If you’re suffering from shoulder pain Windsor, don’t worry! I’m going to share all of the best ways to get rid of shoulder pain fast. Whether it’s from a pulled muscle or sitting at a desk all day, these tips will help relieve your shoulder pain and keep it from coming back.
Change position and posture.
The first way to alleviate shoulder pain is by changing position and posture. Avoid putting too much weight on your shoulder, making sure that you’re sitting up straight when you can, and avoiding slouching. Sleeping in awkward positions can also lead to shoulder pain, so make sure that if you have trouble sleeping because of it, try not sleeping with your arm under your pillow or lying on the affected side while sleeping.
Ice the area.
To ice your shoulder, you’ll need an ice pack and a towel. Fill your ice pack with water until it’s about half full, then wrap it in the towel to prevent any leaks and place it on the sore muscle for 15-20 minutes. The cold from the ice will help bring down inflammation, so it may be worth doing this twice daily. If you have a bruise or sprain, don’t put any pressure on the area—just let time heal things naturally!
Stretch your neck, upper back, and shoulders.
Stretch your neck, upper back, and shoulders. The same study that found that stretching is effective for treating shoulder pain also found that when you stretch, you should do it regularly.
Stretching exercises for the neck include looking up at the ceiling from a seated position or bending over to touch your toes while keeping your back straight. For the upper back, arching backward with hands on hips or leaning forward with hands resting against a wall will help relieve tension in this area.
Get a massage at the base of your neck.
If you’re experiencing shoulder pain Windsor, a massage at the base of your neck can help relieve muscle tension and headaches. Massage also increases blood flow to the brain, which may help with stress relief and sleep quality.
Relax with a warm shower or bath.
A hot shower or bath can help to relax the muscles and ease the pain. The warmth of the water will loosen tight muscles and help you feel more relaxed.
Strengthen weak muscles in your upper back.
If you want to prevent shoulder pain, strengthening your back muscles is the first step. To do this, try these exercises:
Side arm raises. Stand with feet hip-width apart and raise one arm out to your side at shoulder height. Keep your elbow straight as you lift it up behind you as far as possible without lifting or bending forward. Return to starting position and repeat 10 times on each side. Repeat 2–3 sets, 3 times per week for 6 weeks. * Full shoulder circles (forward and backward). Stand with feet hip-width apart; hold arms at sides with palms facing forward and thumbs pointed down toward the ground; rotate your shoulders forward about 20 degrees (as if trying to put your hands into a pocket) then rotate backwards about 20 degrees (as if trying to take them out), holding each position for three seconds before repeating five times in each direction.* Seated rows using a dumbbell weight machine.* Shoulder press using a barbell plate rack (also known as an EZ curl bar).
See a chiropractor or physical therapist.
If you’re suffering from pain in your shoulders, chiropractors and physical therapists are great resources. These professionals can help relieve your pain and provide guidance on how to manage it.
They may also be able to teach you exercises that will strengthen the muscles around your shoulder blade and neck, which can improve posture and reduce strain on those areas.
Chiropractors might suggest massage, acupuncture, or yoga as additional treatments. These therapies have been shown to ease muscle tension, reduce stress levels and increase blood flow (all of which contribute to less pain).
We hope this article was helpful, and that you’re able to find relief from your shoulder pain. If you still feel like your options are limited or none of these methods work for you, we recommend seeing a chiropractor or physical therapist. They have extensive experience treating musculoskeletal disorders that may be causing your pain. Please visit www.balancedforlife.com.au for more information.