How to Get Rid of Shoulder Pain: Effective Relief Strategies


If you’re looking for ways to get rid of shoulder pain, you’ve come to the right place. Shoulder soreness may arise from numerous origins, including trauma or excessive use, so it is critical to comprehend its root before attempting to find a cure.

In this blog post, we will explore different methods that may help alleviate your discomfort. You’ll learn about stretching exercises designed specifically for the shoulder joint and rotator cuff muscles. These stretches can improve flexibility and relieve pain caused by muscle tightness.

Heat therapy can be used to relax muscles and increase blood flow, as an alternative or complement to stretching exercises for the shoulder joint and rotator cuff. Moreover, massaging your shoulders can also provide relief by releasing tension in surrounding tissues. Lastly, chiropractic care is another option worth considering if conventional treatments fail to deliver desired results.

Gaining an understanding of the available techniques to alleviate shoulder discomfort will empower you to make more educated choices concerning your health and well-being.

Table of Contents:

1. Understand the Causes of Shoulder Pain

As a busy parent, shoulder pain can be frustrating and limit your daily activities. Before exploring treatment options, it’s essential to understand the common causes of this discomfort.

A. Overuse

Overuse injuries are common among active individuals, especially those involved in sports or repetitive movements like lifting children. These injuries occur when the muscles and tendons around the shoulder joint become inflamed due to excessive strain.

B. Rotator Cuff Injuries

The rotator cuff is a group of four muscles that stabilize and control movement in your shoulder joint. Injuries such as tears or strains can lead to severe pain and restricted mobility.

C. Poor Posture

Maintaining poor posture for extended periods puts extra stress on your shoulders, leading to muscle imbalances and potential injury over time.

Determining The Cause Of Your Shoulder Pain:

  • Consult with a professional: A healthcare provider such as a chiropractor can help diagnose the cause of your shoulder pain through examination and imaging tests if necessary.
  • Analyze your activities: Reflect on any recent changes in activity level or new exercises that may have contributed to increased stress on your shoulders.
  • Evaluate your posture: Pay attention to how you sit at work, carry bags, hold devices like smartphones, and even sleep. Making small adjustments to your posture can significantly impact shoulder pain.

Once you have determined the source of your shoulder pain, explore various treatment options to reduce discomfort and protect against future issues. Keep reading for some natural ways to alleviate shoulder pain without relying on medication or surgery.

Gaining insight into the source of shoulder soreness is critical for successful management. Stretching can be a great aid in decreasing soreness and enhancing flexibility, so let’s explore some of the possible approaches to finding relief.

2. Try Stretching Exercises

Stretching exercises are a fantastic way to reduce shoulder pain and improve mobility, especially for active parents who may experience muscle tightness from carrying children or participating in sports. Incorporating these stretches into your daily routine can help alleviate discomfort and prevent future injuries.

A. Doorway Stretch

The doorway stretch is an excellent exercise to open up the chest muscles and release tension in the shoulders. To perform the stretch, stand in a doorway with one arm bent at an angle of ninety degrees against the frame. Slowly lean forward until you feel a gentle stretch across your chest and shoulder joint. Hold for 20-30 seconds before switching sides.

B. Cross-body Shoulder Stretch

This simple yet effective cross-body shoulder stretch targets the rotator cuff muscles that support your shoulder joint, helping relieve pain caused by overuse or injury. Bring one arm across your body at chest level while using your other hand to gently pull it closer towards you until you feel a mild tension in the back of your shoulder area. Hold for about 20 seconds then switch arms.

C. Pendulum Exercise

The pendulum exercise is designed to increase range of motion within the rotator cuff, which can be beneficial if you’re experiencing stiffness or limited movement due to inflammation. To do this exercise, stand next to a table or counter and lean forward slightly, allowing your affected arm to hang down. Gently swing the arm in small circles for about 30 seconds before switching directions.

D. Neck Release Stretch

Often, shoulder pain can be linked to tension in the neck muscles. The neck release stretch targets these areas by gently stretching the sides of your neck and upper shoulders. To perform this stretch, sit comfortably with a straight back and slowly tilt your head towards one shoulder until you feel a gentle pull along the opposite side of your neck. Hold for 20 seconds then switch sides.

Incorporating these stretches into your daily routine can help alleviate discomfort caused by muscle tightness or overuse injuries that often accompany an active lifestyle as parents. Remember always to consult with a healthcare professional such as a physical therapy specialist if you’re unsure about proper form or need personalized treatment options tailored specifically for relieving persistent shoulder pain.

Stretching can be a helpful technique for diminishing shoulder pain and augmenting suppleness. Utilizing heat therapy is another option that may help alleviate discomfort in the shoulders as well.

