5 Remedies To Help You Treat Shoulder Pain

The shoulder is perhaps the most flexible and the most overworked ball-and-socket joint of the entire human body. It is composed of three bones, namely, the humerus or upper arm bone, the scapula or shoulder blade, and the clavicle or collarbone.The head of the humerus is shaped like a ball, which fits into a shallow round socket in your shoulder blade called glenoid. This relatively small ball-and-socket joint called the glenohumeral is encapsulated by a covering of muscles called rotator cuff and is secured in its place by strong cords called tendons.

Moreover, a layer of cartilage forms a cushion between the bones to keep them from rubbing together and to absorb any shock impact. Within this cocoon of cartilage, muscles, and tendons, a soft tissue called synovium secretes fluid to keep the joints lubricated and the cartilage healthy. Shoulder pain can spring from any of the muscles, ligaments, or tendons in and around your shoulder and can be awfully debilitating. First of all, an impairment in the shoulder greatly hampers your ability to move freely.

* Cold Compress

Cold compresses are highly beneficial in alleviating shoulder pain. The cold temperature helps numb the area, which in turn reduces inflammation and pain.

- Put some ice cubes in a plastic bag and wrap the bag in a thin towel.
- Place it on the affected area for 10 to 15 minutes.
- For swelling, reapply the compress after two hours.
- Keep doing this until the swelling and pain subsides.

* Hot Compress

Just like cold compresses, hot compresses also help treat shoulder pain, inflammation, and swelling.It is, however, best to use hot compresses at least 48 hours after the injury has occurred. Hot compresses also help relieve the pain stemming from tense muscles.

- Fill a hot water bag with hot water and apply it on the aching shoulder for 10 to 15 minutes while lying down comfortably. Repeat a few times a day until the pain goes away for good.
- Also, you can stand in the shower and run warm to slightly hot water on your shoulder for 5 to 10 minutes.
- Try to keep still while exposing your shoulder to the soothing stream of water.
- Additionally, you can enjoy a hot shower twice daily.

* Compression and Elevation

According to the Arthritis Foundation, both compression and elevation can help reduce shoulder pain and swelling, especially if the problem is associated with arthritis.

- You can compress the affected area using an elastic bandage or a warm wrap, which are readily available at most pharmacies.
- Wrap the affected area for a few days or until the pain and swelling are gone.
- Also, keep your shoulder elevated with the help of pillows to promote healing.

* Massage

Massage is another good way to reduce shoulder pain. A gentle massage will help your shoulder muscles release stress and tension. In addition, it will improve blood circulation and reduce swelling and stiffness.

- Before beginning the massage, take a hot bath or shower for 10 minutes to relax the tight muscles.
- Warm the oil slightly and apply it on the shoulder.
- Gently squeeze the shoulder muscles and apply pressure to relieve pain and encourage blood flow.
- Massage for about 10 minutes, and then put a warm towel on the affected area for best results.
- Do massage therapy a few times daily until the pain subsides.

* Exercise

Exercise that targets the shoulder is an effective way to treat shoulder pain. It restores joint movement and reduces pain.

- Standing up straight, raise your shoulders and hold this position for 5 seconds or more.
- Squeeze your shoulder blades back and together. Hold this position for 5 seconds.
- Pull your shoulders blades downward and hold this position for 5 seconds.
- Relax and repeat this stretching exercise for 10 minutes.
- Do this three or four times a day.