Shoulder pain is a frequent complaint for many people. Long hours spent hunched over in front of the computer or driving in the car can result in poor posture and lead to temporary shoulder pain. Although many conditions can result in shoulder pain, it is most commonly caused by conditions such as frozen shoulder, rotator cuff disorders or shoulder instability. You can usually alleviate some of the symptoms of shoulder pain on your own. If you have chronic shoulder pain, consult your doctor.
Step 1
Rest your shoulder for a few days. Avoid any strenuous activities that require you to raise your arm over your head or rotate your shoulder, such as playing tennis or lifting heavy objects. If you have severe pain, immobilize the shoulder joint by putting your arm in a sling and consult your doctor.
Step 2
Exercise your shoulder gently if you are able to. Although you should avoid difficult activities, it's important to keep your joint mobile by doing gentle range of motion exercises. One simple exercise you can try is the pendulum. Lean forward from your hip , resting your unaffected arm on a table for support. Slowly circle your affected arm around in clockwise circles. Make the circles progressively larger, then change direction and circle your arm in a counterclockwise direction.
Step 3
Take an over-the-counter painkiller like acetaminophen if you have mild pain. If your shoulder pain is more severe, you may need to take an anti-inflammatory pain killer like ibuprofen or naproxen.
Step 4
Apply an ice pack or ice wrapped in a soft washcloth to your shoulder every three or four hours for 20 minutes at a time. This helps to reduce swelling and reduces healing time.
Step 5
Use a heating pad or moist heat on your shoulder after four or five days. Heat promotes blood flow and relaxes your muscles. Apply heat every hour for 15 to 20 minutes at a time.
Step 6
Take frequent breaks when sitting in front of the computer, driving or watching TV. If possible, stand up or walk around and shrug your shoulders to avoid stiffness.
Step 7
Schedule a deep tissue massage. Deep tissue massage may be beneficial for alleviating shoulder pain because it increases circulation, speeds healing, increases range of motion and decreases stress.
Things You'll Need
- Sling
- Over-the-counter painkiller
- Ice pack
- Washcloth
- Heating pad
