How to Get Rid of Shoulder Pain

Shoulder pain may occur at different locations and due to various reasons. Unless you know how to get rid of shoulder pain the right way, you may experience pain and inflammation in your back and neck muscles as well.

If you’ve never tried self-diagnosis and cure, you must understand that most common shoulder injuries like shoulder impingement, rotator cuff tears, loss of shoulder strength, pain connected with the adhesive capsulitis, and mobility can be rectified with simple exercises and stretches.

Self-diagnosis is important. Once you know why you suffer from shoulder pain, it becomes easier to alleviate the pain with a specific set of exercises and stretches.

Conditions Leading to Shoulder Pain

Rotator Cuff Strain and Tears

One of the most common reasons for shoulder pain is dysfunction of the rotator cuff. The arm bone or humerus fits into the shoulder socket. There are four muscular tendons surrounding the head of the arm bone that keep it in place. A rotator cuff strain or tear happens when these muscles are pinched or torn.

Individuals who constantly rotate their arms at workplaces or on sports fields are likely to strain these rotator cuff muscles. Lack of warmup exercises before any sport, over reaching in awkward positions, and overhead lifts can cause muscle strain. If stress is built up over a period of time, this stress develops into shoulder problems like impingement syndrome and bursitis.

All these medical conditions can be treated, if you know how to get rid of shoulder pain with exercises. Medication may work up to a certain limit. Surgery with rehabilitative therapy is always the last resort to overcome stress and strain in the shoulder.

Frozen shoulder

Also known as adhesive capsulitis, a frozen shoulder causes stiffness around the shoulder joint and may cause pain. Sufferers find it difficult to move their arms comfortably. In time, it becomes difficult to sleep in certain positions.

Everyday tasks like driving and lifting objects may cause increased pain. If left unattended, a frozen shoulder will cause swelling and thickening of soft tissue around the shoulder joint. It may become extremely difficult to move the arm without feeling discomfort and pain.


This medical condition affects the tissue that connects muscle to bone and may occur at any age. Work and sports-related shoulder injuries are normally caused by overused tendons around the shoulder. This weakens the soft tissue.

It is therefore vital that you recognize the symptoms of tendinitis to reduce inflammation and pain effectively and within a reasonable period of time.

Signs and symptoms of tendinitis

If you can recognize the signs and symptoms of tendinitis, you will be able to complete an accurate self-diagnosis. Shoulder Pain No More outlines simple ways to complete diagnoses of tendinitis and other minor shoulder injuries. The fact is tendinitis will occur at a point where the tendon connects to the bone.

  • Isolate the area causing tendinitis by feeling the pain. Gently press various points around the shoulder until you experience more pain in a specific area. This is a sign of tendinitis.
  • The affected area will also have inflammation and swelling.
  • You may hear a crackling sound and feel like the tendon is rubbing against the bone.
  • In severe cases, a knot appears over the affected part of the tendon.
  • The affected area may turn red and produce a burning sensation.

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This is a serious medical condition that can cause severe shoulder pain. Neglect often leads to degeneration of the shoulder joint. Osteoarthritis can cause stiffness, swelling, and pain. In chronic cases, the space between the arm bone and socket decreases causing inflammation.

Spurs may appear on the arm bone. This chronic condition cannot be cured easily. Rehabilitative physiotherapy and surgery may work in removing spurs, loosening the soft tissues, and closing the gap between the shoulder cuff and arm bone.

Natural Ways to Treat Shoulder Pain

Nature has provided different kinds of herbs and oils that can effectively treat shoulder pain. Most of these effective natural remedies are available in our homes.

Hot compress

Heat can cause the shoulder muscles to expand thereby removing any knots or stress trapped in these muscles. A hot compress is applied within 48 hours of the injury to effectively remove inflammation, swelling, and pain.

  • Take a towel dipped in hot water or a hot water bag and apply it over the affected areas when you are in a sleeping position. Sportspersons may opt for hot water baths for quick results.
  • Hold it over the affected area for as long as you can bear the heat. Repeat the process several times a day.

Cold compress

If a hot compress can release a muscle knot, a cold compress can effectively numb the pain around the affected areas. Inflammation around the shoulder joints reduces.

  • Take a bag full of ice cubes or wrap a thin piece of cloth around them.
  • Move it gently over the affected areas until the ice melts.
  • Repeat the process three to four times a day until the pain subsides.

