4 Simple and Yet Effective Habits for Shoulder Pain Relief

Shoulder pain can be a major hindrance in everyday life, affecting your ability to perform routine tasks like reaching for something on a shelf, lifting objects, or even getting a good night’s sleep. Whether it’s from poor posture, overuse, or an underlying condition, shoulder pain can be a persistent issue that limits your mobility and quality of life. Fortunately, there are simple, effective habits you can adopt to help with shoulder pain relief and improve your overall shoulder health. 

By incorporating these four easy-to-follow habits in your everyday life, you can experience shoulder pain relief and prevent future discomfort.

1. Practice Proper Posture Throughout the Day

One of the most common causes of shoulder pain is poor posture. Slouching, rounded shoulders, or improper alignment while sitting or standing can put unnecessary strain on the shoulder joints, muscles, and ligaments. Over time, this leads to muscle imbalances and increases the risk of injury. 

To improve your posture and experience shoulder pain relief, focus on these tips:

• Sit With a Straight Back: When sitting at a desk or in a chair, make sure your spine is aligned, and your shoulders are pulled back. Avoid hunching forward or slumping, as this can exacerbate tension in the shoulders. 
• Adjust your Workstation: Your desk, chair, and computer monitor should be at eye level. If your monitor is too low or high, you may strain your shoulders while looking up or down for extended periods. By making sure your elbows are at a 90-degree angle when typing, you will have an easier time experiencing shoulder pain relief. 
• Stand Tall: When standing, keep your weight evenly distributed across both feet and avoid shifting your weight to one side. 
• Regular Breaks: If you’re sitting for long periods, make it a habit to stand up, stretch, and walk around for a few minutes every hour. This helps reduce muscle stiffness and tension in the shoulder area. 

By being mindful of your posture and making simple adjustments, you can reduce the strain on your shoulders and aid your journey to finding shoulder pain relief. 

2. Incorporate Regular Stretching and Mobility Exercises 

Keeping your shoulder muscles flexible and mobile is essential for reducing shoulder pain and improving your range of motion. Regular stretching and mobility exercises can help alleviate tension, reduce stiffness, and increase blood flow to the area, which speeds up recovery. 

Here are a few effective stretch exercises for your shoulders: 

• Doorway Stretch: This is a great stretch to open up the chest and relieve tension in the front of the shoulder. Stand in a doorway with your forearms resting against the door frame. Step forward with one foot, gently stretching your chest and shoulders. Hold for 20-30 seconds, then repeat on the other side. 
• Shoulder Rolls: Shoulder rolls help improve shoulder mobility and release built-up tension, aiding in reducing shoulder pain. Sit or stand with a tall posture, then slowly roll your shoulders forward in a circular motion for 10-15 repetitions. Afterward, reverse the direction and roll them backward for another 10-15 repetitions. 
• Pendulum Swings: This is a gentle movement that can help reduce stiffness in the shoulder joint. Stand with your feet shoulder-width apart, then lean forward slightly allowing your arm to hang down. Gently swing your arm in small circles gradually increasing the size of the circle. Perform this for 30 seconds to a minute on each arm. 
• Cross-body Stretch: This stretch targets the back of the shoulder and upper back. Extend one arm straight in front of you, then bring it across your chest, using your opposite hand to gently pull your arm closer to your body. Hold the stretch for 20-30 seconds, then switch sides. 

Incorporating these stretches into your daily routine can help alleviate shoulder pain, keep your shoulders flexible, and reduce tension. 

3. Strengthen the Muscles Around the Shoulder Joint

While stretching helps improve flexibility, strengthening the muscles around the shoulder joint is just as important when finding shoulder pain relief. Weak muscles around the shoulder can lead to poor stability, increasing the risk of injury and pain. Strengthening exercises help to provide better support for the joint, reducing strain, and improving overall function. 

Here are a few strength-building exercises that target the shoulder area: 

• External Rotations with Resistance Band: This exercise targets the rotator cuff muscles, which are crucial for shoulder stability. Attach a resistance band to a stable object at shoulder height. Stand with your side to the band, holding the band in the hand closest to it. Keep your elbow bent at 90 degrees and close to your body. Slowly rotate your forearm outward, away from your body, and then return to the starting position. Perform 10-15 repetitions on each arm. 
• Overhead Press: The overhead press is a classic exercise that targets the deltoid muscles and helps improve shoulder strength. Hold a dumbbell in each hand at shoulder height, then press it overhead until your arms are fully extended. Lower the dumbbells back down to shoulder height and repeat.

4. Apply Heat or Cold Therapy for Pain Relief

For shoulder pain, heat and cold therapy can provide immediate relief and help manage inflammation. Both therapies are effective, depending on the type of pain you’re experiencing. 

• Cold Therapy: Cold therapy is typically used to reduce inflammation and numb the area after an injury. Apply an ice pack or cold compress to the area for 15-20 minutes. This will help reduce swelling and provide shoulder pain relief. 
• Heat Therapy: Heat therapy is great for relaxing tense muscles and improving blood flow. Apply a warm compress to the shoulder for 15-20 minutes. Heat helps soothe stiff muscles, improve flexibility, and promote healing. 

Book an Appointment with The Jacksonville Orthopaedic Institute Today!

If you’re struggling with shoulder pain and seeking relief, our expert orthopaedic shoulder specialists at JOI are here to help! Take the first step towards a pain-free life by booking an appointment today. Let us guide you on the path to recovery and better mobility.