Shoulder pain can be a severe condition that affects people of all stages of life and all ages. Shoulder pain, whether caused by overuse, injury, or a chronic condition, can limit your ability to perform daily activities and negatively impact your quality of life. In this article, we’ll look at the most common causes of shoulder pain and provide prevention tips and exercises. We’ll also go over natural treatments for shoulder pain, such as creams and other home remedies, to help you get relief without relying on medication. So, whether you’re an athlete, an office worker, or simply someone who has occasional shoulder pain, keep reading to learn how you can improve your shoulder health and reduce your risk of pain and injury.
Tips for Preventing Shoulder Pain
Simple lifestyle changes and habits can often prevent shoulder pain. The following advices can assist you in keeping good shoulders:
- Maintain proper posture: Poor posture can put undue strain on your shoulders, resulting in pain and discomfort. Maintain good posture by sitting and standing up straight, shoulders relaxed, and chest out.
- Maintain a healthy weight: Carrying extra weight on your shoulders can cause pain and discomfort. Losing and maintaining a healthy weight can help alleviate stress and reduce your risk of shoulder pain.
- Exercise on a regular basis: Exercise on a regular basis can help keep your shoulders strong and flexible. Exercises that strengthen your shoulder muscles and improve range of motion, such as shoulder rotations and arm circles, should be prioritised. Stretch before and after exercising to avoid injury.
- Overuse of the shoulder joint can result in pain and injury. Take frequent breaks and use proper technique if you engage in repetitive activities such as lifting, throwing, or typing to avoid strain.
- Use proper technique when lifting heavy objects or participating in sports or other physical activities to avoid strain and injury.
You can help prevent shoulder pain and maintain healthy shoulders for years to come by incorporating these simple tips into your daily routine.
Exercises for shoulder pain
Regular exercise, in addition to maintaining good posture and avoiding overuse, can help keep your shoulders strong and flexible. Here are some exercises that can help you improve your shoulder health:
- Squeeze your shoulder blades by sitting or standing up straight with your arms at your sides. Hold your shoulder blades together for 5-10 seconds. Repeat 10-15 times more.
- Stand with your arms at your sides and your elbows bent at a 90-degree angle for shoulder rotations. Rotate your arms outward as far as possible, then back in. Repeat 10-15 times more.
- Arm circles: Place your arms at your sides, palms facing forward. Circulate your arms forward and backward slowly. Repeat 10-15 times more.
- Push-ups against a wall: Stand with your arms at shoulder height and your palms flat against the wall. Bend your elbows slowly and lower your chest towards the wall before pushing back up. Repeat 10-15 times more.
- Shoulder stretches: Stand or sit up straight and reach one arm across your chest, gently pulling it closer to your body with your other arm. Hold for 15-30 seconds before switching arms and repeating.
You can help improve shoulder strength and flexibility, reduce pain and stiffness, and prevent injury by incorporating these exercises into your regular routine.
See below for the exercises that our trainer Alex has prepared to help with shoulder pain.
Natural treatments for shoulder pain
In addition to posture, exercise, and proper technique, there are several other strategies you can use to maintain healthy shoulders:
- Massage: Massage therapy can help reduce tension and tightness in the muscles and soft tissues of the shoulders, as well as improve circulation and pain relief.
- Chiropractic care can help improve alignment and reduce tension in the neck and shoulders, both of which can contribute to shoulder pain.
- Rest and recovery: Providing adequate rest and recovery time for your shoulders can help prevent overuse injuries and reduce pain and stiffness. Take breaks from repetitive activities and avoid sleeping on your side or stomach, which can cause shoulder pain.
- Hot and cold therapy: Applying heat or cold to the shoulders can help reduce pain and inflammation. Try using a heating pad or warm towel for 20-30 minutes at a time, or a cold pack for 10-15 minutes at a time.
- Natural remedies: There are several natural remedies that can help reduce inflammation and pain in the shoulders, including creams and ointments made with natural ingredients such as menthol, and capsaicin. Menthol is often used in creams and ointments to provide temporary relief from pain and discomfort. Capsaicin is a compound found in chili peppers that has been shown to have pain-relieving properties.
Acuraflex cream is rich in numerous natural ingredients that help relieve various ailments of the musculoskeletal system. The cream works quickly from the outside in by directly applying it to the painful and inflamed area, providing immediate relief for shoulder pain. It is recommended to use Acuraflex cream and capsules at the same time to achieve the best results for joint, bone, and muscle health.
In conclusion, taking care of your shoulders is an important part of overall health and wellness. By making small changes to your daily routine and incorporating healthy habits into your life, you can help prevent shoulder pain and keep your shoulders strong and flexible for years to come.