The occurrence of shoulder pain is considered as a usual complaint by many individuals. Spending long hours being hunched over in front of a computer or driving a vehicle can lead to poor posture and even momentary shoulder pain. Even though various conditions can trigger shoulder pain, it is typically caused by conditions affecting the shoulder such as rotator cuff conditions, frozen shoulder or shoulder instability. Some of the symptoms of shoulder pain can be alleviated at home. On the other hand, if the individual experiences chronic shoulder pain, it is vital to set an appointment with a doctor.
The affected shoulder should be allowed to rest for a few days. Any strenuous physical activity that involves arm raising over the head or rotating the shoulder such as in tennis or lifting heavy objects must be avoided by the individual.
If the individual experiences intense shoulder pain, the initial move is to immobilize the shoulder joint by placing the arm in a sling and then schedule an appointment with a doctor.
Additionally, the individual should also observe regular breaks when using the computer, watching TV or driving. If possible, it is recommended to stand up or simply walk around and move the shoulders in order to avoid stiffness from developing.
The shoulder should be exercised in a gentle manner if possible. Even though the individual must avoid engaging in strenuous activities, it is vital to keep the joint mobile as much as possible by performing gentle range of motion exercises.
The pendulum is a simple exercise that the individual can perform. First, lean forward from the hip while resting the unaffected arm on a table for support. Steadily circle the affected arm around in clockwise circles. The circles should grower bigger and then change direction to a counterclockwise manner.
The individual can be given over-the-counter pain medications such as acetaminophen if there is mild shoulder pain. In case the shoulder pain is severe, there is a need to use anti-inflammatory pain medications such as naproxen or ibuprofen.
Apply an ice pack or pack of frozen vegetables that is wrapped in a soft washcloth on the shoulder every 3-4 hours for 20 minutes at a time. This helps minimize the swelling and cut down the healing time.
You can utilize a heating pad or moist heat on the shoulder after 4-5 days. The heat promotes the flow of blood and relaxes the muscles. Heat must be applied every hour for 15-20 minutes at a time.
It is vital to schedule a deep tissue massage that can be beneficial for the shoulder pain. Deep tissue massage can help alleviate the pain since it promotes increased circulation, improves the range of motion, speed up healing and reduces the stress.