We couldn’t wait to leave 2024 behind and step into 2025 with new goals and ambitions. Every New Year brings a fresh start, and some of the most popular resolutions continue to focus on weight loss and exercise. But there’s one thing that can throw a wrench in your plans: unresolved shoulder or back pain.
Many people mistakenly think that simply exercising or losing weight will fix their nagging pain, but that’s not always true. Do you have weight loss or fitness goals for this year? If so, the last thing you want is for pain to get in your way. Let’s talk about how you can prevent shoulder or back pain from derailing your 2025 goals.
Here are some top tips and advice I give my clients every year to help them stay on track with their health and fitness resolutions:
Mobility Before Stability
Your muscles can only function at their best when your joints have optimal mobility. I often remind my clients that muscles just get long and short, but if your joints aren’t moving properly in all the directions they need to, your muscles can’t do their job effectively.
Strengthening around a joint that doesn’t move well can create more muscle imbalances and even lead to injury. If your shoulder or back pain stems from poor joint mobility, increasing your activity level without addressing this issue could make things worse.
We saw this happen a lot at the start of the pandemic. People began walking and exercising more than usual, and we saw a surge in unexpected shoulder and back pain. Why? Their joints weren’t used to so much movement, and this highlighted existing mobility issues and compensations.
Don’t let this happen to you! Make sure your joints—including your spine—can move freely and painlessly before diving into a new exercise routine. For tips on improving joint mobility, check out guidance from trusted health organizations like the National Institutes of Health (NIH).
Pace Yourself
It’s tempting to go all in on your new fitness or weight loss goals but remember, slow and steady wins the race. If you’ve been out of shape for a while or are trying something new, expect to feel sore. However, if you’re limping for days or experiencing sharp pain in your back or shoulders, it’s likely you overdid it.
A good rule of thumb is to monitor your soreness on a scale of 1 to 10. I tell my clients to aim for no higher than a 5. If your pain goes beyond a 6 or lasts more than a day at that level, it’s a sign you’ve pushed too hard and could be risking injury.
When in doubt, listen to your body. And if you’re unsure about what it’s telling you, seek help from a movement expert. For more tips on pacing yourself safely, consider guidelines from the Centers for Disease Control and Prevention (CDC).
Get Assessed by a Movement Expert
If you’ve already got nagging shoulder or back pain, do yourself a favor and see a movement expert before starting your exercise routine. Your first instinct might be to visit your doctor, which is fine, but it’s important to understand the difference in how various professionals approach your pain.
Medical doctors are trained to screen for serious problems, often using X-rays or MRIs to rule out fractures or pathologies. However, they don’t typically assess how your pain behaves during movement or exercise—which is where most people’s issues lie.
That’s where we come in. At our practice, we conduct detailed movement assessments using specific tests to identify how your pain behaves and what triggers it. This helps us create a tailored plan to control your pain and keep it from derailing your goals.
For example, one of our clients hadn’t played golf in years due to back and shoulder tightness. He wanted to start again but was worried about getting hurt. After assessing his movement patterns and addressing mobility issues, he was able to hit the golf course confidently.
If you want to ensure your pain doesn’t interfere with your plans this year, schedule a movement assessment with a specialist. Learn more about how assessments can help from resources like the American Physical Therapy Association (APTA).
Don’t Ignore Persistent Pain
Sometimes, nagging pain feels like something you can push through, but that’s not always the best approach. Persistent pain can signal underlying issues that won’t resolve on their own. Ignoring it might lead to compensations in how you move, setting you up for even bigger problems down the line.
Whether it’s tightness in your back, sharp pain in your shoulder or discomfort that lingers after exercise, don’t wait for it to go away on its own. Addressing it early can save you a lot of frustration and keep you on track with your goals.
Take Control of Your Health Goals
The start of a new year is the perfect time to focus on your health and well-being. But unresolved shoulder or back pain can throw you off track. By prioritizing joint mobility, pacing yourself, and seeking expert help when needed, you can prevent pain from derailing your progress.
If you’re ready to take control of your goals and want to see if one of our specialists can help, we’re here for you.
Discover the Benefits of Hands-On Therapy
Don’t let shoulder and back pain hold you back from achieving your goals. At Hands-On Therapy, we provide effective solutions like shockwave therapy to help alleviate pain and promote healing. Whether you’re searching for “hand therapy near me“, our expert team is here to support you every step of the way.
If elbow pain is preventing you from enjoying life, check out our specialized elbow pain treatment or our focused tennis elbow treatment.
We’ve also covered more on how Shockwave Therapy for Shoulder Pain can be a game-changer and invite you to watch our YouTube video on how to Get Rid of Tennis Elbow and Golfer’s Elbow with Radial Shockwave Therapy.
If you’re an occupational therapist, physical therapist, or certified hand therapist who wants to develop your clinical skills, check out Hoang Tran’s program. She offers both online and in-person learning events designed to help you grow your expertise.
Take the first step toward living pain-free. Contact Hands-On Therapy today to start your journey to better health and wellness!
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The material contained on this site is for informational purposes only and DOES NOT CONSTITUTE THE PROVIDING OF MEDICAL ADVICE, and is not intended to be a substitute for independent professional medical judgment, advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions or concerns you may have regarding your health.
