Shoulder pain can make everyday activities be it lifting a handbag, washing your hair, or just putting on a cup of coffee—a struggle. It’s more common than we think. Research shows that almost 26% of the population suffers from shoulder pain at any given time. Over their lifetime, as many as 67% will be affected.
But what’s triggering your discomfort? And how do you find relief? Let’s check out all you need to know about shoulder pain treatment.
What is Shoulder Pain?
Shoulder pain refers to a slight pain in the shoulder joint that makes it hard to move.
Symptoms
- Sharp pain in the shoulder
- Inability to move the arm freely
- Shoulder joint stiffness
- Swelling or tenderness in the area around the shoulder
- Night pain or pain on movement
Causes
- Injuries: Falls or accidents can damage the shoulder bones.
- Frozen Joint: The joint becomes stiff, making movements hard.
- Arthritis: Wear and tear in the joint can cause pain.
- Tendonitis: Repeated movements can inflame tendons. Gradually, it leads to shoulder pain.
- Pinched Nerve: A compressed nerve in the shoulder can cause severe pain.
- Dislocation: A severe ache is felt if the upper arm bone pops out of the socket.
When to Contact a Medical Professional
Rest and home remedies could alleviate shoulder pain to a great extent.
But don’t wait until pain dominates your life. Swelling and heat around the joints are some warning signals that you need medical care. If easy remedies aren’t working, only a professional can identify the specific shoulder pain reasons and develop a customised shoulder treatment plan just for you.
CONSERVATIVE TREATMENTS- MAKE IT SHORT
Physical Therapy
A customised physical therapy (PT) method addresses weak muscles to correct offending movement patterns causing the pain. Therapists apply hands-on movement methods to correct rounded shoulders. It rehabilitates your inflamed tendons to ease tense joints and increase mobility.
Shockwave Therapy (ESWT)
High-energy sound waves are transmitted to boost blood flow and trigger repair in damaged zones. Individuals with chronic shoulder problems typically opt for ESWT.
Heat and Cold Treatment
A number of therapists apply heat bags to raise blood flow towards the muscles in the shoulder. Likewise, cold therapy are also procedures to decrease swelling. Keep in mind that it only treats short-term pain relief and does not address the underlying shoulder pain reasons.
Non-surgical treatment options
Surgery sounds scary to many. Luckily, most shoulder pain issues can be healed even without a knife:
Platelet-Rich Plasma (PRP) Therapy
In this process, a small vial of blood is spun in a centrifuge to extract healing growth factors. Next, PRP is injected into the damaged joint. That stimulates collagen production for a quick recovery.
How to Reduce the Strain?
The best way to reduce the strain is to improve the body posture. Bad posture, particularly after prolonged periods of working at a desk, causes additional pressure on the shoulder joint. That eventually causes pain.
You can begin ergonomic changes by adjusting your workspace. Your computer monitor should be at eye level to avoid hunching. And your keyboard should have your elbows bent at 90 degrees. It is an easy adjustment that eliminates the “rounded shoulder” slouch that creeps up and causes muscle strain over time.
You can also place a standing desk converter for a better effect. Shifting between sitting and standing optimises blood flow. Research found that modifying workstations made people 1.88 times less likely to develop shoulder pain than those without changes.
Rest and Exercise
Rest allows painful tissues to heal. Yet, excessive rest makes muscles weak and joints rigid. That increases the pain in the long run. Well, the best way to avoid this is to practice controlled movements.
At the same time, you can begin with pendulum swings to slick the joint without stress. Once pain lessens, advance to isometric exercises that strengthen the joints safely.
Shoulder Pain Home Remedies
The Doorway Stretch
It is a form of exercise where you must position your forearm against a doorframe at 90 degrees. Slowly, until you sense a stretch in your shoulder. You must hold the same position for about 30 seconds. This stretches the anterior capsule, a frequent offender in frozen shoulder.
Anti-Inflammatory Tea
Curcumin in turmeric inhibits COX-2 enzymes, and gingerol in ginger decreases muscle oxidative stress. You can add one teaspoon of each to 2 cups of coconut milk (as fat increases absorption). Have it every night.
Sleep Positioning Hacks
If you are side-sleeping, hug a pillow to hold your affected arm. You can also put a thin pillow under your knees to avoid shoulder rolling. All these could reduce midnight inflammation to a great extent.
Resistance Band Exercise
Wrap a stationary object at waist level with a light resistance band. Now, hold and step back on the band to stretch it. Then, do slow arm raises with palms down to floss the joint capsule. You will be able to open up the shoulder’s range of motion within some sessions.
How Can I Prevent Shoulder Pain?
Prevention is always better than a cure. Have a look at some easy tips on how to maintain healthy shoulders:
- Keep your shoulders loose and relaxed to prevent extra strain.
- Regular exercises, especially for the rotator cuff, give stronger support and reduce injury risks.
- Heavy lifting without proper technique can cause severe shoulder pain. Always lift comfortably from the correct position.
- Evenly distributing weight avoids overloading one shoulder which can lead to imbalances.
- When you experience discomfort, stop the task and rest your shoulder before it gets worse.
Takeaway
Remember, not all shoulder pains can be treated with home remedies. Sometimes, expert care is the only solution. IF THE PAIN IS PERSISTING FOR MORE THAN 3 MONTHS, IT SHOULD NOT BE NEGLECTED.
At Epione Pain And Spine, we offer that. Our non-invasive shoulder pain treatment methods can target the root cause without causing any side effects. Your shoulders deserve the best care, and we’re here to deliver it.
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