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Shoulder joint pain that just won't go away can be a real struggle. It affects the simplest daily tasks, like lifting groceries or reaching for a shelf. There might be different causes behind this pain like an injury, rotator cuff disorder, arthritis, poor posture, etc. As a result, you will feel limited mobility and discomfort in your overall healthy life.
Don't worry, you are not alone, a study shows that 20-26% of adults feel shoulder pain at any time ( 1 ). You can regain your range of motion by understanding the root causes of shoulder pain. Also, using simple and effective techniques can help you to feel better on your shoulder.
In this comprehensive blog post, we'll explore practical ways to ease shoulder joint pain. Also, you will get valuable insights and strategies to help you regain mobility and comfort.
The shoulder joint is the ball-and-socket type of joint of the human body . It may have various reasons for its pain, but these 10 causes are commonly found:
Though these are the most commonly found causes of the pain of the shoulder joint, besides these, there might be other causes. That's why you need to know about symptoms to address the main culprit behind this pain.
Here are a few common symptoms of shoulder joint pain ( 11 ):
These symptoms can vary depending on the cause of the pain, so it's always a good idea to consult a healthcare professional for a proper diagnosis.
We understand that shoulder pain has limited your daily activities and comfort, then you are looking for a quick solution. If you want to get rid of this pain, you should take the right approach. Here are five practical tips to ease discomfort and regain your mobility and strength.
Resting your shoulder is one of the most important and effective steps in relieving your pain. To do that, you need to avoid any movements or activities that could aggravate the pain. Stay away from lifting heavy objects or performing repetitive motions.
If the pain is due to an injury, rest gives the tissues time to heal properly, and prevents further damage. In some cases, using a sling or brace to immobilize the shoulder can help to reduce strain on the joint ( 12 ). Remember, overusing your shoulder without proper rest can make the pain worse and prolong recovery.
Cold and heat therapy are simple yet effective ways to manage injurious shoulder joint pain. Cold therapy, like applying an ice pack, is useful in the first 48 hours of injury or when there is swelling. You can apply a cold compress for 15-20 minutes at a time several times a day.
After the initial swelling goes down, switching to heat therapy can help loosen stiff muscles. You can also use a heating pad or warm towel for 15-20 minutes to improve blood circulation ( 13 ). This can help speed up healing and provide relief from stiffness.
Bad posture is another common cause of shoulder pain, especially if you spend long hours sitting at a desk or in front of a computer. Working by slouching or hunching can strain your shoulder muscles and joints over time ( 14 ).
Maintaining good posture is crucial to getting relief and preventing shoulder pain. Remember to sit with your back straight and your shoulders pulled back slightly to create a sense of openness ( 15 ). Your head should align with your spine, and your feet should be flat on the floor. Additionally, you need to maintain the best sleep position to lower the shoulder joint pain.
Once your pain begins to lower, gentle exercises and flexibility training can help to get back your healthy shoulder. Exercise is not only helpful for your shoulder, but it can also help to reduce back pain , waist pain , gastric problems , overweight and fat , etc.
So you can start with simple stretches like standing arm swings, shoulder pass-through, high-to-low rows, etc. ( 16 ). Remember to avoid pushing through pain, as this could cause further injury. Also, you can talk with a physical therapist, as they can guide you through specific exercises tailored to your condition.
If your shoulder pain persists despite home remedies or if it gets worse, it's time to consult a healthcare professional. Chronic pain, limited movement, or intense discomfort may indicate a more serious issue like arthritis, or nerve damage. A doctor can diagnose the underlying cause and recommend shoulder joint pain treatment.
Shoulder joint pain can make daily tasks harder and more frustrating, but relief is possible with the right approach. You can take proactive steps to manage your shoulder pain by understanding the causes of it.
In this blog, we have discussed 10 common causes, like rotator cuff tendinitis, bursitis, arthritis, etc. Also, include a few symptoms for your shoulder joint pain, and 5 tips to get relief. Simple steps like resting your shoulder, using cold or heat packs, and exercising can reduce pain and improve movement.
But remember to consult a doctor to get an accurate diagnosis and personalized treatment plan for your pain. Consulting with a doctor at the early stage of your shoulder pain makes recovery easier and prevents future issues.
So, without any further delay, contact a healthcare professional to get back the quality of life and move your shoulder freely without pain.
You should rest your shoulder and avoid activities that make it worse to stop shoulder joint pain. Also, using an ice pack for 15-20 minutes a few times daily can reduce swelling and numb the pain. After the swelling goes down, switch to a warm compress to relax your muscles. And, gentle stretches, exercises, and maintaining good posture will also help. If the pain doesn’t improve, visit a doctor to get proper treatment.
Simple exercises like eagle arms spinal rolls, across-the-chest stretch, chest expansion, etc. are considered the best exercises for shoulder pain. Strengthening the area with light resistance exercises also helps stabilize the joint ( 17 ). Always remember to consult a healthcare provider if the shoulder joint pain persists.
Yes, exercise can reduce shoulder pain by improving flexibility and strengthening surrounding muscles. Pendulum swings, chest expansions, and shoulder rolls are effective in relief of shoulder joint pain ( 18 ). Always consult a healthcare professional for tailored advice to avoid further injuries.
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