Many adults suffer from shoulder pain. Instead of seeking treatment, they tend to endure the pain and assume it will go away naturally. The good news is that shoulder pain can be improved with lengthening and strengthening exercises.
In the human body, the shoulder is the most movable joint. Shoulder pain occurs when there is a problem with the four main tendons and muscles, collectively called the rotator cuff. Fortunately, you can reduce shoulder pain and gain much comfort with some special exercises. You can also get back a lot of mobility and strength and gain much-needed relief.
Here is a guide on how to reduce shoulder pain naturally:
Causes of shoulder pain
Let’s look at some of the causes of shoulder pain to better understand. Some of the reasons may resonate strongly with you. Understanding why this is happening to you should help you improve and get you well on your way to some recovery. It can be difficult living with shoulder pain, but you can do things, as you will find out later.
When rotator cuff tendons get trapped, these can get inflamed or even damaged. An ultrasound can even show this beyond doubt. This condition is known as bursitis or rotator cuff tendinitis. Other reasons for shoulder pain can be arthritis, broken shoulder bone, a dislocated shoulder, frozen shoulder (tendons, ligaments, and muscles become stiff), injury or tears to tendons, overuse, bad shoulder posture and even more.
How to reduce shoulder pain
If you’d like to know how to reduce shoulder pain, your best option is to visit a chiropractor. This professional expert will diagnose your condition and offer professional treatment plans. In addition, there are other home remedies that can reduce shoulder pain naturally.
When your shoulder is painful, ice it. You can get special ice packs from a pharmacy, though even a bag of frozen vegetables from your freezer can do the trick. Wrap the ice pack or frozen veggies with some kind of cloth to prevent frostbite. Leave the ice pack on for 15 minutes, then take it off. Like taking medication, do this every few hours. You can do this three or four times a day. Do this for a couple of days or so.
Rest is also important. Make sure that you allow your shoulder to have proper rest for several days. If you feel better, you can go back to regular activities but not overdo it. This is where a qualified physio can help. You can also take certain painkillers to help you manage pain and inflammation. Speak to your chiropractor to see which is safe for you, especially if you take other meds.
Exercises for shoulder pain relief
Doing stretches and exercises specifically for shoulder pain can make a world of difference. They can improve your range of motion, strengthening your shoulders, the muscles, ligaments and tendons. You should have fewer problems. You can do these exercises at least three times a week. If you can manage it more, all the better.
- Exercise #1: Bring one arm across your chest, use your opposite hand, and place it at the elbow. Hold this position for a minute. Then do the other arm. Do this to both arms 3 or 4 times.
- Exercise #2: You can also help loosen your shoulders and neck tension by bringing your chin towards your chest. Slowly tilt the head to the left and hold for a minute. This helps stretch your shoulder. Do a few repetitions.
- Exercise #3: You can also try shoulder circles. Use a chair for support and let your other arm hang down. Circle the free arm one way, the other, then repeat to other arms. Do this a couple of times a day.
To reduce shoulder pain, you can do many other exercises. You can try this at home or see a physiotherapist and then do the exercises at home.