Experts estimate that shoulder pain in primary care affects 14.7 per 1,000 patients each year. What’s more, 40% to 50% of these patients report experiencing chronic shoulder pain.
Shoulder pain may not be as common as back pain, but it can still be debilitating and life-changing. After all, the unpleasant sensations it brings can limit the use and reach of your arms and hands. The pain may even spread to your neck, head, upper back, and sometimes, even your lower back.
Fortunately, there are effective shoulder pain remedies you can do right at home. We’ve compiled the top ones in this guide, so be sure to read on!
1. First-Line Treatment for Pain Caused by Shoulder Injuries
Swollen or torn rotator cuffs are some of the most common causes of shoulder pain. Each year, these shoulder injuries account for an estimated 4.5 million doctor visits in the US alone. A torn cartilage, swollen tendons, and overuse injures can also cause shoulder pain.
If you sustain any of those injuries, you can try the remedies below to alleviate shoulder pain.
Immobilize Your Injured Shoulder
Resting and limiting the movement of an injured shoulder can help ease the pain caused by the injury. One of the best ways to reduce shoulder movement is to immobilize it with a shoulder sling.
A shoulder sling is a device that supports the shoulder and keeps it from moving too much. It secures an injured shoulder in place, helping prevent further soft tissue damage. By restricting shoulder movement, it reduces pain-causing friction between damaged tissues.
Ice Treatment
Icing an injured body part is common in first-aid as it can disrupt inflammation. Since swelling usually comes with pain, reducing inflammation may also help relieve pain. However, ice may only be helpful if applied to an injured shoulder right after the injury.
You should also limit ice treatment to the first 24 to 48 hours following an injury. Don’t apply the ice straight on the skin; instead, use a piece of cloth or an ice bag to prevent frostbite. It’s also important to keep the ice on the skin only for 10 to 15 minutes at a time.
Anti-Inflammatory Medications
If the pain is too much, you may take nonsteroidal anti-inflammatory medications (NSAIDs). Aspirin, ibuprofen, and naproxen are examples of over-the-counter NSAIDs. They work by combatting inflammation that causes pain.
2. Heat Therapy
Studies show that heat therapy can help ease and fix shoulder pain, even if only in the short run. For example, using a heat wrap on a rotator cuff tear can provide short-term pain relief.
For starters, high temperatures can stimulate the blood vessels and make them expand. This then allows more blood, oxygen, and nutrients to flow into the injured tissues. This increased nourishment can then help the damaged shoulder structures to recover faster.
Heat can also help ease shoulder injury pain, so long as the pain isn’t from a swollen shoulder structure. So, if you’ve injured your shoulder, be sure to wait for about 2 to 3 days for the swelling to go away before using heat.
3. Mind Your Mattress and Sleep Position
If your shoulder hurts first thing in the morning, your sleep position and mattress may be to blame. This is especially true if you’re a side sleeper and your mattress isn’t supportive enough. In this case, it’s time to search for the best mattress for shoulder pain and side sleepers.
For starters, a too-firm mattress can compress and even pinch your shoulder structures. Excessive compression can limit blood flow to the shoulder nerves and soft tissues. As a result, they won’t get enough oxygen and nutrients, and they start to exhibit pain.
Compression can also happen on a too-soft mattress that lets the shoulder area sink too low. Such a mattress won’t provide adequate support and pressure relief, either. This can then cause a good chunk of your weight to fall on the shoulder you sleep on, resulting in pain, too.
An overly-soft mattress can also make it harder to elevate your shoulder. The thing is, elevation can be helpful for shoulder injury recovery as it may help ease swelling and pain.
In injuries, elevation means to keep an injured part of the body above the heart level. That’s why a too-soft mattress won’t help, as it can make your shoulder sink lower than your chest.
So, be sure to look for a mattress that’s just firm enough to provide adequate support. You should also sleep on your back or your other side that isn’t affected by pain.
4. Aqua Therapy for Faster Recovery
Aqua therapy, also known as water therapy, may also be helpful for shoulder pain and injuries. Studies found that it can benefit patients with rotator cuff tears and tendonitis. It may also provide pain relief for shoulder impingement, frozen shoulder, and osteoarthritis.
Aqua therapy involves exercising while the body is in water, such as a bathtub or pool. The water’s buoyancy helps lower the force and impact of shoulder exercises. Exercise, in turn, can help rehabilitate the shoulder to reduce the pain caused by an injury.
5. Perfect Your Posture
For every inch that the head moves in front of the body, an extra 10 pounds of pressure gets placed on the shoulders. So if your head always juts too far from your body, you can expect to be in a world of (shoulder) pain. More than that, bad posture can also cause neck, arms, and back pain.
Unfortunately, poor posture is common, especially in folks who use smartphones and computers. These activities cause people to hunch over for prolonged periods.
To prevent such body aches, do your best to keep your back straight. Relax your shoulders, and make sure your head doesn’t lean over too much. Pay attention to your ears, too; keeping them aligned with your shoulders is key to proper posture.
Give These Shoulder Pain Remedies a Well-Deserved Shot
As you can see, shoulder pain remedies don’t always have to include pain medications. You may just have to change your mattress or improve your posture. Taking long hot baths in the tub or exercising while in the tub may even be enough to help you counter shoulder pain.
Interested in more tips and tricks that can help make you feel better and live healthier? Then please feel free to check out our other educational health and wellness guides!
