Shoulder Pain Relief: How to Live With Painful Shoulders

Quick, think about the most common types of pain. You may think about chest pain or lower back pain, and you should. Yet 26% to 67% of people suffer from shoulder pain at some point in their lives.

Sooner rather than later, you are going to need shoulder pain relief. Thankfully, there are many ways you can find relief from shoulder pain.

What causes shoulder pain? How should you rest your shoulders and sleep so you don’t strain your joints? How can you stretch your shoulders, and when should you go to your doctor for help?

Answer these questions and you can have healthy and pain-free shoulders in no time. Here is your quick guide.

Find the Causes of Your Shoulder Pain

Shoulder pain can occur due to a few different medical conditions. Your bursae are cavities filled with fluid that allow muscles and tendons to move over the bones in your shoulders. If a bursa becomes infected or damaged, you may develop bursitis, which can cause significant pain.

Your rotator cuff is the group of muscles and tendons attached to the bones in your shoulder. Your muscles and/or tendons can tear or become inflamed, creating pain.

As you get older, the tissues in your rotator cuff can become thicker and tighter. This creates a condition called adhesive capsulitis, also known as “frozen shoulder.” When you try to move your shoulder, you encounter pain and stiffness.

A bone in your shoulder may be broken. Pain from a broken shoulder bone can feel sharp or throbbing, and you may have other symptoms like bleeding. You should seek a doctor if you ever break a bone because you may have internal bleeding or nerve damage.

Your upper arm bone is shaped like a ball, allowing it to fit into your shoulder blade. If your bone pops out of your shoulder blade, you have dislocated your shoulder. The pain can be severe, making it hard to focus or rest.

You may also suffer from a condition that affects all parts of your body. Arthritis and bone spurs can manifest in the shoulders, knees, and elbows.

Rest Your Shoulders

Whatever the cause of your pain is, the key to pain relief for shoulder pain is to rest your shoulders. The more you strain them, the worse the pain will get.

When you rest, try lying down instead of sitting up. When you sit up, you have to use your shoulders to keep your hands and arms in position. You can place your shoulders on a pillow so you have a soft surface to relax them.

Do not roll onto one side of your body because you will pin your shoulder down. You can prevent yourself from rolling over by wrapping a blanket over your body or laying on a bed that sags in the middle slightly. Look at the best mattress for shoulder pain so you can create a good bed for yourself.

Try to avoid performing the same motions with your shoulders repeatedly. Swinging a tennis racket or lifting weights can make small tears in your tissues over time, which will eventually lead to pain. You should avoid performing these exercises for a few weeks.

Perform Shoulder Pain Relief Exercises

You can perform a few different stretches to build definition and restore flexibility in your shoulders. An across-the-chest stretch involves bringing your arm across your chest and holding it in place with your other arm. You should hold it for one minute, then repeat on the opposite side.

If you want neck and shoulder pain relief, you can try a neck release. Lower your chin to your chest and then tilt your head to the right. You should feel a stretch in your neck and upper back muscles, and you should stretch them for a minute before repeating on the opposite side.

If you have frozen shoulders or extreme stiffness, you can warm your shoulders up with shoulder circles. Hold onto a chair with one hand and let your other arm hang down by your side. Swing your free hand so it forms circles to the side of your body and then repeat with your other hand.

When you want to strengthen your shoulders, you should perform a downward dog pose. Place your hands and knees on the ground and press your hands so your hips lift upward.

Continue to press down into your hands and feet and bring your head down so you are flexing your shoulders. Hold your pose for a minute or until you start to feel discomfort.

Call a Doctor

If you have severe pain in your left shoulder that occurs for no apparent reason, you may be suffering from a heart attack. You should call 911 and sit up so you don’t stress your heart.

Having a fever or swelling in addition to having pain may indicate that you have an infection. Think about if you have come in contact with any sick people recently and then talk to a doctor about getting tests.

It is okay to experience pain for a few days. But if your pain continues after a few weeks, you should go to your doctor to get pain relief solutions. You may need physical therapy so you receive relief from shoulder pain.

Pursue Your Path to Shoulder Pain Relief

Shoulder pain relief is achievable. You should get a diagnosis for your pain, treating the underlying causes with your doctor’s approval.

Yet you should rest your shoulders. Get a good mattress to sleep on and avoid making repetitive gestures that will tear your muscles.

Once you’ve healed a little, you should perform several stretches to loosen your shoulders up. Go to your doctor if you have difficulty managing your pain or have signs of another problem.

Your body is under attack. Read more pain relief guides by following our coverage.