Shoulder pain is usually caused by repetitive motions during activities ranging from normal activities such as painting, or more intense motions like lifting or participating in a sport. Office workers sitting in a cubicle using a computer are unfortunately subject to these same injuries as they are often performing repetitive motions as well. How can you relieve your shoulder pain? Read on for some tips that will offer you relief.
Pain relief strategies consist of active rest, medications, and stretching (you can and should move your shoulder, but you should not perform strenuous activities such as lifting heavy objects or playing tennis). Following are some other tips to offer you relief for your shoulder pain including some stretches and exercises. Remember to perform stretches on both sides of your body even if only one is giving you trouble.
- You can take non-steroidal, anti-inflammatory medicine like ibuprofen or naproxen and, occasionally, an injection of anti-inflammatory steroids.
- Apply alternating ice and heat to the painful area.
- Form a 90 degree angle with your arm and point your fingers up. Grab your elbow and push it up towards the top of your head. Try to get it as far up as possible. Repeat on the other side.
- Cross the arm that is giving you trouble across your chest. Grab your elbow and pull towards the opposite side. Repeat on the other side
- The most effective position for stretching and massage to obtain relief from shoulder pain is lying on your side. In order to lengthen the shoulder muscles, bring one arm up and over your head and hold that position for at least one minute. Repeat this stretch two to three times on each side.
- To increase your range of motion perform the following stretch. Stand up and lean over so you’re facing the floor. Let your sore arm dangle straight down. Draw circles in the air with your sore arm. Start with small circles, and then draw increasingly larger circles. Repeat this exercise five to ten times throughout the day. If you experience pain, stop and try again later.
- Shoulder abduction consists of lifting one-pound weights over your head and holding each lift for two seconds. Repeat ten times. External shoulder rotation is simply lifting weights off of the floor while lying on your stomach on a sturdy table. Lift the weights from the ground and hold them parallel to the table surface, repeating ten times.
- Use an extremely effective self massage tool I use called the Bodybackbuddy, you can find it here and you can read my review about a tool that I highly recommend, especially to relieve those tight knots that are apt to form around your neck and shoulders.
- Use moist heat to get a deeper, soothing penetration of heat to your sore muscles. You can either get a microwaveable bean bag type one or a better option is an electrical plug in type I use that’s made by Theratherm. Somehow this device draws moisture from the air for the deep, soothing heat that you don’t have to run to the microwave over and over again for!