Yoga & Fitness

Troubled With Shoulder Pain? Here Are Effective Ways That Can Help You Ease The Pain

Most people complain of shoulder pain which also hampers their daily activities. This persistent and discomforting issue is on the rise due to the sedentary lifestyle of people and lack of physical activities. Shoulder pain can extend to your neck, back, and other body parts and hamper your daily activities. In this article, we list different ways to ease shoulder pain and relax your body.

Ways To Ease Your Shoulder Pain


Correct Posture

Did you know poor posture is one of the most common reasons for shoulder pain? Maintaining proper posture while sitting and standing helps distribute the weight evenly across your shoulders and reduces strain. You should practice keeping your shoulders back and down, aligning your spine, and avoiding slouching to prevent unnecessary tension.

Stretching Exercises

Adding stretching exercises into your daily routine is another way to improve flexibility and relieve your shoulder pain. Simple stretches, such as shoulder rolls, neck tilts, and arm circles, can help relax tight muscles and enhance blood circulation. Also, regular stretching can prevent future pain by promoting flexibility in the shoulder joint.

Also Read: Do You Have Shoulder Pain After Swimming? This May Be Due To Swimmer’s Shoulders


Heat and Cold Therapy

You can also try applying heat or cold packs to the affected shoulder to reduce inflammation and soothe sore muscles. Heat therapy, through hot water bottles or warm compresses, helps relax tense muscles, while cold therapy, using ice packs, can numb the area and alleviate swelling. You can alternate between heat and cold for optimal relief.

Massage Therapy

Massage therapy can be highly effective in relieving shoulder pain by targeting tight muscles and promoting relaxation. You can consider professional massages or self-massage techniques using a foam roller or tennis ball to release tension in the shoulders. Also, pay attention to knots and tight spots to improve overall muscle flexibility.

Strengthening Exercises

Engaging in specific strengthening exercises can help stabilise the shoulder joint and reduce pain. You should focus on exercises that target the muscles surrounding the shoulder, such as rotator cuff exercises and shoulder blade squeezes. Gradually increasing strength in these areas can provide long-term relief.

Also Read: Yoga For Posture: 4 Exercises To Straighten Up Drooping Shoulders


Mind-Body Practices

Incorporate mind-body practices like yoga and tai chi into your routine to promote overall relaxation and alleviate shoulder pain. These practices focus on breathing, mindfulness, and gentle movements, helping reduce stress and tension in the shoulders.

Adequate Rest and Sleep

You should ensure you are getting sufficient rest and quality sleep, as lack of sleep can contribute to increased muscle tension and pain. Create a comfortable sleep environment, use supportive pillows, and adopt good sleep hygiene practices to promote relaxation.

Ergonomic Adjustments

You can assess your work area and daily activities to determine any ergonomic factors that may be contributing to shoulder pain. Adjust your desk height, chair, and computer monitor to ensure proper alignment. Also, be mindful of your posture while lifting heavy objects, as improper techniques can strain the shoulders.

What You Should Know

According to Harvard Health Publishing, sometimes, pain that extends to your shoulder is caused by issues in other parts of your body. This can occur in cases of disc herniations and arthritis in the neck. Therefore, if shoulder pain persists or worsens, seeking advice from healthcare professionals, such as physical therapists or orthopaedic specialists, is crucial. They can provide personalised recommendations, exercises, and interventions tailored to your specific condition.

[Disclaimer: This article contains information for informational purposes only, hence, we advise you to consult your expert if the issue persists for a longer time.]

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