Shoulder pain is a fairly common condition and can be triggered by a variety of problems, such as muscle spasms, joint shifts, sprained ligaments, disorders of the spine (mid back or neck), or even heart disease. However, the most common cause of shoulder pain is a slightly stretched muscle and/or ligament, usually from overuse at work or during exercise. Most shoulder pain resolves on its own within a week, sometimes even faster if you use helpful home remedies. If you have a severe shoulder injury, you may need professional medical help, including surgery (but this is rare).
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Part 1 of 2: Treating Shoulder Pain at Home
Step 1. Rest your shoulders and be patient
In most cases, the cause of shoulder pain is overuse. In other words, it's caused by moving your shoulders too much or lifting something that's too heavy. If that seems to be the cause of your shoulder problem, stop the activity for a few days or so. If your shoulder injury is work-related, ask your boss to take care of something else for a while (work that's less repetitive or exhausting) or change work areas. If your shoulder injury is related to sports, it may be that the weights you are lifting are too heavy or you are doing the exercises in the wrong position. Consult a trainer for advice.
- It's a good idea to rest your shoulder, but it's not recommended not to move your shoulder at all using a sling if you've only had a minor injury. This can cause your shoulder to "freeze". You will still need some movement of the shoulder to stimulate healing and improve blood flow.
- Pain and aches usually indicate a pulled muscle, while a stinging pain with movement is often caused by an injury to the joints/ligaments.
- Bursitis and tendon pain that occurs in the shoulder usually gets worse at night when the patient is going to sleep.
Step 2. Put the ice on your shoulder
If shoulder pain is felt or looks swollen, apply ice (or other cold object) to the area that hurts the most to reduce inflammation and relieve pain. Ice therapy is perfect for severe injuries with inflammation. Apply ice for about 15 minutes every few hours until your shoulder pain symptoms subside or go away.
- You can reduce inflammation more effectively by pressing an ice pack on your shoulder with a bandage.
- Always wrap an ice cube in a thin towel before applying it to an injury to prevent frostbite and irritation.
- If you don't have ice cubes, use a bag of frozen gel or frozen vegetables in the freezer.
Step 3. Try applying a moist heat pack
If your shoulder pain is chronic (lasts a long time) and feels very stiff in the morning or before exercising, apply a wet hot compress to the painful area, and don't apply ice. Wet hot compresses can warm soft tissues (tendons, muscles, and ligaments) and increase blood flow to the painful area, so they can be useful for pain relief caused by osteoarthritis (the type of wear and tear) or old injuries from exercise. A good wet hot compress is a bag filled with grains (usually rice or wheat), herbs, and/or microwave-resistant essential oils. Apply the hot compress for about 15 to 20 minutes in the morning or before exercising.
- Wet heat can also be obtained by bathing in warm water. You can add Epsom salt to relax the muscles and relax them.
- Avoid using dry heat like traditional heating pads as this can dehydrate the soft tissues and increase the risk of injury.
Step 4. Take the medicine without a doctor's prescription
If the shoulder pain is unbearable and doesn't go away after cold or wet heat therapy, try taking an over-the-counter anti-inflammatory or pain reliever. The most suitable anti-inflammatory drugs for shoulder swelling (eg bursitis and tendonitis) include naproxen (Aleve) and aspirin and ibuprofen (Advil, Motrin). Painkillers (analgesics), such as acetaminophen (Paracetamol and Tylenol) are most suitable for treating ordinary pain that is not caused by inflammation. Keep in mind that these medications are only a short-term solution for shoulder pain and not for daily use for more than a few weeks because they have negative effects on the kidneys, liver, and stomach.
- Also, you can try taking a muscle relaxant (such as cyclobenzaprine) for shoulder pain, but don't take it with other medications.
- Ibuprofen is not suitable for young children, while acetaminophen should not be given to children under 18 years of age because of the risk of Reye's syndrome.
Step 5. Perform a simple shoulder stretch
Shoulder pain can be caused by tight and stiff muscles, which may occur due to poor posture or lack of movement. As long as you don't feel a sharp, stinging, or stabbing pain when moving your shoulder, doing light shoulder stretches may be helpful. Tight and sore muscles can be restored by stretching because this will reduce muscle tension, increase blood flow, and increase flexibility. Flexible shoulders are important because they have the most range of motion of any other joint in the body. Hold the shoulder stretch for about 30 seconds while breathing deeply, and do this 3 to 5 times a day until the pain subsides.
- While sitting or standing, bring one hand forward to grasp the bottom of the elbow of the other hand. Pull the back of the bent elbow across the front of your body until you feel a comfortable stretch in the shoulder where the elbow connects.
- While sitting or standing up straight, bring one arm toward your back and the other toward your shoulder blade, then bring your arms together. Gently pull the arm with the sore back down until you feel a stretch.
Step 6. Try changing your work area
Shoulder pain can be caused by poor work area design. If your computer, desk and/or chair are not properly arranged according to your height and body type, this condition can put strain on your neck, shoulders, and mid-back. Therefore, when sitting at your desk and looking straight ahead: your eyes should be on the top 1/3 of the monitor, then your forearms parallel to the floor when typing and supported by armrests. Your elbows should be a few inches away from your sides, and the soles of your feet should be flat on the floor.
- If you work standing up, make sure your body doesn't rotate all the time. The key is to maintain harmony and balance.
- To prevent shoulder injuries, minimize work that requires you to look up by using higher stairs or moving closer to something you are working on.
