Whether you have been helping someone move or maybe you just slept wrong, shoulder pain can be painful and difficult to properly treat. Extremity pain can be more easily managed because you are able to wrap the hurt area, easily ice the area, and massage it. When shoulder pain strikes, however, it is more difficult because it is a joint you regularly use in activities from brushing your teeth to picking up a glass of water.
But, don’t worry — there are things you can do to help. Below are eight things you should try to relieve your shoulder pain.
#1: Stretching
Shoulder pain can happen when the muscles in the shoulder area are tight and cause discomfort when stretched during movement. This may be due to inflexibility or could happen if you had a recent injury that made it impossible to have the necessary amount of movement to the area.
Regardless of the cause, stretching is an excellent way to minimize shoulder pain and find some relief. Stretching can give some immediate relief, but the process can be a little uncomfortable since you will be stretching out muscles that are already tight. With the dedication of a few weeks, you should see some improvement in the daily pain level of your shoulder.
One of the most common stretches includes the seated shoulder stretch where you cross your arm in front of your body and use the opposite hand to pull the arm close to your body. This gives your shoulder and arm a nice stretch to begin releasing any tension that you may be feeling.
While stretching is beneficial, if you do have an injury such as a tear, it may make it worse, so it is always advised to speak with your doctor before partaking in any stretches if you think something is really wrong.
#2: Massage
Not only does massage feel really good, it also can be helpful in decreasing your shoulder pain. Massage can be helpful when the pain is related to the muscles in the shoulder.
For example, if your pain is from sore muscles after a hard workout or if you slept wrong and need to get a kink out of your shoulder. You can do a self-massage, ask a close family or friend, consult with a professional, or utilize a massage therapy gun.
Massage mechanically releases the muscles that may be contracted and helps to relax and ease the pain. Massage can also help to reduce stress which can lead to you feeling extra tense as well.
If you are not consulting with a professional it is important to remember that a massage is not supposed to cause pain. So, you do not want to go past a point that the massage is causing significant discomfort.
#3: Icing
Ice is nice in your lemonade on a hot summer’s day, but it can also be helpful to sore shoulders. Any inflammation can cause redness, warmth, and discomfort that can impact your daily activities. If your injury or soreness began recently or is chronically inflamed, it may be helpful to put an ice pack on it.
Ice can reduce inflammation and pain, especially on sore muscles. When using an ice pack make sure that it is not directly touching your skin and is not on the skin for more than 15 to 20 minutes at a time.
To reduce this risk completely, you can try the Cold as Ice Pain Relief Roll-On to provide the same cooling sensation along with the nourishing effects of hemp to help cool and soothe discomfort. With this product, you do not have to worry about any temperature burns and can instead focus on the relief instead.
#4: Rest
Rest is probably the simplest thing you can do to help relieve your shoulder pain. Sometimes all your shoulder needs is a break, so take this excuse to binge-watch all of the television series that you want to watch.
To rest there are three major methods that you can take:
- The first method is to completely rest your body and stay on the couch or in bed all day to gain a full recovery. You can take this time to sleep, watch tv, or spend quality time with your loved ones.
- Another method is to continue on with your normal day and immobilize your arm using a sling. This will allow you to continue being productive while keeping your shoulder steady so it can begin to heal.
- The third option is to simply take it easy. Continue using your shoulder without exerting a lot of effort or strain.
You can decide which method is best for you depending on the recommendations from your doctor, your level of pain, and your lifestyle.
#5: Pain Patch
Shoulder pain is typically a very concentrated pinpoint source of pain. As such it makes it a great candidate for the use of the targeted pain relief solution of a pain patch. More specifically, the Cold as Ice Pain Relief Gel Patch is capable of providing targeted and lasting relief to a sore shoulder.
The convenience factor of a pain patch is that you simply apply the patch to the affected area and are able to forget about it as the pain seems to melt away and sweet relief is provided by the patch as it kicks in. The cold as ice gel within the patch has menthol, which tricks your body’s cold receptors to send a signal to the brain that something cold is on the skin.
Having the patch on your shoulder is like having a discrete ice pack under your shirt that is able to maneuver and bend with your movements.
#6: Topical Pain Reliever Creams
Sometimes when pain is present, not even rest or stretching can help to relieve it. When the pain is more severe than a simple bump but less severe than a serious injury, a topical pain reliever cream may be helpful.
You simply rub the cream to the affected area and wait for the pain to subside. It is always a good idea before using a new skin product to do a test area on your arm to ensure that your skin reacts well to the formula. The last thing you would want is shoulder pain and irritated skin.
Hemp-based pain relief cream with turmeric and aloe is an excellent option for topical pain relief. The turmeric, aloe, and fatty acids all have soothing anti-inflammatory properties, but provide a cool-to-the-touch feel that is soothing and helps to reduce discomfort on contact.
#7: Use a Support Brace
Shoulder pain can stem from other areas of the body including the neck and back. If your body does not have adequate musculature or is injured, it can make it difficult to care properly for your shoulders. If this is the cause of your pain and strain, consider using a back support brace.
A back support brace improves your posture and puts less strain on your shoulders to carry the weight of your body. The straps go around your shoulders like a vest or backpack and fasten around the waist. It not only supports your back but also pulls back the shoulders so that you are using less shoulder strain and can let them relax in the proper position.
Overall, a support brace can be very helpful if your shoulders are hurting due to poor posture. This is actually very common in this day and age when more and more people are working on a computer and are stooped forwards without even noticing it.
#8: See Your Doctor
If these at-home remedies are still not relieving your pain you should consider going to visit your health care provider. Other indications that your shoulder pain is more serious is a change in color to the skin, inability to move the shoulder, extreme pain, fever, or palpable warmth on the skin’s surface.
Your doctor will be able to guide your treatment according to your specific health needs and ensure you are getting the exact care that you need. You can also reach out to your health care provider before things get serious just to check in and let them know you are experiencing shoulder pain. They can then let you know actions to take and if further evaluation is necessary.
Wrapping Things Up
Shoulder pain is nothing to take lightly. It can impact your ability to easily perform daily functions. When you are faced with shoulder discomfort take solace in knowing there are actionable steps you can take to mitigate your pain and help you get back to exactly what you want to be doing soon enough!