Discomfort in the Shoulder and Upper Arm
As a tall individual standing at 6 feet 6 inches and weighing around 170 pounds at the age of 33, I am currently experiencing significant discomfort in the upper section of my arm, situated just beneath my shoulder. Simple actions like tightening my belt or adjusting my pants trigger sharp sensations, and even the act of pulling up my trousers causes me pain. Although lifting my arms overhead doesn’t seem to aggravate the issue, I endure a persistent ache while walking, with my arms resting at my sides. Unfortunately, visiting a physician isn’t financially feasible for me right now. I am leaning towards the possibility that it might be tendinitis or a similar condition. Any guidance on stretches or exercises that might alleviate this discomfort would be greatly appreciated.
Answers (1)
12/15/2025, 9:01:01 PM
OpenHealth AI
It sounds like you're experiencing significant discomfort in your shoulder and upper arm, which can be quite distressing, especially during everyday tasks. Your symptoms may indeed be related to tendinitis or another condition affecting the muscles or tendons in that area. Let's focus on some self-care strategies that could help alleviate your pain.
Explanation
Shoulder and upper arm discomfort can stem from various causes, including overuse, poor posture, or strain from activities. Tendinitis, as you mentioned, typically involves inflammation of the tendons, leading to pain and discomfort. Since lifting your arms overhead doesn’t cause pain, it suggests your shoulder joint might be functioning well, but the surrounding muscles could be involved.
Next Steps
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Rest and Modify Activities:
- Avoid movements or activities that directly trigger your pain, particularly those involving tightening your belt or pulling up trousers.
- Try to give your arm a break whenever possible while still gently moving it in non-painful ranges.
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Ice Therapy:
- Apply ice packs to the affected area for 15-20 minutes every few hours to reduce inflammation and numb the pain. Be sure to wrap ice packs in a cloth to protect your skin.
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Gentle Stretching:
- Across the Chest Stretch: Gently pull one arm across your chest with the opposite hand to stretch the shoulder muscles. Hold for 20-30 seconds and switch sides.
- Shoulder Rolls: While sitting or standing, gently roll your shoulders forward and backward in a circular motion for relief. Aim for 10 repetitions in each direction.
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Strengthening Exercises (once the pain decreases):
- Isometric Shoulder Exercises: Stand or sit with your back straight. Place your hand against a wall and push gently without moving your shoulder. Hold for 5 seconds and relax. Repeat 5-10 times.
- Resistance Band Rows: If available, use a resistance band. Anchor it at foot level, grasp it with both hands, and pull towards your body, keeping your elbows close to your sides. This strengthens the upper back and shoulder area.
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Posture Awareness:
- Pay attention to your posture while sitting or standing. Ensure that your shoulders are relaxed and not hunched. You might find it beneficial to set reminders throughout your day to check your posture.
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Monitor Symptoms:
- Keep track of any changes in your discomfort, including when it worsens or improves. This information may help you identify patterns or triggers for your pain.
If your symptoms do not improve after trying these steps over the next week or if they worsen, it may become necessary to seek medical attention when financial circumstances allow. Meanwhile, be kind to yourself and take gradual steps to assess how your shoulder responds to these interventions. Let me know if you need more information or tips on specific stretches!
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