It’s not exactly going out on a limb to say that everyone experiences back, neck, or shoulder pain from time to time.
The remedies can sometimes be costly or invasive, but often, a few simple tips or changes can relieve the pain without a doctor’s visit.
However, if the pain persists, you’ll probably want to consult a doctor after trying some or all of these.
Fixing Your Shoulder Pain
There’s a lot that can lead to pain in your upper body. It can come from the way you sit, sleep, or even move during the course of the day.
Fortunately, there are many ways to treat it as well. These tricks, coming from the reputable Stone Clinic, a rehab and surgery center, are a great start towards restoring your health.
Releasing Your Neck
All you muscles are connected in one way or another, so it shouldn’t be a huge surprise that working your neck could improve your shoulder pain. Sit up straight, lower your chin, then lean your head from one side to another.
If you’re experiencing pain in one shoulder, take that side’s hand, then stretch it across your body. Put the opposite hand behind it, like in the picture. Pull the opposite arm close to your chest three to five times, holding for 30-60 seconds each time.
Open Your Chest Muscles
Hold a towel, rope, or band behind your back as shown. Pull your shoulders back while lifting your chin up towards the ceiling. Do it for 10-15 seconds, taking deep breaths.
Repeat up to five times with each arm on top.
90-90 Doorway Stretch
Standing in the middle of a doorway, lift your arms up so that your elbows form 90-degree angles. Put your hands on each side of the door frame, then stand with one foot forward, keeping your back and neck straight. Lean forward pressing against the door frame for resistance.
Hold the position for 30 seconds, then switch feet and do it again.
Tumeric Mixed in Coconut Oil
Mixing these two simple substances and applying them to your shoulder can reduce swelling and pain, since turmeric is an anti-inflammatory.
It might sound funny, but rubbing garlic oil will also help with pain and swelling, since garlic’s also an anti-inflammatory.
You might want to shower after this, because you WILL smell like garlic after this.
Monitor Your Posture
As simple as it sounds, sometimes the answer is just to change your posture. Bad posture puts undue stress on certain parts of your body, and fixing it can relieve that stress, which relieves pain. Make a real effort to ensure you’re not slouching, hunching, and keeping your head over your shoulders.
Change How Your Sleep
This can be a big one. See the sleeping position on the right (reverse it if you sleep on the other side), using a pillow under your head and neck, as well as another one under your arm.
Take It From There…
These eight tips are a great jumping-off point to address pain, but if it persists, your best bet is to see a doctor or medical professional to get a diagnosis and treatment plan.
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