Whether you are experiencing shoulder pain from an injury or due to arthritis, these methods can help relieve the inflammation leading to your shoulder pain.

Apply a cold compress:

A cold compress is an age-old and useful method to relieve shoulder pain. In a study on cold compresses and muscular injuries, patients who used cold compresses after shoulder surgery reported significantly less frequent and lower amounts of pain. You can purchase a cold compress from the store or you can make one yourself.

To make a cold compress, you will need ice and a washcloth. Place the ice on the open towel and bunch up the corners to create a sack. You can seal the ice pack with a rubber band or just hold it closed with your hands. The cold compress may be used in 20-minute intervals until pain resolves.

Change sleeping position:

People who sleep on their side are more likely to experience shoulder pain. When you sleep on your side, the shoulder tendons are pressed against the bone, causing inflammation and pain. Try sleeping on your back or switching sides every few days. If you can only fall asleep on one side, try using a higher pillow. The extra height should help relieve some of the pressure that the shoulder incurs in this position.

Use a tennis ball to give yourself a shoulder massage:

It may seem difficult to give yourself a shoulder massage, but all you need for this method is a wall and a tennis ball. First, stand with your back against the wall and place the tennis ball between your shoulders and the wall. Lean against the wall and place pressure on the ball to keep it from falling. Raise your arms and move your head from side to side. These movements should stimulate the shoulder and relieve tension.

Take an Epsom salt bath:

Many athletes use Epsom salt baths to relieve muscular aches and pains. Soaking in Epsom salt should relax your shoulder muscles. Epsom salt is sold in most drug stores, grocery and health stores. To soak in Epsom salt, run a bath of warm water. Add 1-2 cups of Epsom salt to the tub while the water is running and stir until dissolved. Submerge your shoulder (or your whole body) in the bath for 20-40 minutes (or longer if you’d like to relax). If you do not have a tub or cannot fully submerge your shoulders, you may also soak a towel in the Epsom salt mixture and place it directly on your shoulders.

Do shoulder exercises:

Strengthening your shoulders is a good way to relieve and prevent pain. 

• Raise the shoulders towards your ears and hold for 5 seconds
• Bring the shoulders back and push the shoulder blades together. Hold this pose for an additional 5 seconds.
• Finally, push your shoulders downward for 5 seconds.
• Repeat throughout the day as necessary.

If you are experiencing ongoing joint pain, schedule an appointment with Rejuvinix. The experts at Rejuvinix offer a specialized and noninvasive treatment plan designed for the individual. Call to schedule an appointment or request one online today!