Do you get frequent shoulder pain?  In fact, it is now very common. Here are some natural shoulder pain remedies.

More people seem to be experiencing shoulder pain than ever before.  Shoulder pain can result from injury, or conditions such as arthritis. However, the major cause appears to be due to poor personal posture. We live sedentary lives and many people spend each day sitting at a desk, and using laptops, tablets, and smartphones.

When using these devices, you bring your shoulders forward and your shoulder blades are apart. Leaning forward and slouching leads to muscle tension. If you suffer from shoulder pain, there are a number of natural remedies that can help you cure the problem.

 

6 Natural Shoulder Pain Remedies

 

1. Rest

Rest the joint for two or three days by keeping your elbow at your side. This allows the acute inflammation to reduce. You can use an arm sling or arm support but not for too long as prolonged immobilization can lead to a frozen shoulder. After the first couple of days, slowly begin to exercise the injured area as this speeds recovery.

 

2. Pillows

  • Prop yourself up with pillows. Elevating the injured area above your heart helps the swelling go down and reduces the pain.
  • Use an extra pillow or a thicker one. If a pillow is too thin, the shoulder is poorly supported when you are sleeping on your side. A good thick supportive pillow makes a big difference when you have shoulder pain. The American Chiropractic Association reported that replacing old and inappropriate pillows and mattresses can ease shoulder pain.
  • If you’re sleeping on the painful side, place a pillow between your elbow and the side of the body. This abducts the arm away from the body and stretches the subscapularis muscle. When you sleep on the pain-free side, put the pillow in front of you and let your painful arm rest on it.

 

3. Stretching

Immobilizing the shoulder for long periods will only make matters worse. Begin exercising it 48 hours after the pain began. Exercising the area restores muscle strength and flexibility, soothes strained muscles, and speeds recovery.

The Mayo Clinic recommends the following exercise:

  • Gently stretch the neck and rotate the shoulders as far as your shoulder pain will comfortably allow.
  • Hold a stretch for 30 seconds.

In order to prevent trauma or injury to the shoulders, care should be taken while exercising. Don’t do any activity that exceeds your limitations and results in strain.

These exercises may help you strengthen the muscles around the joint and relieve some of the shoulder pain.

 

4. Heat and Cold

A majority of shoulder pain is caused by inflamed muscles tendons that make up the rotator cuff. Ice is a natural remedy for inflammation caused by injury and for strains.

  • Apply ice to your shoulder within 48 hours of injury to prevent swelling.
  • Apply an ice pack, chilled gel pack, or bag of frozen peas (wrapped in a towel) to the area for 15-20 minutes every 2 hours.
  • Icing your shoulder is best done by placing your hand behind your back. This position makes the tendons of the rotator cuff come out from under the shoulder bone.

Hot compresses can also help treat pain and swelling but do not apply heat in the first week after an injury.  Applying heat too soon after an injury can increase the swelling in the injured area and worsen your pain. You can try a hot shower, a hot-water, or apply a reusable heated gel pack, or heating pad.

 

5. Posture

Avoid slouching and sitting in slumped-forward posture. Sustained computer use causes many people to sit in this way. This position forces your arms into a position that triggers problems in the shoulder area. Placing your computer monitor at eye level will help. Learning to watch and change your posture can help prevent shoulder pain developing.

Do simple exercises several times across the day while you are using a computer:

  • Move your arms often.
  • Lift your arm up and put it behind your head for several seconds.

 

6. Diet for Shoulder Pain

Eat lots of fresh green vegetables and protein rich foods. These help to strengthen the muscles.  If you suffer with arthritis make sure you include omega 3 fatty acids in your diet.  These fats are obtained from oily fish such as tuna and salmon. Nuts and seeds also contain omega 3 fatty acids.

You can manage this problem yourself. However, if you don’t know what is causing the pain, or the symptoms seem to be getting worse, then see your doctor. Use these natural shoulder pain remedies to help manage and relieve your aching shoulder.

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