Apple Cider Vinegar

Known for its anti-inflammatory properties, apple cider vinegar or ACV is known to balance pH levels. ACV in warm water effectively reduces shoulder pain.

  • Pour 2 cups of organic and raw ACV into a bath tub full of warm water.
  • Soak your injured shoulder in this tub daily for around 30 minutes.


Essentially used to flavor food, turmeric has anti-microbial, anti-inflammatory, and anti-oxidant properties. You will know how to get rid of shoulder pain when you use it in combination with coconut oil.

  • Mix two tablespoons of turmeric powder thoroughly with two tablespoons of organic coconut oil.
  • Massage this mixture over the affected shoulder areas.
  • Leave it on for a few hours. It will begin to dry up.
  • Wash off the residue with warm water.
  • Apply this mixture two to three times a day until your pain subsides.

How to Remove Shoulder Impingement

Sudden or improper movements of the shoulder can cause muscle compressions around the shoulder ball and socket joint, rotator cuff, and bursae or fluid-filled sacs around the joint. This condition is known as shoulder impingement syndrome and causes pain that does not subside with inactivity. Sufferers usually look for immediate pain relief solutions.

  • Medication will help in bringing about temporary pain relief.
  • Supporting the shoulder muscles with strapping will also reduce the pain.
  • Isometrics is often prescribed to tighten rotator cuff muscles without causing undue pain. This is possible by performing exercises like pressing the arm against a hard surface without moving the arm. The pressure builds up tension in the rotator cuff muscles.
    • Stand sideways close to a wall.
    • Turn the palm of your hand and press it firmly against the wall making sure you do not experience pain in the rotor cuff muscles.
    • Hold that position for around 30 seconds.
    • Withdraw your hand and hold the palm against your belly for around 30 seconds.
    • Then grab the wrist of your affected hand with your other hand and extend it forward. Hold this position for 30 seconds.
    • You can perform this exercise for around four times a day with at least a two-hour break between sessions.

Structured Shoulder Pain Exercises

Common shoulder injuries like tendinitis, rotator cuff tears, and bursitis are best treated with exercises and stretches that help strengthen the shoulder muscles, restore freedom of movement, and increase vitality.

However, with so many muscles and ligaments keeping the shoulder joint in place, how to get rid of shoulder pain? How do you identify the exact spot causing this pain? If you can identify the origin of your shoulder problem, you can alleviate pain with simple exercises and stretches.

Improve Your Posture

When your shoulder joint is out of alignment, your rotator cup muscles bear the additional load. People tend to neglect it, as they do not experience pain or extreme discomfort. This condition, however, forces a change in posture to compensate for the malfunctioning shoulder joint.

The muscles begin to feel the pressure and you experience pain. It is only a matter of time before shoulder impingement or other problems creep in. It’s time to correct your posture.

  • Position yourself along the doorway. The idea is to release compression off your shoulder and neck muscles that pitched forward towards your chest.
  • Lift your arms to the sides until your elbows are in line with your shoulders.
  • Now bend your elbows. Your palms rest against the outer wall of the doorway to support the body. The thumb must point upwards.
  • Lean forward until your waist is stretched. Do this eight times, each time pushing your waist even further down until your torso is parallel to the floor at the final position. Take deep breaths in each intermittent position. Exhale as you pushed downwards.
  • After completing this exercise, stand upright and walk forward making sure you are open chested and perfectly balanced.

Restore Shoulder Alignment

The shoulder cup and socket must be aligned in a way that puts little pressure on the neck and head muscles. If the alignment is not right, you will notice the neck and head pushing forwards or tilted in uncomfortable positions. You need to stretch and flex your neck and shoulder muscles. Adopt the right posture with open shoulders and chest lifted in front.

  • Hold the back of your legs at the top with your palms.
  • With your face pointing forward and straight, tilt your head sideways. Go as far as you can.
  • Hold that position for around 4 to 5 deep breaths.
  • Inhale through the nose, and each time you exhale through the mouth, try to push your ear further down.
  • Perform this exercise on the other side. Any compression in your neck will be released, and the pain will subside. Follow the right technique to realign your shoulder. Once you perform this exercise, you may find it easier to rotate your neck as well.

Strengthen Your Shoulder Muscles

Now it’s time to strengthen your shoulder muscles to prevent further pain and discomfort. This exercise requires the use of an elastic band held between your hands.

