Shoulder pain is a common problem in the U.S. — 14.7 per 1000 primary care patients experience it each year, with a lifetime prevalence of up to 70%, Science Direct reveals. Additionally, 40-50% of patients experience persistent or recurring pain after 12 months. Shoulder pain typically develops due to long periods spent sitting or driving, poor posture, and the general wear and tear of daily life. Fortunately, there are a number of ways to heal shoulder pain naturally. In particular, herbal remedies, exercise, and yoga can be used together to both strengthen the shoulders and ease pain.
Herbal remedies
The natural world provides countless remedies for those looking to relieve shoulder pain holistically. For example, consuming two grams of ginger every day for five consecutive days was found to reduce muscle pain in one study. Ginger also may be able to speed up recovery and reduce inflammation caused by exercise. Ginger root tea is an easy way to incorporate this healing herb into your diet. My Joint & Movement (arthritis) salve has had great success treating shoulder pain with its powerful seven-herb blend. Essential oils such as helichrysum, frankincense, and lavender are also popular choices for pain relief and associated inflammation. Remember to never apply undiluted essential oils to your skin.
Strengthen the shoulders
Strengthening your shoulders is an effective way to avoid pain and injury. There are plenty of exercises you can perform to strengthen your shoulders. For example, push ups, bear crawls and dips effectively work the deltoid muscles without requiring any equipment. Moreover, using gymnastic wooden rings while exercising can help you improve shoulder strength and mobility even more. Wooden rings are kind on the joints and provide instability, which is vital for building strong and healthy shoulders. Specifically, wooden rings cause proprioception, which encourages your muscles to work together in new ways to provide balance and stability.
Healing yoga
Yoga is a great way to heal shoulder pain. One study found that a pose named triangular forearm support can help heal injuries to the upper shoulder and rotator cuff. Regularly practicing this pose (roughly 2 to 3 times a week for 3 to 6 weeks) was found to alleviate this pain for up to 2.5 years, and sometimes longer. The pose essentially works by encouraging the subscapularis muscle to engage and take over, therefore enabling the injured supraspinatus muscle in the rotator cuff to rest and recover. To hold the pose, start by clasping your hands and placing both forearms against a wall (ensure your elbows are at shoulder-height). Your clasped hands and forearms should create a triangle — place the top of your head in the center. Press your forearms into the wall and pull your shoulders down and back. Hold for thirty seconds.
Shoulder pain can be a debilitating condition, but it’s not one you have to carry on living with. Try these holistic remedies to ease pain and maintain healthy, mobile shoulders.
