How to Fix Shoulder Pain? Remedies that Work!

The shoulder connects our upper arms to the body through three bones: the upper arm bone, called the humerus; the shoulder blade called the scapula; and the collarbone, called the clavicle.

The three attached muscle groups on the scapulae — the rhomboids and the middle and lower trapezius enable shoulder movements together with the help of four shoulder joints, making our shoulder the most mobile joint in the body.

Any stress or injury to the shoulder blade, joint, or attached muscles causes cramps, muscular strain, or ligament sprain.

On top of this, bad posture with hunched shoulders makes things worse for our shoulder joints, causing pain. It’s crucial to know how to fix shoulder pain to relieve muscle tension cramps, and restore our range of motion.

Types of Shoulder Pain

The lifetime shoulder pain prevalence ranges from 6.9% to 67%. This means that up to 67% of people experience shoulder pain at some point during their lives.

The shoulder comprises the four joints, attached muscle groups, tendons, and ligaments. The attached muscles with the tendons—also called rotator cuffs, enable movement. The ligaments and cartilage stabilize the shoulders.

Injury, trauma, or strain to any of these structures in the shoulder causes pain. The most common cause of shoulder pain is due to an injury to the shoulder capsule. The mechanical pain resulting from this affects other associated structures, causing intense pain that restricts the movement of the shoulder.

Other types of shoulder pain include chronic pain resulting from rotator cuff tear, joint dislocation, bursitis, or acute pain from frozen shoulder, inflammation, arthritis, etc.

Symptoms of Shoulder Pain

Some common symptoms of shoulder pain include the following.

• Shoulder tenderness
• Sharp radiating pain to the arm
• Limited range of motion
• Tingling sensation
• Weakness in the shoulder and arms
• Difficulty rolling the shoulders
• Shoulder stiffness
• Dull aching pain
• Muscle spasms
• Swelling and redness
• Drooped posture

How to Fix Shoulder Pain?

Sitting in the same position with a bad posture with hunched shoulders, forward head tilt, and rounded arms causes shoulder pain and muscular stiffness.

Improperly lifting heavy objects also puts a strain on the muscles of the back and shoulders, making them sore. It is quite difficult to carry out everyday activities with shoulder pain.

As our shoulder is the most mobile joint in the body, its range of motion allows us to do everyday tasks such as reaching for objects, combing our hair, or brushing our teeth. Restricted movement leaves one wondering how to fix shoulder pain to restore the range of motion.

There are several home remedies you can try to prevent and fix shoulder pain if it results from muscular stiffness or injury. Here are some ways to fix shoulder pain and relieve discomfort.

1. Reduce Postural Stress

Sitting in front of a monitor, using a desk for hours, and improper body mechanics when working out at the gym are a leading cause of shoulder pain. Adjusting your posture relieves shoulder pain as the muscles don’t have to hold your arm and shoulder weight in an unnatural position.

If you want to know how to fix shoulder pain resulting from sprains and strains, here are some postural adjustments. Don’t hunch your shoulders when you’re sitting in front of a desk.

If you use a monitor or laptop for hours, avoid the forward head tilt as it puts pressure around your shoulders, which causes pain. If your work requires a workstation, take regular breaks to stretch out the arms over the head.

You should also make small ergonomic changes, such as using a back brace to avoid slouching or leaning forward while working.

When you sit for hours, make sure to straighten your back to keep the spine aligned. This reduces the pressure from the shoulders, relieving pain.

2. Gentle Exercises

Experiencing acute shoulder pain? Knowing how to fix shoulder pain through gentle exercises not only reduces muscular tension and pain but also increases flexibility.

Start with shoulder rolls to bounce off shoulder pain due to stiffness. Rolling the shoulders forward and backward in circular motions relieves the pressure on the shoulder capsule.

Besides this, you can cross one arm over the chest and pull it closer with the alternate hand to stretch the shoulders.

These gentle exercises relieve shoulder pain by reducing stiffness, building strength, and loosening the tight muscles.

3. Ice and Heat Therapy

Sometimes, shoulder pain does not result from bad sleeping positions or stiffness. Underlying causes such as rotator cuff tears or bursitis cause shoulder pain.

Knowing how to fix shoulder pain that results from a recent injury or medical condition can help you better manage your condition.

It is recommended that you ice the area for immediate pain relief. Icing narrows the blood vessels in the shoulders, reducing swelling and pain.

Use an ice pack over the affected area for 15 to 20 minutes every three to four hours. Never place the ice directly onto the skin; instead, wrap it in a cloth or towel to prevent frostbite.

If the shoulder pain results from muscle tension, use a hot water bottle or a warm compress. Heat increases the blood flow to the area, which reduces muscle tension and allows the shoulder muscles to relax. This helps reduce the pain that you experience due to frozen shoulders, muscle spasms, strains, and sprains.

4. Take a Break From Strenuous Activities

You should immediately hold off on strenuous activities until you recover completely. If your shoulder hurts, you should never continue weightlifting, resistance training, or play sports that put a strain on the shoulder.

These activities worsen the pain. If you continue with such activities, they can rupture the tendons or result in pulled ligaments.

Avoid all such activities for 24 to 48 hours, as the pain could be the result of repetitive strain injury. Resting and allowing the body to heal is important for restoring shoulder function and range of motion.

5. Massage Therapy

An involuntary contraction of the shoulder muscles can cause shoulder pain. If the pain in your shoulders feels like a tight knot, you should consider massage therapy.

Massage therapy relieves pain as it improves the blood flow to the area. Improved blood flow reduces the tightness in your muscles, which relieves pain. You can try some self-massage techniques to fix shoulder pain.

Use a foam roller or a massage ball over the shoulders to relieve muscle tension. You can also consider physical therapy, which works well to fix shoulder pain. It focuses on muscle strengthening and low-impact exercises that reduce stiffness and pain.

Wrap Up

The most common types of shoulder pain resulting from sprains or strains are effectively managed at home. Use massage therapy, ice and heat therapy, gentle exercises, and postural adjustments to fix shoulder pain.

However, if these home remedies fail to work, it’s wise to consult a healthcare provider. You can also consult a physical therapist or a general physician to devise a treatment strategy that addresses the pain and prevents it from getting worse.