Shoulder pain is common, especially among those who spend long periods hunched over computers or other devices. The condition is often brought on by rotator cuff tears or overuse and repetitive arm motion. If not dealt with, shoulder pain can also result in permanent disability and depression. As such, taking steps to get rid of your shoulder pain, or physiotherapist Dover, is important. Here are some helpful tips for doing just that:

Stay Active:

The first thing to do if you are trying to get rid of your shoulder pain is to stay active. Hanging out at home, even if it is just to clear your mind, can make your shoulder pain worse. Active shoulder pain is not caused by just sitting – it is caused by the overuse of the shoulder muscles while sitting. When you are active, you keep your shoulder muscles in a fatigued state that doesn’t lead to pain. When you are active, you receive blood flow to your shoulder, which can help reduce pain and inflammation.

Eat a Healthy Diet:

A diet high in sodium can lead to and exacerbate shoulder pain. Foods high in sodium include canned soups, processed foods, frozen meals, and even vegetables (in excess). While it is important to remember that sodium intake is not the only cause of high blood pressure, it is worth noting that a diet high in sodium can contribute to high blood pressure.

Eat a low-sodium diet to reduce your risk of high blood pressure. A low-sodium diet should include less than 2,300 mg of sodium per day for those under 50 years old, 2,500 mg for those between 50 and 69 years old, and 2 if you are over 69. You can also try to eat more fresh fruits, vegetables, and low-fat dairy products instead of canned soups.

Get a Few Minutes of Exercise Daily:

Exercising your shoulder muscles can help reduce pain and prevent the onset of further injury. You should do shoulder exercises daily to help keep your shoulder healthy. You can do shoulder exercises while sitting at a desk or lying in bed. Keep the exercises at a brisk pace for about 30 seconds, then rest for about 30 seconds. Try to do shoulder exercises every day to reduce your pain.

Neck Release:

The second step to reducing pain is to release the tension in your neck. This can be done through neck release. Neck release is a technique that uses pressure and massage to loosen up the muscles in your neck. This can help relieve tension and pain in your neck, shoulders, and upper back. Neck release can also help improve your sleep quality and reduce headaches. To do neck release, you will need some simple supplies: a pillow or few bath towels, a blanket, some water, a cup, and some oil (such as olive oil).

• Lie down on your back on the bed with your head and shoulders supported by the pillow.
• Cover your eyes with the blanket to block light and noise.
• Cup your hands around the water and pour it over your head, using gentle circular motions to massage your scalp. You can also use oil if you prefer.
• Allow the massage to relax you for about 10 minutes before getting up

Stretching Will Help Too:

As with diet, it’s also important to keep your body limber. Not only can stretching help reduce shoulder pain and increase your range of motion, but it can also help increase your quality of life. Stretching has been shown to reduce feelings of stress, reduce anxiety, and increase feelings of well-being. It can be difficult to keep your stretches short and sweet when feeling pain. However, they will not be effective if you try to stretch too far or do your stretches when you don’t have shoulder pain. To be most effective, stretching exercises should be done slowly.

Don’t Forget the Shoulder-Friendly Bedding:

The right bedding can make all the difference in the world. This may seem like an obvious tip, but poor sleeping posture can cause shoulder pain and further injury. Sleeping on a firm yet comfortable mattress can help maintain good posture and keep your shoulder pain at bay. It’s also important to keep your bedding clean. Dust, bacteria, and other allergens can cause allergies and sinus problems that can cause pain. It may be worth sleeping in a mask to keep your allergies under control.

Conclusion – Get Rid of Shoulder Pain:

If you are suffering from pain, don’t wait for it to improve. Instead, take care of it right away by implementing these tips. Shoulder pain can be deal with. You only have to figure out what is causing it and then take the proper steps to get rid of it. If you don’t take care of it, it can lead to serious complications and disability. Shoulder pain is common, and getting rid of it as soon as possible is important.