Part 2 of 2: Seek Professional Treatment
Step 1. Do a deep tissue massage
If shoulder pain lasts longer than expected, try getting a deep tissue massage from a qualified masseuse. Deep tissue massage treats chronic muscle stiffness and tension, which limits movement, reduces flexibility, impedes blood circulation, and causes inflammation. Massage is most useful for mild to moderate muscle spasms, but is not recommended for more severe joint injuries.
- Start with a 30-minute massage session that focuses on the sore shoulder, but also includes the lower neck and mid-back between the shoulder blades.
- Let the masseuse do the massage as deep as you can endure without causing you any pain. There are many layers of muscle in your shoulder that a masseuse must access.
Step 2. Go to a physical therapist
If your shoulder pain is caused by fatigue or overuse, try strengthening your shoulders by doing muscle-building strength exercises. A physical therapist can provide guidance on strength training specifically aimed at your shoulder (using exercise machines, weights, rubber bands and/or exercise balls) to better use your shoulder for work or exercise. Furthermore, physical therapists are also trained to treat muscle pain using ultrasound therapy or electronic muscle stimulation, if needed.
- Usually physical therapy is done 2 to 3 times a week for 4 to 6 weeks to have a positive effect on shoulder problems.
- If shoulder pain is caused by a sprained joint, a physical therapist can help reduce pain by wrapping the area with a bandage.
- Good activities to strengthen your shoulders include swimming, rowing, archery, and bowling.
Step 3. Go to an osteopath or chiropractor
If your pain is related to a joint, such as the shoulder joint or spinal joint, go to an osteopath or chiropractor for a physical exam. Osteopaths and chiropractors are basically joint specialists who focus on restoring normal range of motion and function in the spinal and peripheral joints, such as the joints that make up the shoulder. Shoulder pain can of course be caused by the underlying joint (glenohumeral and/or acromioclavicular), but the pain that appears can also be caused by dysfunction or injury to the lower spine (neck) or thoracic spine (mid back). If needed, the injured joint can be restored or shifted slightly by manual adjustment, which usually produces a "popping" or "cracking" sound.
- Although a single joint adjustment can sometimes significantly improve musculoskeletal problems, patients usually need to undergo several treatments to treat the problem.
- Osteopaths and chiropractors can also use manual joint maneuvers to restore a dislocated shoulder.
Step 4. Try acupuncture treatment
Acupuncture is a type of treatment that dates back centuries, especially in ancient China, designed to relieve pain and stimulate healing. This treatment involves inserting small needles into the skin at specific points (sometimes near the injured area, but often in areas that have spread throughout the body) for about 20 to 60 minutes at a time, creating a soothing compound. pain is released in the body. Scientific research does not support acupuncture's ability to relieve most causes of shoulder pain, but there are many reports that acupuncture has proven to be very effective. Because it is proven to be very safe, this treatment is worth trying if you can afford the cost.
- Acupuncture is practiced by a wide variety of medical practitioners including doctors, chiropractors and physiotherapists. Whoever you choose, make sure they have an NCCAOM certificate.
- A single acupuncture treatment may not have a significant effect on shoulder pain. So, try to do the treatment at least 3 times before you judge its effectiveness.
Step 5. Talk to your doctor about more invasive treatment options
If shoulder pain cannot be managed with home remedies or other, more conservative therapies, talk to your doctor about more invasive treatments, such as corticosteroid injections and/or surgery. Injections of corticosteroids (such as prednisolone) into a swollen shoulder can reduce pain and inflammation quickly, allowing the shoulder to have better range of motion and function. Injections are perfect for treating severe bursitis and tendonitis. On the other hand, surgery is used to repair a broken tendon, severe arthritis, fractures, blood clots, or to drain fluid buildup. Maybe your doctor should refer you to a specialist for treatment. The specialist may order an X-ray, MRI, bone scan, or nerve conductance study to better understand your shoulder problem.
- Some of the possible complications of steroid injections include muscle/tendon atrophy and weakening, nerve damage, and reduced immune function.
- Some of the possible complications of shoulder surgery include excessive bleeding, local infection, allergic reaction to anesthetics, paralysis, nerve damage, reduced movement due to scar tissue and chronic pain/swelling.
- Consider a new type of treatment, namely platelet-rich plasma or PRP (platelet-rich plasma). Platelets are in the blood and have proteins that are very important for wound healing. During this treatment, blood will be drawn and platelets will be separated, so that the blood concentration will increase. Then platelets will be injected into the area that is experiencing pain.
Tips
- You can sleep on your back to minimize shoulder pain. Usually, sleeping on your stomach often causes irritation to the shoulder and lower neck joints.
- To avoid shoulder problems, do not carry a bag with an uneven distribution of the load on both shoulders. It's better to use a traditional backpack that uses straps with soft padding.
- If your shoulder pain is severe or makes you paralyzed, and it seems to be getting worse, see a doctor as soon as possible.
- Try treating shoulder pain by pressing on specific trigger points, such as using your hands or a trigger point ball.
- Do not sleep on your side with your shoulders pulled forward, as this position can cause severe shoulder pain throughout the night.
- If you sleep with your sore shoulder up, place a pillow in front of your body and rest your shoulder on it. This can help prevent overstretching of the muscles and ligaments in the shoulder that causes pain.
- Soak in hot water in the tub for at least 15 minutes then use an ice pack to compress your shoulder.
