Shoulder pain is something many of us have experienced, but when that pain turns into stiffness, making it hard to move your arm, it could signal a condition known as a frozen shoulder. While physical injuries are often blamed for this condition, a lesser-known but significant cause is stress. Yes, you read that right, chronic stress can lead to a frozen shoulder. We spoke to our expert Dr Rohit Lamba, Head of Department and Senior Consultant, Bone, Joint Replacement and Orthopaedics, SHALBY Sanar International Hospitals, Gurugram, who explained the connection between stress and a frozen shoulder and how to manage it.

How Stress Affects the Shoulders

“Tightness and tension in the shoulders are common physical responses to stress. When stressed, our bodies enter a fight-or-flight mode, a survival mechanism designed to help us respond to perceived threats. This reaction causes muscles to tense up, particularly in the neck and shoulder region,” said Dr Lamba.

Dr Lamba explains that over time, this tension can become chronic, especially if stress is left unmanaged. The shoulder joint, in particular, is susceptible to this kind of buildup. The longer stress persists, the more likely it is to cause inflammation, leading to a stiff or ‘frozen’ joint capsule, he added.

When anxiety or stress remains unchecked for extended periods, the tension in the shoulder muscles can cause pain, tightness, and discomfort. In some cases, the joint becomes so stiff that it severely limits the range of motion, a hallmark of a frozen shoulder (adhesive capsulitis).

Also Read: Frozen Shoulder: Why It Happens And How To Handle It, Expert Explains

The Connection Between Stress and Frozen Shoulder

Stress doesn’t only affect the mind—it also has a significant impact on the body. Long-term exposure to stress leads to increased cortisol levels, the body’s primary stress hormone. Elevated cortisol levels can trigger inflammation, contributing to various musculoskeletal conditions, including a frozen shoulder. “The tension and anxiety can get stored in the shoulder joint, and if it is continuous over a long period, it could lead to a frozen shoulder,” said Dr Lamba.

A 2023 study found that anxiety and depression during the COVID-19 pandemic increased the risk of developing a frozen shoulder by 8.8 times, a higher risk factor than many other associated conditions.

Frozen shoulders typically occur in stages. It begins with pain and stiffness, eventually progressing to a phase where the joint becomes “frozen’ and difficult to move. In cases linked to stress, the inflammation in the shoulder capsule restricts movement, leading to the sensation that the joint is locked in place.

Stress Management as a Solution

The good news is that a frozen shoulder caused by stress can be managed effectively. Addressing the underlying stress is key to relieving the symptoms.” Stress management skills can work wonders to manage a frozen shoulder caused by stress. Not only can they prevent further stiffness, but they can also help alleviate pain, “said Dr Lamba.

Here are some effective stress management techniques to help prevent or manage stress-induced frozen shoulder:

Yoga and Stretching Exercises

Regular stretching and yoga help release tension from the shoulder muscles. They improve flexibility and restore mobility to the joint. Poses like child’s pose, downward-facing dog, and shoulder stretches can target stiffness in the shoulders and neck, gradually loosening tight muscles.

Also Read: Frozen Shoulders: 4 Yoga Poses To Relieve Pain

Meditation and Breathing Exercises

Meditation is an excellent tool for calming the mind and reducing stress. Deep breathing exercises activate the parasympathetic nervous system, counteracting the stress response and relaxing tense muscles, including those in the shoulder.

Outdoor Activities

“Engaging in outdoor physical activities like brisk walking, jogging, or cycling not only helps reduce stress but also enhances blood circulation, which is crucial for maintaining muscle and joint health. Movement keeps the shoulders active, reducing the chances of stiffness,” added Dr Lamba.

Mindfulness Practices

Practicing mindfulness can help you stay aware of how stress affects your body. Regularly checking in with your body can help you notice when your shoulders are tensing up, prompting you to take breaks and release the tension before it escalates into a more serious condition.

[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your own professional if you are dealing with any health issues to avoid complications.]