Shoulder pain is an extremely common affliction that people experience at some point in their lives. Shoulder pain can be caused by a wide variety of issues, ranging from the cartilage, ligaments, muscles, nerves, or tendons.* Further, the cause(s) can also include the shoulder blade, neck, arm, and hand.* There are several remedies that you can try in the comfort of your own home that can greatly assist in relieving shoulder pain if not curing it entirely. Here are a few examples.
Stretching-Stretching on a regular basis can help keep your shoulders more flexible.* If you experience any pain when you try to stretch, stop immediately since your shoulder may need additional time to heal before attempting to stretch. Paying attention to your form and warming up before stretching are both crucial in order for you to fully receive the benefits. The pendulum stretch and the overhead shoulder stretch can greatly help relive shoulder pain.
Pendulum stretch for range of motion*
- Stand and bend at the waist.
- Let your arm on the injured side hang straight down.
- Keep your neck relaxed.
- Move your arm in a circle up to 20 times.
- Do once or more times in a day.
Overhead shoulder stretch*
- Sit or stand to do this shoulder stretch.
- Intertwine your fingers in front of you.
- Bend your elbows and raise your arms above your head. You can also place your hands on your head or behind it.
- Gently squeeze your shoulder blades together to move your elbows back.
- Continue for up to 20 repetitions. Repeat 5 to 10 times a day.
Cold Therapy-Simply placing ice cubes in a bag or a bag of frozen peas on your shoulder for 20 minutes can greatly reduce the amount of swelling in your shoulder as well as reducing pain.*
Heat Therapy-Placing a hot water bottle on your shoulder can help relieve pain as well as any stiffness you may be experiencing.*
Although shoulder pain can be extremely discomforting, take comfort in knowing that there are several natural, inexpensive remedies that you can try to help alleviate your shoulder pain or eliminating it all together. As always, please consult your health care provider before making any changes to your medical, exercise or dietary regimen.