Condition guide
Does your shoulder hurt as you move it, is reaching getting harder, or do you notice catching and grinding as the joint moves? Shoulder osteoarthritis develops as the cartilage lining the joint gradually thins. It is less common than in the hip, knee and hands, and usually starts after the age of 50. Most people manage it without surgery, through movement, exercise and the right daily habits.
Keep moving your shoulder; rest it only when it is painful. Movement maintains muscle strength and joint flexibility.
Spread your daily tasks through the day and break them up with rests. Cut down on tasks that involve lifting your arm overhead again and again.
Lie on your back with your painful arm supported on a pillow, or lie on your good side with a pillow under your painful arm.
You can take regular painkillers after checking with your doctor or pharmacist. Ice wrapped in a towel or heat also eases pain for some people.
Exercises at home
Do the movements within a comfortable range without forcing them. Mild aching or stretching is normal and should settle within half an hour. If your pain increases, stop the exercise and speak to your doctor or physiotherapist.
Lean forward with your good hand on a table and let your painful arm hang loosely. Swing the arm forwards and backwards, then side to side, then in circles in both directions. Move the arm by gently rocking your body rather than using the arm muscles.
5–10 repetitions of each movementSit with the elbow of your painful arm tucked into your side and bent at 90 degrees. Hold a stick in both hands and use your good arm to push your painful hand outwards as far as is comfortable, then bring it back.
5–10 repsSit or stand at a table with your hands on a towel. Without lifting your shoulders, slide your hands forwards as far as is comfortable, then draw them back.
Start with 5 repetitions and add 1–2 each day; at least 3 times a dayHold a towel behind your back, with your good arm above and your painful arm below. Use your good arm to pull the towel gently upwards so your painful hand slides up your back. Don’t force it.
5–10 repsA steroid injection into the joint can ease pain for a while in some people, but the effect varies and it is not suitable for everyone. It cannot be repeated long term because over time it damages the shoulder tendons.
According to one NHS leaflet, keyhole surgery is not helpful for shoulder osteoarthritis. Most people are treated without surgery, with physiotherapy, painkillers, self-help and, if needed, injections.
A shoulder replacement may be considered if pain is significant and non-surgical treatment has not helped enough. Your surgeon will decide which type of replacement is suitable.
In both, the shoulder is painful and stiff. To tell them apart, your doctor will examine you and order an X-ray to look for osteoarthritis.
Activities that are gentle on the joint, such as walking, cycling, swimming and low-impact aerobics, tai chi, yoga and Pilates, are suitable. Exercise reduces pain and stiffness, strengthens muscles and improves overall fitness.
For stiffness that comes on suddenly, see the frozen shoulder guide; for pain that worsens when you lift your arm, see the shoulder impingement guide.
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