  • Take the elastic band and hold it with both hands. The band is not stretched.
  • Now pull your arms outward until the band is fully taut. You will feel tension building up between your shoulder blades.
  • Stretch your arms until the elastic band touches your chest.
  • Relax with your arms in front again.
  • Repeat this exercise 15 times until you find it easier to stretch the band.
  • This simple exercise will help you strengthen your shoulder muscles.

How Athletes Get Rid of Shoulder Pain

Most athletes use their shoulder muscles to improve performance. Some may swing their arms, while others may pump their arms or crank their torsos to achieve better timings. This causes shoulder pain.

Unless these athletes suffer from referred pain due to spinal or other injuries, they can strengthen their rotator cuff and other muscles to get rid of this shoulder pain. If you follow warmup routines performed by these professional athletes, you can achieve similar results. Stretch and flex your shoulder muscles before your perform these exercises.

  • Place your hand over a raised, flat platform and bend your body 30 degrees.
  • Keep the other arm and shoulder relaxed.
  • Then begin 10 forward and backward rotations.
  • Repeat this exercise for the other arm.
  • Perform this exercise 10 times for each shoulder.
  • Continue with more strenuous exercises like push-ups and shoulder presses to strengthen the rotator cuff and other shoulder muscles.
  • If you are an athlete or take part in individual sports like tennis, apply a cold compress to the shoulder area as your body begins to cool down.
  • You probably do not know how to get rid of shoulder pain, if it does not subside in a few weeks. Visit your doctor to check for referred pain. Dietary regulations must be followed. Drink plenty of water.

Self-Healing Techniques to Get Rid of Shoulder Pain

Any kind of inflammation in the shoulder is likely to cause pain. When you know there are self-healing techniques to alleviate the pain, perform repetitive shoulder movements at home or at work to prevent deterioration of your shoulder joint.

Alternative treatments like acupuncture may help reduce the pain. Athletes often take massages to release tension in their bodies. Here are some tips to find relief from shoulder pain.

  • Feel and compress the muscles in your shoulder to reduce the pain and swelling. Use a warm wrap or elastic bandage to cover affected areas. Whenever possible, keep your affected arm rested on a soft pillow at an elevated position.
  • Take a few drops of lavender oil in water or take a mixture of lavender oil and olive oil. Massage it into your shoulder muscles until you find relief.
  • Avoid sitting for hours in front of your computer screen. Strike a good sitting and standing posture. Make a conscious effort to keep your head straight with your chest pointing forwards.
  • Avoid overeating and consumption of alcohol. Do not smoke.
  • Consume at least 2.5 L of water every day.
  • Rest sufficiently. Try simple stretching exercises to relax your shoulder muscles. Increase the intensity of your exercises once the pain subsides.

There is an easier way to do away with shoulder pain quickly and with minimum fuss. Shoulder Pain No More is a comprehensive guide listing all possible exercises, diagnostic methods, and stretches practiced by top athletes to get rid of shoulder pain. You do not have to undergo costly rehabilitation processes or shoulder surgeries at any stage.

Step-by-step exercises illustrated with photographs will help you eliminate shoulder pain completely. Once you’re comfortable moving your shoulder, this home treatment will show you simple exercises and stretches to facilitate a quick healing process. You will notice increased strength in your shoulder. You will be able to flex your shoulder muscles and rotate your arms freely.

Do you feel some kind of heaviness in your shoulder? Moving your arm in a particular direction may cause pain. This is the right time to undergo treatment. A capsaicin-based gel applied topically will help relieve the pain. It will help you perform prescribed exercises.

Your physiotherapist may recommend several physical tests to diagnose the root cause of shoulder pain. A treatment plan is designed to target underlying issues that caused your shoulder pain. This may take time.

If you’re a sportsperson, you will understand the importance of preventing a shoulder injury. Follow the simple techniques designed to prevent common shoulder injuries. It does not matter if you are a sprinter, bodybuilder, or a programmer who spends hours in front of his computer. Individuals will perform exercises that match their strength and conditioning capabilities.

Shoulder Pain No More was designed by sportspersons and medical professionals and is backed by hours of research data. Even if you did have the faintest idea about how to get rid of shoulder pain, this comprehensive guide will show you a step-by-step process that will help you find the perfect solution for your shoulder pain.

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