Shoulder pain can be a common and frustrating problem for many people. It can affect your daily activities, making it difficult to do simple tasks such as reaching for an item on a high shelf or even getting dressed.

In this article, we explore some ways to find relief from shoulder pain, easily.

1. Rest and Ice

If you have experienced an injury to your shoulder, one of the first things you can do to find relief from the pain is to rest the joint and apply ice to the affected area.

Rest gives the shoulder time to heal, while ice reduces inflammation, which can cause pain.

It is recommended that you rest the affected shoulder for a minimum of 48 to 72 hours, after which you can gradually introduce light activities. Ice can also be applied to the shoulder for 20 minutes at a time, three to four times a day.

2. Over-The-Counter Medications

Over-the-counter medications, such as non-steroidal anti-inflammatory drugs (NSAIDs), can help relieve shoulder pain. Examples of these medications include ibuprofen, aspirin, and naproxen.

These medications work by reducing inflammation and swelling, which can contribute to shoulder pain. However, it’s essential to follow the recommended dosage instructions when taking any medication.

3. Home Exercises and Stretches

Exercises and stretches can help provide relief from shoulder pain. They help to restore flexibility and strengthen the muscles surrounding the shoulder joint.

Some simple exercises and stretches you can try include shoulder rolls, shoulder blade squeezes, and shoulder stretches.

It is recommended to consult with a healthcare professional before starting any exercise routine to ensure that the exercises are suitable for the particular condition.

4. Physical Therapy

If the pain is severe, you might need to see a physical therapist for proper treatment. Physical therapy can help reduce shoulder pain by restoring mobility and enhancing strength in the shoulder muscles.

The therapist will create a customized treatment plan based on your specific needs, which may include stretches, exercises, and other techniques.

It is recommended to see a healthcare provider to determine if physical therapy is suitable for your shoulder pain.

5. Massage Therapy

Massage therapy can help relieve muscle tension, improve blood circulation, and reduce inflammation, contributing to shoulder pain.

A qualified massage therapist can use a variety of techniques to help loosen tight muscles in the shoulder region, providing pain relief.

6. Acupuncture

Acupuncture is a traditional Chinese medicine practice that involves inserting thin needles into specific areas of the body to relieve pain and promote healing. Acupuncture has been shown to provide relief from shoulder pain in some individuals.

It is important to seek treatment from a qualified acupuncturist, and it is recommended to consult with your healthcare provider before beginning any new treatment plan.

7. Heat Therapy

Heat therapy can help relieve pain by increasing blood flow to the affected area, which can promote healing. Applying a heating pad or taking a warm shower can help relax the shoulder muscles, providing pain relief in some individuals.

8. Posture Correction

Poor posture can contribute to shoulder pain, so correcting your posture can help alleviate the discomfort. Try to sit up straight with your shoulders down, and avoid hunching over when sitting or standing for long periods.

You can also modify your workplace environment, such as adjusting your computer monitor’s height or using an ergonomic office chair, to help improve your posture and reduce shoulder pain.

9. Steroid Injections

In some cases, your healthcare provider may recommend steroid injections to relieve shoulder pain. These injections can reduce inflammation and provide pain relief in the affected area.

You should speak with your healthcare provider regarding the risks and benefits of steroid injections as they are not without potential complications.

10. Surgery

If conservative treatments are unsuccessful in relieving shoulder pain, your healthcare provider may recommend surgery as a last resort.

Surgical procedures can help repair or replace damaged tendons, strengthen the muscle tissues in the shoulder, and alleviate pain.

Surgical procedures come with risks and recovery time and is best suited for specific situations. It is important to speak to your healthcare provider about benefits, risks, and options.