Key Takeaway:

Stretching exercises can help reduce shoulder pain and improve mobility, especially for active parents. The doorway stretch, cross-body shoulder stretch, pendulum exercise, and neck release stretch are effective in targeting different muscles to alleviate discomfort caused by muscle tightness or overuse injuries. It’s important to consult with a healthcare professional if unsure about proper form or need personalized treatment options tailored specifically for relieving persistent shoulder pain.

3. Utilize Heat Therapy

By using heat therapy, one may be able to find relief from shoulder pain naturally. Applying heat to the affected area can help relax tight muscles, making it an excellent option for those seeking relief from discomfort in their shoulder joint.

Benefits of Heat Therapy

  • Pain Relief: The warmth provided by heat therapy helps increase blood flow to the painful area, which can aid in reducing muscle spasms and stiffness associated with shoulder pain.
  • Inflammation Reduction: Increased circulation also aids in flushing out toxins and inflammatory substances that may contribute to your discomfort.
  • Muscle Relaxation: As your muscles warm up through heat application, they become more pliable and relaxed, allowing them to stretch more easily without causing further injury or strain on your rotator cuff.

Different Methods of Applying Heat

You have several options when it comes to applying heat therapy for shoulder pain relief. Some popular methods include:

  1. Heating Pads: A simple yet effective method is using an electric heating pad placed directly on the painful area. These pads typically come with adjustable temperature settings so you can find the perfect level of warmth for your needs. Here’s a list of some top-rated heating pads available online.
  2. Microwavable Hot Packs: Another convenient option is microwavable hot packs filled with grains or gel beads that retain heat well after being warmed up in the microwave. These packs can be easily molded to fit your shoulder and provide targeted relief.
  3. Warm Towels: If you don’t have access to a heating pad or hot pack, simply soaking a towel in warm water and wringing it out before placing it on your shoulder can also help alleviate pain. Be sure not to use water that is too hot, as this could cause burns.

When using heat therapy for shoulder pain, remember always to follow safety precautions such as avoiding direct contact with the skin and limiting application time to around 20 minutes per session. For further guidance, a healthcare professional such as a chiropractor or physical therapist who specializes in musculoskeletal conditions should be consulted if there is any doubt about the appropriateness of heat therapy for an individual’s particular circumstances, or if symptoms worsen after treatment.

Utilizing heat therapy can be a great way to reduce shoulder pain, but it’s important to remember that massage is also an effective option. Massaging your shoulders will help improve circulation and flexibility in the area, making them less prone to injury or discomfort.

Key Takeaway:

Applying heat therapy to the affected area can help alleviate shoulder pain by relaxing tight muscles, reducing inflammation and aiding in flushing out toxins. Heating pads, microwavable hot packs filled with grains or gel beads and warm towels are some popular methods of applying heat for shoulder pain relief. However, it is important to follow safety precautions such as avoiding direct contact with the skin and limiting application time to around 20 minutes per session.

4. Massage Your Shoulders

If you’re experiencing shoulder pain, a soothing massage can be just what you need to help relieve tension and promote healing in the affected area. Massaging your shoulders can improve blood circulation, reduce inflammation, and release tight muscles that may be contributing to your discomfort.

A. Self-Massage Techniques

You don’t always have to visit a professional masseuse for relief; there are several self-massage techniques that you can try at home:

  • Foam roller: Using a foam roller is an excellent way to target knots and tight spots in your shoulder muscles. Gently roll back and forth over the tender areas for about 30 seconds each.
  • Tennis ball: Place a tennis ball between your shoulder blade and a wall or the floor, then gently move around until you find any trigger points or sore spots. Apply pressure by leaning into the ball for about 20-30 seconds per spot.
  • Cross-body arm stretch: Reach one arm across your chest while using the other hand to gently pull it closer towards your body until you feel a gentle stretch in the shoulder joint.

B. Professional Massage Therapy

If self-massage isn’t providing enough relief from shoulder pain, consider seeking out professional massage therapy services from licensed therapists who specialize in treating musculoskeletal issues like rotator cuff injuries or chronic muscle tension related to poor posture. Find local massage therapists here.

C. Benefits of Regular Shoulder Massages

Incorporating regular massages into your routine has numerous benefits beyond just relieving pain:

  1. Improved range of motion: Regular massages can help to loosen tight muscles and increase flexibility in the shoulder joint, making it easier for you to perform daily activities without discomfort.
  2. Better posture: Massage therapy can help correct muscle imbalances that contribute to poor posture, reducing your risk of developing further issues with your shoulders or other areas of the body.
  3. Stress relief: The relaxing nature of massage helps reduce stress levels, which is important for overall health and well-being. Lower stress levels may also result in less tension being held in the muscles around the shoulder area.

Incorporating regular shoulder massages into your self-care routine is an effective way to manage pain naturally while promoting overall wellness. Whether you choose at-home techniques or professional treatments, remember that consistency is key when it comes to seeing long-term improvements in both comfort and function.

