7 Tips for dealing with shoulder pain:
Shoulder pain can have a significant detrimental effect on our everyday lives. Just about everything we do involves our arm and shoulder movements. Here are some tips you can use to help you deal with your shoulder injury.
1. Avoid overhead reaching!
This will increase the stress placed on your shoulder, which can lead to further damage or re- injury. It is important to give your shoulder time to recover without placing added stresses on it. If you need to reach for something on a high shelf, try using a step instead.
2. Be aware of your posture!
Posture is extremely important, especially for the shoulder. Try to picture a piece of string that passes through your body pulling you up towards the roof- so stand up tall, bring your shoulder blades down and tuck your chin down and in. Improving your posture will put your shoulder in an optimal position to help with recovery and prevent further damage.
3. Get a good night sleep!
Our bodies need to get a good sleep each night to allow for optimal healing. If you sleep on your side and suffer from aching shoulder pain at night, try sleeping on your back. This will take the pressure off your injured shoulder and allow you to get that good night sleep your body needs.
4. Take regular breaks!
Micro breaks are a great way to take some of the stress off your shoulder. This will help you to be more productive in the long run. Repetitive activities or prolonged postures increase the stresses placed on your shoulder. At work, to give your shoulders the break they need try rolling your shoulders every 20mins.
5. Listen to your body!
When you are exercising or performing daily tasks, avoid activities that aggravate your shoulder. Your body will tell you when you are overworking your shoulder, it’s up to you to stop and listen. Letting your shoulder rest and recover before slowly returning to the activity is usually the best way to prevent further injury.
6. Keep it cool!
Ice can be beneficial to your shoulder injury. Apply an ice pack covered with a towel to your injured shoulder for up to 20 mins, a few times a day. This can help relieve the pain and help with the inflammation.
7. Stretch it out!
It is important to rebalance the muscles around your shoulder. In most people the muscles at the front of the shoulder will be short and tight so will benefit from regular stretching. Try stretching your pectorals out regularly throughout the day. Your shoulder will also need some strengthening exercises. Your therapist at Bankstown Health can put together a specialised strengthening program for your specific impairments.
As there are many different causes of shoulder pain, I always recommend seeking advice to get the right diagnosis for your injury. Everyone is different, so it is important to get assessed and get the right treatment for you.