Shoulder pain is a very common pain but it can be sharp or burning pain near the spine or more of a deep aching sensation that spreads across the shoulder or upper back.
When shoulder pain persists, it can affect the quality of life and limit arm and back movements. There are many ways by which you will be able to get rid of your shoulder pain.
People with shoulder pain typically have aching, dull, sore, or shooting pain in the upper part of their back between their shoulder blades.
Most of the time, shoulder pain isn’t anything to worry about. But in some cases, it can be a sign of a more serious condition. So, it is very important to treat it quickly.
Here are 5 ways to relieve your shoulder pain:
1. Apply ice or Heat:
Cold therapy, such as ice wrapped in cloth, can be applied to your back for about 10 to 20 minutes at a time, with at least a 2-hour break in between sessions.
Heat therapy, such as a heating pad, is best used for 15 or 20 minutes per treatment, with no more than one treatment every 2 hours. To protect your skin, always include a layer between the ice or heat source and your skin.
Try alternating between ice therapy and heat therapy to see which helps relieve your pain the most.
2. Rest you’re upper back from activity:
If your pain worsens when you do certain movements or physical activities, such as household chores or exercise, rest for a day or two. Pausing from physical activity may help reduce your pain and prevent overuse.
Many people report that a sedentary life makes the upper back pain worse. Remaining in one position for too long, as in sitting behind a desk, may also aggravate the symptoms. So, rest you’re upper back from activity.
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3. Massage it out:
The pain under your shoulder blade may feel like a tight knot due to a muscle spasm. A massage can help loosen your muscles and get more blood to the affected area.
Some techniques for self-massage of the shoulder blade include using a foam roller or racquetball.
These types of massage can be performed by placing the foam roller or ball between the back and a wall, then gently rolling side to side or up and down to get relief from your shoulder blade pain.
4. Take over-the-counter (OTC) medication:
OTC medications, which can be purchased at a local grocery store or drug store without a prescription, may ease some types of shoulder blade pain. Some of these medications work to reduce inflammation, such as aspirin, ibuprofen (Advil, Motrin), or naproxen (Aleve, Anaprox DS, Naprosyn).
Other OTC medications, such as acetaminophen (Tylenol), may work by preventing or altering pain signals in the brain. OTC medications still have risks even though no prescription is required. But never forget to read the directions on the label.
5. Visit a health care provider:
If the treatments don’t effectively reduce the pain under your shoulder blade, visit a physiatrist, chiropractor, or physical therapist.
These health care providers will evaluate you for the source of the pain and can individually tailor plans that will help strengthen and stretch your upper back, neck, and core muscles.
They might also provide manual manipulation, using hand maneuvers to loosen stiff muscles or misaligned joints. You may need to take a trial and error approach with these tips.
So, if you follow all these methods you will get the best result very quickly from your shoulder pain. You should try all these ways to get rid of your pain as soon as possible.