Insight Comprehensive Therapy – Shoulder pain is a frustrating and sometimes debilitating issue that will impact as many as 25% of Americans at some point in their lives. Whether it is the result of an injury, overuse, or a chronic condition such as arthritis, shoulder pain can affect everything from daily tasks like getting dressed to your ability to work.
Although the prospects for relief can feel unobtainable for some people dealing with the challenges of persistent shoulder pain, it is possible to find meaningful relief by introducing a few natural methods into your daily routines. Not only will these physical therapy techniques focus on the root causes of your symptoms, they can also help you regain function and prevent future problems from developing. If you are experiencing shoulder pain and are looking for a natural alternative to pain medications, here are six tips from the physical therapy team at Insight to help you find relief.
Get Plenty of Rest
Rest plays an important role in both managing shoulder pain and allowing the affected shoulder to heal. Although many people feel they can simply push through the pain, excessive use after an injury can lead to prolonged discomfort and the development of further issues down the road. Instead, modify your daily activities to avoid aggravating the affected shoulder. This includes anything that involves lifting your arm above your head, pushing or pulling, or repeated movements. However, this does not mean you should completely avoid moving your shoulder. In fact, some movement is encouraged while you recover to prevent stiffness from developing.
Try Ice and Heat
Ice and heat therapy is a highly effective way to reduce shoulder pain and inflammation naturally. Start by applying an ice pack to the affected shoulder for about 15-20 minutes. Then alternate to a heating pad in the same area to relax the muscles and improve blood flow. This technique should be repeated several times a day. Remember to always pay attention to how your body responds to ice and heat therapy, adjusting the duration and frequency as needed.
Introduce Gentle Stretching
Although it may seem counterintuitive to stretch while experiencing shoulder pain, maintaining flexibility in the shoulder is essential for making a full recovery and preventing the development of stiffness. Try introducing some gentle stretches into your routine throughout the day. Simple shoulder rolls, arm circles, neck stretches, and cross-body arm stretches are all great ways to alleviate pain and promote healing.
Think About Your Posture
We often think about posture impacting only back pain, but it can also contribute to muscle and tendon strain in the shoulders. Slouching from poor posture typically leads to rounded shoulders and extra stress on the shoulder joints. Whether you spend hours a day working at a desk or are relaxing on the couch, remember to always avoid sitting in a slouched position, keep your shoulders straight and down/relaxed, and use ergonomic furniture whenever possible to reduce strain on the spine.
Reintroduce Functional Movements
As your shoulder pain begins to improve, you should start reintroducing some functional movements into your daily routine. This can be anything from light overhead reaching, lifting small items, or minor rotational movements like getting dressed. This will not only help to strengthen your shoulder during the healing process, but it will give you confidence for when the time comes to start performing normal everyday tasks again like playing sports or carrying grocery bags.
Schedule an Appointment with a Physical Therapist
If you are still experiencing persistent shoulder pain after rest, gentle stretching, and our other recommended conservative suggestions, it is a good idea to schedule an appointment with a physical therapist. They will be able to assess your shoulder health and recommend a custom treatment plan that will address your unique needs. A physical therapist will also work closely with your other healthcare providers to ensure you receive the best comprehensive care.
Shoulder pain can make everything from working and sleeping to enjoying your favorite activities a challenge. But with rest, gentle exercises, and ice/heat therapy, it is possible to regain mobility and achieve meaningful pain relief. As always, it is important to consult with your doctor or a physical therapist if you are experiencing chronic pain that does not improve with conservative at-home care. For more information about physical therapy for shoulder pain at Insight Comprehensive Therapy and to schedule an appointment, contact us today.
Frequently Asked Questions
Q: What are some shoulder injuries that can be treated with physical therapy?
A: A wide range of shoulder injuries can be treated with physical therapy. Rotator cuff injuries, overuse injuries, frozen shoulder, tendinitis, bursitis, and shoulder impingement are just a few of the common injuries that can benefit from PT. Physical therapists can also aid in post-surgical rehabilitation, as well as pain caused by other conditions such as arthritis.
Q: Is physical therapy for shoulder pain painful?
A: Physical therapists are trained in gentle strengthening and mobility exercises to avoid aggravating pain. Although it is possible to feel some discomfort, physical therapy for shoulder pain should not be painful.
Q: Can physical therapy help me avoid surgery?
A: Yes. Many people are able to effectively treat shoulder pain without surgery through physical therapy. However, severe injuries such as large rotator cuff tears may require surgical intervention. Your physical therapist and other healthcare providers will work together closely to develop a custom treatment plan to meet your needs.