain where immediate medical advice and need for scanning may be required. See Further Support section for the list of symptoms associated with neck pain that might require you to see you GP sooner.
29Oct 2019

Should I rest or stop activity if I have neck pain?

No – Scientific studies now indicate prolonged rest and avoidance of activity for people with neck pain actually leads to higher levels of pain, greater disability, poorer recovery and longer absence from work.
In the first few days of a new episode of neck pain, avoiding aggravating activities may help to relieve pain. However, staying as active as possible and returning to all usual activities gradually is actually important in aiding recovery – this includes staying in work where possible.
While it is normal to move differently and more slowly in the first few days of having neck pain, this altered movement can be unhealthy if continued in the long-term.
29Oct 2019

Will exercise make my pain worse?

Listen to your body. It is beneficial to find a type of exercise that you can continue to do. It is safe to work through a low level of pain. If a particular type of exercise is too painful then reduce or avoid this activity initially.

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