The quick answer on how to get rid of shoulder pain is to do these 6 home remedies:
Shoulder pain can have many causes. They are common from daily activities in everyday life. A pulled muscle in the shoulder can cause shoulder pain. Reaching overhead, lifting a suitcase, and putting on a seatbelt are all activities that may cause discomfort if you have suffered a shoulder injury.
The most common causes of shoulder pain are Rotator Cuff issues. A rotator cuff is a muscle group that helps to hold the ball and socket shoulder joint together. They also help control the movements in the shoulder. The small rotator cuff muscles can become irritated. This can produce tendonitis.
There are two major generic types of NSAIDs: Ibuprofen and Naproxen. Brand names include Advil (for Ibuprofen) and Aleve (for naproxen). Use only if approved by your physician and be careful for using these products on a daily basis. There are several drug interactions and contraindications related to NSAIDs.
Heat can be a great home remedy. The most common source of heat at home is heating pad. If using the electric heating pad, set on medium heat, not high heat level. Always check your skin to make to avoid burning your skin. Be careful not to fall asleep with a heating pad on.
There are also moist heating pads you can get at home. There are moist pads you can put in the microwave or “rice bags” work well at home. Again, check your skin to make sure the heat is not causing a burn.
Be careful not to apply heat to an acute or recent injury. Check out this article to understand the difference between heat and ice.
Ice is also a good option for an acute shoulder injury or for the reduction of pain. Placing a cold pack inside a pillowcase for 10-15 minutes can certainly help your shoulder. Ice massage is also an option. Ice should not be left in direct contact with the skin for over 5 minutes due to the possibility of frostbite. You should always have a layer such as a pillow case in-between your skin and the ice pack.
Stretching the muscles that encompass the shoulder joint can help with your pain. Muscles capable of moving freely through your shoulder's natural motion will not have the constant stress that tight muscles experience. Flexibility can also be important to prevent further injuries.
There are several different types of analgesic creams on the market which can help relieve pain. Flex-all, Biofreeze and Icyhot are just a few.
Salonpas is another option for a pain relieving patch and there are also analgesic patches as well.
Voltaren Gel has become a very popular choice for an anti-inflammatory gel.
Before using any of these options, please consult with your physician. It is also important to read the warnings and side effects on these products.
Get a family member to knead your sore muscles. If you are very independent, find a sock and a tennis ball. Put a tennis ball inside a sock. Place the sock and ball at the back of your shoulder where it is sore. Now, against a wall, apply pressure to the tennis ball, and roll around, thus giving yourself a massage. If that doesn't prove effective, you can look into visiting a massage therapist.
Another popular option is a massage gun. Please be careful on using this tool on boney areas and superficial nerves.
You can reduce inflammation in your body naturally through your diet. Some foods that naturally reduce inflammation are:
Adding these whole foods to your diet and cutting out processed foods will reduce inflammation in your body. Having a healthy balanced diet of whole foods, fats, carbs, and protein will boost your body's healing process.
You should limit your use of alcohol, sodas, and caffeine in excess of 2 cups per day. Eliminate smoking and other tobacco products in your life. Get plenty of rest and ease into an exercise routine that you enjoy. Healthy habits such as walking, yoga, and Pilates are appropriate for all levels of stamina.
Essential oils can also be used for pain, tension and swelling. Essential oils are derived from therapeutic plants that have natural anti-inflammatory and pain-relieving benefits. Some of the more common ones include:
If home remedies do not help, physical therapy is the next option. In physical therapy, our goal is to get you quick relief from your shoulder pain. Therapists concentrate on the flexibility of the shoulder and implement new exercises to improve mobility. There are multiple hands-on techniques to better the mobility of the joints to treat shoulder pain. In some cases, patients will undergo strength training as a way to treat their shoulder pain. Lastly, electrical modalities such as ultrasound, laser, and E-Stim (electric stimulation) may be used to remedy the pain.
Other options to try in coordination with physical therapy are Medical Massage Therapy and Dry Needling.
To learn why Shoulder Pain Can't Wait watch this video from The Jacksonville Orthopaedic Institute.
By: Ehren Allen, PT
Also if you have recently had a shoulder surgery watch our video on How to Properly Put on an UltraSling 4 or Dressing the Upper Body After an Injury or Surgery
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If you have shoulder pain, the Jacksonville Orthopaedic Institute has the answers! JOI offers the area’s top orthopaedic shoulder specialists, and they are ready to help you. Our treatment options are physical therapy and sports medicine. In addition to, the most advanced surgical treatment interventions. Let JOI get you on the road to recovery!
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