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3 Tips to Ease Shoulder Pain

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Posted: Feb 18, 2019 | by admin | 0 Comment

Woman holding her shoulder in pain

Whether you spend forty hours a week at a desk or engage in physical labor as part of your job, consider yourself at risk for joint pain. It’s common to experience stiffness in the back and neck after a long day, and shoulder pain is also a likely discomfort – in conjunction with other aches or by itself. If left ignored, your shoulder pain could affect not only your work performance but your overall well-being.

Shoulder aches may occur due to a number of factors. Aging, poor sitting posture, arthritis and injury may contribute to your pain. If you hurt but haven’t experienced a fracture, you may only need to take a few steps to ensure relief.

Put on the heat.

For occasional bouts of arthritis and stiffness brought on by stress, applied heat can help relax the affected area. A heating pad or hot water bottle, wrapped with a cloth bandage to keep in place, works to relieve the ache.

Stretch it out.

Discomfort in the shoulder area may also occur if you put too much strain on your joints without exercising regularly. Simple stretches designed to relieve pain in this area include:

  • The pendulum stretch: While supporting one arm on a table or chair, let your free arm stretch out and hang downward like a pendulum. Move the hanging arm in clockwise and counterclockwise circles. Repeat with other arm.
  • The neck stretch: Keeping your back straight, tilt your neck forward to feel the pull on your nape. Slowly, move back and lean your neck to each side to stretch the shoulder muscles, holding each position for about a minute.

Deep breaths as you go along help sustain the exercise.

Check the labels

Non-inflammatory, over the counter medications may also help with mild pains. Be sure to check the instructions for dosage before taking, or consult with your physician if you have concerns or are taking other medications.

Serious pain, including rotator cuff tears and tendinitis, may require care from a physician or physical therapist to completely heal. At Virginia Orthopaedic & Spine Specialists, our team can provide with the right solution to relieve your shoulder pain so you can return to work and your favorite daily activities without discomfort. We can help you determine what surgical or physical therapy options are suited to your needs.

Contact us today for more information, and begin your return to a pain-free life.

 

Sources:

https://www.healthline.com/health/shoulder-pain-remedies

https://abilityrehabilitation.com/athletic-training/4-effective-exercises-and-stretches-to-relieve-shoulder-pain/

https://www.health.harvard.edu/pain/ouch-shoulder-pain-and-how-to-treat-it

 

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