At some point in life everyone will experience shoulder pain, especially as we age into our 40’s and 50’s. But this doesn’t mean that if you are in your mid 30’s you won’t experience shoulder pain. As a matter of fact, I woke up one day with a horrible shoulder pain and I am in my late 30’s. Basically I couldn’t move my arm due to the stiffness and soreness I felt.
But, what causes shoulder pain, anyway?
Well, shoulder pain can be caused by a variety of conditions. Sometimes your shoulder can get inflamed from an athletic injury, but it will go within a few days. Another factor responsible for shoulder pain is due to rotator cuff problems. Moreover, arthritis can play an important role in your shoulder pain.
So, the main cause for shoulder pain is rotator cuff. The job of this muscle group is to keep the head of the arm bone centered in the socket of the shoulder’s blade as we move the arm. Injury or inflammation of these muscles and tendons can lead to shoulder pain.
So, if you stretch your arm to grab something and feel stabbing pain in your shoulder, rotator cuff injuries may be cause. Or, if you wake up one morning, like I did, and have trouble raising the hand or it becomes weak because of the pain, then you must blame it on the rotator cuff.
How I managed to get rid of rotator cuff pain
First thing first…
You must treat the inflammation from within by having healing pineapple juice or turmeric milk.
…but, easing the pain locally, it will improve shoulder mobility quickly
1. Apply An Ice Pack
Applying an ice pack for about 10 to 30 minutes can help bring down the inflammation and pain. But remember not to apply ice directly on your skin. It better if you wrap the ice pack in a towel.
2. Rest Your Shoulder
Resting your shoulder will ease some of the pain. It will be better if you sleep on your back and placing a couple of pillows beneath the painful shoulder.
3. Rotator Cuff Stretches
Exercises can help stretch and strengthen rotator cuff muscles to ease weakness, stiffness, and pain.
- Crossover Arm Stretch
This is a stretching exercise. Hold your upper arm and pull the arm gently across the chest as far as it will go. Hold that position 30 seconds and relax. Now repeat the exercise with your other arm. Repeat this cycle 4 times a day for 5 to 6 days a week. Take care not to apply pressure on your elbow.
- Standing Row
This is a strengthening exercise and you need an elastic stretch band to perform this exercise. Tie the ends of the elastic band together so that you have a three-foot long loop. Hook the loop onto a doorknob or something that’s stable and stand holding it. Your elbow should be at your side and bent. Now keeping the arm near your side, pull back the elbow, squeezing the shoulder blades together as you do so. Return slowly to the start position and repeat. Do this exercise 3 days a week.