Shoulder pain can occur in the ligaments, tendons or muscles of your shoulder. Shoulder pain can hurt a lot and hinder you in your work, as you find it hard to move your hand, and the pain can keep you from concentrating on your work. There are many reasons for shoulder pain, such as an injury to the tissues, or bicep or the neck. Arthritis, tendinitis, bursitis, torn cartilage, frozen shoulder, broken bone or an injury to the spinal cord can cause your shoulder to hurt. People who use tablets, laptops and smartphones for an extended period of time have been observed to be prone to shoulder pain. Here are some quick tips and remedies which can help to take care of your bad shoulder:
Applying a cold compress can work wonders as a quick solution to your shoulder pain. Cold compress can make the area numb, reducing pain and inflammation. Just put some cubes of ice in a bag and wrap it in a towel. Place this on your shoulder for about 10-15 minutes and repeat this for a few times every day. Soaking a towel in cold water can also help. Remember not to put ice directly on your skin as it can lead to frostbite.
A hot compress can also help in reducing shoulder pain, swelling and inflammation. Hot compresses should be ideally used after 48 hours of injury. A hot compress relieves the pain of muscle stress too. A hot water bag can act as an effective hot compress – apply this for 15 minutes few times every day till your pain subsides. Hot showers can also help in reducing pain.
Stay away from presses
If you have chronic shoulder pain, stay off the presses in the gym for some time, to rest your shoulders. Work on making your muscles stronger and get help from a physiotherapist. He/she can get to the root of your pain and help you make a complete recovery.
Gently massaging the shoulders can help the shoulder muscles release tension and stress. Massage also improves your blood circulation and reduces stiffness and swelling. Olive, sesame, mustard or coconut oil can be used to massage the shoulder. Ask someone to massage gently with some warm oil. Squeezing the shoulder muscles and applying pressure will relieve the pain and improve blood flow. A 10 minute massage followed by a placing a warm towel on the aching part will be beneficial. Massaging every day till the pain is gone, but do NOT massage the shoulder if the pain worsens.
Magnesium sulfate can reduce your pain. An Epsom salt bath will relax your shoulder, improve the blood circulation, and relieves stress from the whole body. Soak in a warm Epsom salt filled bath for about 20-25 minutes thrice a week can help in lessening your pain.
Drinking ginger tea can help in reducing inflammation and pain, as it has anti-inflammatory and antioxidant properties. 2-3 cups of ginger tea made by simmering one and half or two cups of water with 1 tablespoon thin sliced ginger for 10 minutes, straining it and adding honey will help in relieving shoulder pain. Your doctor can also prescribe ginger supplements.
Hold the right arm in front and keep it near the waist. Reach the left hand behind the elbow, and pull the right arm across the chest to your left. Hold for 30-60 seconds and repeat with the left arm across the chest. Repeating this simple exercise 3-5 times can help to reduce your shoulder pain. If you experience any pain in the shoulder, lower the arm until the pain is reduced. The aim is to pull the right arm without experiencing any pain.
The correct posture matters
Shoulder pains and aches can be reduced by correct posture and muscle patterns. Set your scapulas (or shoulder blade) in line with your back pockets and make a double chin, so that your head is directly lined over the shoulders.
If your shoulder pain continues for more than three days, and you do not see any improvement with compresses, remedies or exercises, you should see a physiotherapist, chiropractor or acupuncturist who might help you to get rid of the pain.