Most of us have experienced shoulder pain at some point in our lives. Whether it’s from hunching over a computer all day or from sleeping in an awkward position, shoulder pain can be a real nuisance. The good news is that there are many things you can do to get rid of shoulder pain fast. In this blog post, we’ll share some of the best tips for getting rid of shoulder pain quickly so you can get back to your life pain-free.
1. Apply Ice or Heat
One of the quickest and easiest ways to get rid of shoulder pain is to apply ice or heat to the affected area. If your shoulder pain is due to inflammation, then applying ice will help to reduce the swelling. However, if your shoulder pain is due to muscle tension, then applying heat will help to loosen the muscles and relieve the pain. Just be sure not to apply ice or heat directly to the skin; wrap it in a towel first.
2. Do Some Gentle Stretching Exercises
Gentle stretching exercises can also help to relieve shoulder pain by lengthening tight muscles and improving range of motion. Try doing some gentle overhead arm stretches or neck rolls several times per day. Be sure not to force any stretches as this could make your pain worse. You can see our rehab-based exercise library by clicking here.
3. See a Chiropractor
If your shoulder pain is severe or does not improve with home treatments, then you may need to see a chiropractor for further evaluation and treatment. Chiropractors are trained in diagnosing and treating musculoskeletal conditions like shoulder pain. They may use techniques like adjustments to treat your condition and provide relief from pain.
4. Wear a Brace or Support Device
If you have chronic shoulder pain, then you may benefit from wearing a brace or support device such as a sling during the day. This will help to immobilize the joint and take pressure off of the muscles and tendons surrounding it which can help to reduce inflammation and relieve pain.
5. Practice Good Posture
Poor posture is often the culprit behind chronic shoulder and neck pain. If you work at a desk all day, be sure to sit up straight with your shoulders back and down away from your ears. You may also want to invest in an ergonomic chair that supports the natural curve of your spine. Taking frequent breaks throughout the day to walk around and stretch your muscles can also help prevent stiffness and soreness later on.
6. Sleep on Your Back
Sleeping on your side or stomach can put unnecessary strain on your neck and shoulders which can lead to morning stiffness and soreness. To avoid this, try sleeping on your back with a pillow under your knees for added support . This will help keep your spine in alignment overnight and might help prevent neck and shoulder pain when you wake up in the morning .
7. Stop Smoking
Smoking cigarettes is one of the worst things you can do for chronic joint pain . The chemicals in cigarettes damage cartilage , which leads to inflammation , stiffness , and soreness . If you smoke , quitting is one of the best things you can do for your overall health — including joint health .
If you're looking for help with shoulder pain, book an assessment and let us find out what we can do for you!