At home treatment for shoulder pain
This is the fourth in a series of articles covering common problems and showing you how you can fix these yourself.
The most common cause of shoulder pain is the muscles around the shoulder joint. This is often misdiagnosed as, rotator cuff tendinitis, frozen shoulder or even arthritis. The reason it is misdiagnosed is because it is difficult to detect muscular pain unless you know where to look and because muscular pain can cause symptoms which you wouldn’t relate to muscles such as loss in range of motion in the shoulder, shoulder ache or even headaches.
Shoulder pain from muscles can be due to rounded/poor posture, emotional stress, prolonged sitting, sleeping on a arm, carrying a heavy bag and overuse.
One easy way to find out if the cause of your shoulder pain is muscular is by trying the self treatment exercises below. If the exercises improve your shoulder movement and pain, the muscles of the most likely cause of your pain. Repeat the exercises daily until the pain is gone and the range of motion is improved.
1. Trigger point release
The following four muscles need to be released in order to restore the muscular balance of the shoulder.
Test the movement in the shoulder before you start, by raising your arm up towards the ceiling and seeing how far the arm goes without pain. After completing the treatment retest the movement.
a. Subscapular muscle
Exercise -Subscap trigger point release – https://www.youtube.com/watch?v=as57G7v-gHc
b. Latissimus dorsi muscle
Exercise – Lat release and stretch – https://www.youtube.com/watch?v=oaRnXEEwoCs
c. Pectoralis major trigger point release
Pec major release – 3-5mins – wall release- https://www.youtube.com/watch?v=LwO08DT-PqU
Wall release – hold for 30 secs – https://www.youtube.com/watch?v=Ld_iImZpt9Y
Please remember to relax the rest of your body during the exercise. I would recommend completing the exercises daily until the pain resolves and then resuming a general strengthening program.
Soaking in Epsom Salt can be very helpful for the release of muscle aches and pain. The actual name of Epsom Salt is Magnesium Sulfate, magnesium is known to absorb through the skin and is a known muscle relaxant. Sulfate is known to help the removal of toxins from the body.
Adding 1 cups of Epsom Salt (30g) to a hot bath full of water. Soak your shoulder in the bath for 15 – 20 minutes, allowing the Magnesium to be absorbed through your skin.
Follow this regime daily and your shoulder pain will go within a matter of days or weeks. If it does not it is time to seek a doctor as there may be another cause which requires more intensive treatment.