How to Get Rid of Shoulder Pain (Natural Remedies)

Many people experience occasional shoulder pain. It can occur due to certain sports, work activities, or everyday tasks. The shoulder’s complexity leaves it prone to strains from activities involving overhead motions, repetitive jobs, or improper form. Over time, ignoring minor issues can allow them to progress or disrupt daily life.

So, how to get rid of shoulder pain? Thankfully, most shoulder discomfort can be alleviated at home through natural remedies like exercise, stretching, bracing, and good posture habits. Consistently applying techniques focused on self-care empowers you to proactively care for your shoulders and get relief from pain. This article provides an overview of causes and non-invasive approaches to help you learn how to get rid of a sore shoulder through low-impact remedies.

What Are the Causes of Shoulder Discomfort

The shoulder is a sophisticated joint capable of multi-directional movement which also allows for injuries to occur more easily. Understanding common causes is a key step toward understanding how to get rid of shoulder pain. Some frequent factors contributing to pain include overuse, poor posture, muscle strains, and conditions like frozen shoulder.

1. Overuse

Repetitive overhead or throwing motions required in sports like swimming, tennis, or baseball place recurring stresses on the shoulder joint and surrounding muscle groups. Even non-throwing motions such as serving in volleyball involve lifting the arm overhead numerous times during a game or practice. Additionally, occupations requiring prolonged computer use, cash register operation, assembly line work, or cashiering involve repeating the same shoulder motions regularly without adequate rest. This volume of repeated activity without sufficient recovery time can gradually strain tissues and cause micro-injuries leading to discomfort.

2. Poor Posture

Slouching when seated for lengthy periods rounds the shoulders inward and forwards. It pulls surrounding muscles into an unnatural position of being constricted and shortened. Standing with a stooped ‘C’ shaped posture puts similar strains on the shoulders. Over time, poor alignment strains the shoulder muscles and ligaments as they are forced to compress.

3. Muscle Strains

Learning about muscle strains is key to understanding how to get rid of shoulder pain. Sudden exertions have the potential to tear or over-lengthen shoulder muscle fibers. Improper warmups preceding strenuous shoulder activities are another cause. These fail to adequately prepare the muscles for exertion through stretches and light activity. As muscle tissues are still tight and constricted, there is a higher risk of minor tears with exertion that cause strains and micro-injuries leading to pain.

4. Frozen Shoulder

This chronic condition develops gradually as inflammation thickens and tightens the lining surrounding the shoulder blade (capsule). It can start with a period of shoulder pain or injury that doesn’t recover fully. It leads to decreasing function over months. Symptoms include a deep, aching feeling aggravated by attempted shoulder motions such as lifting or reaching back. Range of motion becomes increasingly limited due to the stiffening of tissues.

How to Alleviate and Prevent Shoulder Discomfort

How to get rid of shoulder pain at home? There are several ways. These include exercise, stretches, braces, and posture awareness. With them, most shoulder issues can be managed effectively at home. Non-invasive remedies avoiding medication are preferred for mild to moderate discomfort. Here’s how to get rid of a stiff shoulder:

1. Make a Warm Compress

To relax fatigued or overworked shoulder muscles, gently applying a warm, damp washcloth or heating pad proves helpful. It increases blood flow to the stiff regions by dilating vessels. The circulation helps flush out built-up lactic acid and soothe tender tissues without straining them further. Gentle heat eases spasms and loosens tight muscle fibers, decreasing discomfort.

2. Correct Posture

Maintaining an upright, balanced stance involves actively rolling back shoulders so they sit directly above the spine rather than slumping forward. The shoulders should be aligned over the top of the hips/pelvis in a straight vertical line. Keeping good posture places less strain on shoulder joints and supporting ligaments. It prevents unnecessary muscle constriction that can lead to tightness.

3. Use Proper Sports Techniques

Before activity, taking time to warm up joint articulations and muscles gradually is recommended. You can do that through light movement and stretching. Sports also require learning and consciously maintaining correct form through proper coaching and feedback. It optimizes technique and prevents injuries like throwing a ball solely with arm strength to distribute forces evenly.

4. Exercise Shoulders

To alleviate and prevent mild shoulder discomfort, engaging in targeted exercises is essential. Strengthening shoulder muscles can reduce the risk of injury and improve overall shoulder health. Exercises such as front raises, lateral raises, and shoulder presses can be particularly beneficial.

You can check How to Build Shoulder Muscles at Home (with only dumbbells)  for more information.

5. Stretch Appropriately

Static stretching allows shoulders and associated muscles like those between the shoulder blades and upper back to relax fully after exertion. Gentle shoulder stretches can relieve tension, especially for tight muscles. Regular stretching helps prevent future tension or discomfort from developing over time.

6. Wear a Shoulder Brace

For reoccurring flare-ups or insufficient healing from previous injuries, an appropriately fitting shoulder brace proves helpful. It provides compression and stabilizing support for shoulder pain during aggravating activities. The brace aids the recovery process by easing inflammation and securing the shoulder in a slightly protected position. They also help prevent injuries during sports.

Which Shoulder Brace Should I Buy to Relieve Shoulder Pain

Shoulder braces provide compression and support to joints during aggravating activities. This stabilizes the shoulder, allowing it to heal properly. However, some cheap, low-quality braces may not truly alleviate pain or even worsen discomfort with a poor fit. For your information, the Fivali Compression Shoulder Brace for Fitness Breathable and Flexible offers breathable and flexible relief for active lifestyles.

Our Compression Shoulder Brace for Fitness Breathable and Flexible offers features that effectively soothe discomfort while allowing active lifestyles to continue unimpeded. Its versatile design accommodates the shoulder’s range of motion. Providing just the right amount of support, this shoulder brace for pain is ideal for soothing discomfort. Its key characteristics/advantages include:

• Close-fitting and comfortable design made of breathable, lightweight fabric that conforms snugly yet flexibly to the curves of the shoulder.
• Detachable compression straps with adjustable Velcro closures allow for customized compression levels.
• Secure yet flexible Velcro fastenings keep the brace securely and comfortably positioned during a wide range of shoulder movements.
• Breathable, sweat-wicking material feels cool against the skin and prevents overheating, even during rigorous exercise.
• Discreet low-profile shoulder compression sleeve design fits discreetly under most types of workout clothing without bulky padding for an unrestricted range of motion.
• Easy to put on/take off independently without needing assistance, making it convenient for busy schedules.

When it comes to how to get rid of shoulder pain, several natural remedies exist, from warm compresses to consistent stretching, and more. They can effectively alleviate occasional shoulder pain experienced from sports or jobs involving arm motions. For those with recurring shoulder issues, proper braces like the Fivali Compression Shoulder Brace for Fitness Breathable and Flexible offer compression to soothe surrounding tissues of the joint. Our quality shoulder brace alleviates discomfort, stabilizes the joint, and facilitates a quicker return to active lifestyles. At Fivali, we pride ourselves on providing reliable, affordable sports protection equipment. In this way, we encourage fitness enthusiasts to live active lifestyles without pain holding them back. Visit our website to check out the various braces we offer.