For more lasting relief, you may want to consider looking into chiropractic care as a complement to massaging your shoulders. Chiropractic treatment is a safe, viable form of healthcare that centers around diagnosing, treating and averting spinal-related disorders.

Key Takeaway:

To relieve shoulder pain, massaging the affected area can improve blood circulation, reduce inflammation and release tight muscles. Self-massage techniques like using a foam roller or tennis ball can be done at home while professional massage therapy is recommended for chronic muscle tension related to poor posture. Regular massages not only alleviate pain but also improve range of motion, correct muscle imbalances and provide stress relief.

5. Consider Chiropractic Care

Chiropractors are trained professionals who specialize in treating musculoskeletal issues like shoulder pain by focusing on proper alignment and function of the spine and joints.

A. How Chiropractic Care Can Help with Shoulder Pain

Chiropractors utilize numerous tactics to assist in reducing ache, recovering flexibility, and boosting overall well-being. Some of these methods include:

  • Spinal adjustments: By realigning your spine, chiropractors can improve nerve communication between your brain and body, which may reduce inflammation around the shoulder joint.
  • Extremity Adjustments:  Chiropractors can adjusts the joints in your body, like the shoulders, to help restore proper range of motion, and nervous system communication.
  • Muscle release techniques: These hands-on therapies aim to relax tight muscles surrounding the rotator cuff that could be contributing to your discomfort.
  • Lifestyle recommendations: Your chiropractor will likely suggest ways you can modify daily activities or incorporate specific exercises into your routine to prevent future injuries.

B. Finding a Qualified Chiropractor Near You

To find a reputable chiropractor in your area, consider asking friends or family members for referrals or search online directories such as the American Chiropractic Association’s Find-A-Doctor tool. When choosing a provider, make sure they have experience treating patients with similar conditions as yours and check their credentials through state licensing boards.

C. What To Expect During Your First Chiropractic Visit

During your initial appointment, the chiropractor will conduct a thorough assessment of your shoulder pain. This may include:

  • A physical examination: The chiropractor will evaluate your posture, range of motion, and muscle strength to identify any imbalances or restrictions that could be contributing to your discomfort.
  • X-rays or other imaging studies: These tests can help determine if there are underlying structural issues causing your shoulder pain.
  • A personalized treatment plan: Based on their findings, the chiropractor will develop a customized care plan designed to address the root cause of your symptoms and promote long-term healing.

Incorporating chiropractic care into your overall wellness routine is an excellent way to naturally relieve shoulder pain while improving joint function and mobility. By working with a skilled practitioner who understands the complexities of this vital area, you’ll be well on your way toward regaining control over both movement and comfort in no time.

Key Takeaway:

Consider chiropractic care as a natural way to treat shoulder pain without relying on medication or surgery. Chiropractors use spinal adjustments, muscle release techniques, and lifestyle recommendations to relieve pain, restore mobility, and promote overall health. To find a qualified chiropractor near you, ask for referrals from friends or family members or search online directories such as the American Chiropractic Association’s Find-A-Doctor tool.

FAQs in Relation to How to Get Rid of Shoulder Pain

How to Get Rid of Shoulder Pain ASAP

Try stretching exercises, apply heat therapy using a heating pad or warm towel, and gently massage the affected area. If the pain persists or worsens, consult a healthcare professional for further evaluation and treatment.

How Does Shoulder Pain Go Away?

Shoulder pain typically goes away with rest, ice application during the initial stages followed by heat therapy to promote blood flow and healing. Stretching exercises can help improve flexibility while strengthening exercises will prevent future injuries. Chiropractic care may also be beneficial in some cases.

What Are Two Warning Signs of a Rotator Cuff Tear?

The two common warning signs of a rotator cuff tear include persistent weakness in the shoulder that makes it difficult to lift objects or perform daily activities, and sudden sharp pain when lifting your arm overhead accompanied by an audible snapping sound.

Is There a Cure for Shoulder Pain?

A “cure” depends on the underlying cause of the shoulder pain. For minor strains and sprains, self-care measures like rest, ice/heat application, and stretching exercises often suffice. In more severe cases involving torn ligaments or tendons, surgery might be necessary followed by physical therapy for complete recovery.


If you’re an active parent, shoulder pain can hinder your daily routine. Understanding the causes of shoulder pain is key to finding relief. Stretching exercises and heat therapy are great options for relieving pain at home, while massage and chiropractic care can provide more targeted treatment.

Don’t let shoulder pain keep you from enjoying your favorite activities. Try some of these treatment options today and find relief!

If you’re still struggling with how to get rid of shoulder pain, consider visiting Grand Health Chiropractic. Our team of experts can develop a tailored strategy for alleviating shoulder discomfort, with experience in treating musculoskeletal issues.