Whole day is spent working hard in mowing your lawn, scratching weeds, planting new flowers or in routine tasks like writing hand notes, pulling latches, etc. By the end of the day you can barely pull your hand up to run your fingers through your hair! Often the fruits of your labor leave pain and ache in your shoulders. Now what are you going to do to get a relief from this nagging pain and inflammation that is barring you from lifting your hands up and doing even the most minor and menial routine jobs?
Pain management is not about grinning with your teeth exposed wide and seething in pain all the while. To make things easy and back to normal, you will have to throw some care and caution towards your inflamed shoulders.
Fret not folks. Allow me to help you out in your moment of misery. You can consider the following tips for a fast relief.
- Stretching up gently all your limbs including shoulders keeps your entire body flexible and allows minor tilts and jilts be healed. Stretching also helps in rehabilitation of the limbs and helps in relieving pain. Take your arm across your chest to reach the other arm; hold it for 15 minutes. The stretch should be felt in the back of your shoulder. Yu can repeat this around three times a day.
- At times some movements are critical for your health. By having an expert check up your movement’s pattern, you will be able to rectify the error and will also learn a tip or two that will help you avoid the flawed movement.
- Lifting weight can aggravate your shoulder pain. As such it is only advisable to limit lifting. With a sore shoulder you better not lift anything heavier.
- You can also indulge in some gentle exercises to keep your shoulder muscles flex. Pilates and yoga are best suited for your pain management.
- Anything that particularly makes your shoulder sore, drop it immediately. Persisting with the same work can aggravate or worsen the problem.
- Use ice pads for the initial days when you got the ticking pain. It helps in reducing the inflammation. You can use freezable gel packs; keep them on for at least 20 minutes at a time. You can repeat the act thrice a day.
- Once the inflammation digs away, you switch to heat. This will help the tightness you have been feeling around your stiff shoulders loosen up. But make sure dry heat is what you better stay off from including heating pads. The best way to heal the sore and painful shoulders is to take a hot water shower.
Pain management is after all not a rocket science. You just have to make sure you do not repeat things that make your sore shoulder/s more painful.
If in spite of adopting all the above mentioned pain relieving techniques, you still do not feel relieved and pain nags you still, it is only for your better to consult a physiologist.