The shoulder area is one of the most used and abused parts of the body. This complex area of the body consists of two joints, tendons, muscles, and bones used for activities such as brushing hair to lifting weighty objects. The complex shoulder area is one of the most susceptible to injury and pain due to use and overuse.
How to Relieve Shoulder Pain at Home
With most shoulder pain, it is possible to manage your pain and discomfort at home. Some of the most successful ways to manage pain in the shoulder area are:
- Shoulder pain relief medication such as ibuprofen, and acetaminophen.
- Applying a cold compress to the area for the first forty-eight hours then switch to heat application.
- Wear a compression brace for support.
- Lift and elevate the area while resting or sleeping.
Simple Exercises to Manage Shoulder Pain
Including shoulder pain relief exercises into your daily routine, along with shoulder pain stretches, can see many positive results. Some simple daily exercises to strengthen the shoulder muscles and tendons and control pain include:
- Shoulder rotations by lifting the shoulders toward the ear lobes then slowly rotate forward.
- Rotating shoulders by lifting toward the ear lobes then rotating back toward shoulder blades.
- Rotations should be done when sitting with back straight and feet flat on the floor.
- Stretch shoulder by moving both shoulders slowly toward the center of the body and hold the position for a few seconds.
- Back shoulder stretches are moving both shoulders slowly toward shoulder blades then holding for a few seconds.
These simple exercises can be done several times a day to increase blood flow to the area and assist with pain relief.
Preventing Shoulder Pain
Preventing shoulder pain from occurring again and controlling symptoms will help in reducing the downtime with severe shoulder pain. Tips for preventing shoulder pain include some of the following suggestions:
- Shoulder pain relief massage to assist in increasing blood flow and improving mobility.
- Incorporating plenty of vitamin D into diet and exposure to daily sunshine.
- Stay physically active and continue with exercises and stretches to the shoulder area.
- Wear a compression brace when doing excessive activities like continued heavy lifting.
It is always wise to assess mattress and pillow for extreme wear and breakdown of materials to prevent severe shoulder pain after sleeping. Replacing an old mattress and pillow can be a simple way to avoid many of the common shoulder pain issues.
A few changes in daily activities and being aware of what causes shoulder pain are some of the best ways to prevent it from occurring again. Most shoulder pain will decrease or go away entirely within a few weeks. A treatment plan that includes exercise, rest, and eating a nutritional diet will assist in controlling shoulder pain. When pain or symptoms increase or become more intense when exercising, consulting with a medical provider will be necessary.