If your shoulder is stiff, aching, or in pain constantly, you’re not alone. Shoulder pain is the third most common reason why people seek help —and you should too!
Osteoarthritis and rotator cuff injuries and tears are the most common causes of shoulder pain, but at times aging or bad posture alone can pose issues. The good news is that there are many ways you can find relief, regardless of the cause of your discomfort.
Here are some prevention tips and treatment options available for shoulder pain.
CHANGE YOUR SLEEPING POSITION
Sleeping on the same side where you experience shoulder pain may worsen your symptoms. If you don’t feel comfortable sleeping on your back, try propping your arm up with a soft pillow. The type of mattress you use can also contribute to shoulder pain. Firm mattresses can cause irritation and compression in shoulders for side sleepers.
MODIFY YOUR EXERCISE REGIME TO ADJUST FOR YOUR SHOULDER PAIN
Both sides of the extreme, training too much or not training the muscles around your shoulders enough, can be detrimental to your mobility and joint health.
Overtraining can come in the form of repetitive movements, such as those that occur in a physically intensive job like construction work or painting. However, a sedentary lifestyle is equally detrimental to your shoulder health because weak muscles can increase the risk of painful injuries such as shoulder dislocations. The fix? Combine light muscle strengthening exercises (aquatic exercises are great for this) with plenty of rest in between. Once your shoulder muscles get stronger, you can intensify your workout by increasing weights or resistance—but don’t overdo it. You don’t want to exercise the same muscle group two days in a row.
REDUCE PAIN WITH HEAT THERAPY
Studies show that heat can relieve tension in the muscles, increase blood flow, and help to alleviate pain.
You can apply heat by using a hot water bottle, a heated pad, or a heated gel pack. Just make sure you don’t apply anything hot directly on your skin.
TREATMENT OPTIONS FOR SHOULDER PAIN
The first step in putting together the right treatment plan is finding out what’s causing your shoulder pain and the discomfort in the first place. Every patient’s treatment plan is personalized, based on the cause and the main complaints you have regarding your shoulders. So if you’re experiencing shoulder pain, you don’t have to suffer any longer.