A lot is riding on your shoulders. When they start to hurt or limit your range of motion, even simple tasks can become painful ordeals and getting a good night’s sleep may seem like an unobtainable dream. Unfortunately, shoulder pain is a common problem, and like so many other health issues, we become more prone to it the older we get.
Shoulder pain can be the result of any number of issues and may involve different parts of the complex machinery that allows our shoulders to do their jobs. The source of the pain can be the shoulder blade or the cartilage, ligaments, muscles, nerves, or tendons in and around the shoulders. Whatever the underlying cause, shoulder pain is an unwelcome problem and one which you want to address as quickly and effectively as possible.
While some shoulder problems can’t be addressed without professional medical treatment, there are plenty of simple at-home remedies and exercises that can bring relief to those suffering from shoulder pain. Try some or all of these approaches to get your pain and discomfort under control:
Over-the-Counter Anti-inflammatory Drugs
Inflammation is the culprit behind much of the pain we feel in various parts of our body, including our shoulders. Reduce the inflammation and swelling and you’ll reduce the pain. Over-the-counter anti-inflammatory medications like aspirin, ibuprofen, and naproxen can relieve shoulder pain caused by rotator cuff injuries, tendonitis and arthritis, and other shoulder problems.
Apply a Cold Compress
Cold is also effective at reducing pain-causing inflammation in the shoulder. Apply an ice pack, plastic bag of ice cubes, or frozen peas wrapped in a washcloth to the painful area for 10-20 minutes, up to five times a day.
Apply Heat
If tension or muscle tightness is the source of your pain, heat applied through a heated gel pack or heat pad can help relax those muscles and alleviate discomfort.
Exercise and Stretch Your Shoulders
Regularly exercising and stretching your shoulders can keep them flexible and strong and reduce the likelihood of pain and injury. While you should stop any stretches or exercises that cause you additional pain, try the following if you can do so without further discomfort:
Pendulum stretch for range of motion:
- Stand and bend at your waist.
- Let your arms on the hang straight down to your sides.
- Keep your neck loose and relaxed.
- Move your arm in a circle up to 20 times.
- Do this stretch at least once each day.
Overhead shoulder stretch:
- While sitting or standing, intertwine your fingers in front of you.
- Bend your elbows and raise your arms over your head.
- Gently squeeze your shoulder blades together and move your elbows back.
- Continue for up to 20 repetitions, five to 10 times a day.
“Stop Doing That”
You’ve probably heard the old joke about the patient who goes to the doctor and complains that “It hurts when I do this,” to which the doctor responds, “Then stop doing that.” Shoulder pain may be no joke, but stopping any activities or motions that cause you pain or discomfort is indeed sound advice.
Schedule a Shoulder Pain Appointment at OrthoMiami Today.
At OrthoMiami, we understand the challenges and struggles that come with living with shoulder pain. When at-home treatments don’t provide relief, we use the most advanced and effective methods to eliminate pain, repair joints, and restore mobility to our patients. The OrthoMiami team always welcomes new patients and can generally schedule new patient appointments within a couple of days.
Please contact us today at (305) 596-2828 to schedule your appointment. We look forward to meeting you.
