Understanding Shoulder Pain: Common Causes & How to Find Relief

Shoulder pain is one of the most common complaints we see at The Pannell Project—especially among active adults, athletes, and those working physically demanding jobs. Whether it’s a sharp pinch when reaching overhead or a dull ache that just won’t go away, shoulder pain can interfere with your daily life, workouts, and sleep.

Let’s break down the most common causes of shoulder pain and what you can do to take back control of your movement and comfort.

Common Causes of Shoulder Pain

1. Rotator Cuff Irritation or TearThe rotator cuff is a group of muscles and tendons that stabilize the shoulder. Overuse, poor posture, or even just aging can lead to irritation, tendinitis, or tears.

2. Shoulder ImpingementWhen your shoulder blade (scapula) doesn’t move efficiently, it can “pinch” tendons or bursae in the joint, especially during overhead movements. This often feels like a sharp or catching pain.

3. Poor Posture & Scapular DyskinesisRounded shoulders and a forward head posture can lead to dysfunctional shoulder blade movement. This not only stresses the shoulder joint but can also cause compensations that lead to upper trap overactivation and neck tension.

4. Frozen Shoulder (Adhesive Capsulitis)A more chronic issue where the shoulder joint becomes stiff and painful to move, often following an injury, surgery, or long period of inactivity.

5. Arthritis or Degenerative Joint ChangesAs we age, cartilage can wear down, leading to stiffness, grinding, and inflammation in the joint.

   
   

What You Can Do Right Now

1. Focus on Mobility Before StrengthTrying to strengthen a joint that doesn’t move well is like trying to drive a car with the parking brake on. Start with thoracic spine mobility, scapular control, and gentle shoulder range of motion work.

2. Decrease Upper Trap DominanceMost people overuse their upper traps when they lack lower trap and serratus anterior strength. Try wall slides, prone Y’s, or serratus punches to get those stabilizers firing.

3. Improve Your PostureEven 5 minutes a day of postural resets—such as foam rolling the thoracic spine or doing doorway pec stretches—can make a difference over time.

4. Don’t Push Through PainPain is a warning signal. If you’re getting sharp, pinching pain with certain movements, that’s your body asking you to back off, reassess, and correct your mechanics.

How The Pannell Project Can Help

At The Pannell Project, we take a personalized, hands-on approach to shoulder pain. Here's what you can expect:

• One-on-One Movement Assessments – We identify exactly why your shoulder hurts and what movements are feeding into it.

• Soft Tissue & Manual Therapy – We combine targeted hands-on techniques with guided movement to restore function quickly.

• Customized Home & Gym Programs – Your recovery doesn’t stop when you leave the session. We equip you with clear, effective plans to keep making progress at home or at the gym.

• Education That Empowers – You’ll learn what’s going on with your body and what you can do long-term to stay out of pain.

Whether you're recovering from an injury, dealing with nagging pain, or trying to prevent future issues, we’ve got your back (and your shoulder).

Let's Get You Moving Again

Ready to get started? Book a free consult or movement screen today at www.thepannellproject.com or swing by 300 Fitness Gym in Pontotoc. Let’s work together to move better, feel better, and stay active for life.

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