How to relieve shoulder blade pain

221160369888 shutterstock 562206061 e1586200444513
221160369888 shutterstock 562206061 e1586200444513

7 Home Remedies for Shoulder Pain

What is shoulder pain?

The shoulder joints are some of the most important and most used parts of the human anatomy. Not only do they aid in movement, but they also bear the brunt when doing any kind of work. So, it makes sense to be ahead of any shoulder-related pains. Shoulder pain can be discomforting and be inhibiting at the very least and excruciating at worst. If you’re experiencing the likes, a variety of home remedies can help ease the pain and prevent it from happening again.

What causes shoulder pain?

Shoulder pain can be caused by injuries to soft tissues such as muscles, ligaments, and tendons following over-exertion or violent impacts. But physical stress may not be the only cause. Sometimes, it can be triggered by conditions such as shoulder impingement syndrome (subacromial pain syndrome). This condition causes muscles around the shoulder joint to compress, causing pain and discomfort during specific shoulder movements.

Here are some home remedies you can try to get rid of shoulder pains:

1. Cold therapy

how to relieve shoulder blade pain

Swelling on the shoulders means that the underlying muscles have been injured and inflammation has occurred. If that is the case, apply ice or cold water to the sore area. Make sure not to expose your skin directly to direct ice; wrap the ice in cloth instead. This should help reduce inflammation and provide instant relief.

2. Apply hot water

Most cases of muscle pain stem from tense or stressed muscles in the body. Apply hot water or a warm towel to the affected area for relaxing down the muscles. The heat causes blood to flow in greater volume, expediting the healing process and providing muscle relief.

Not only does this help when you have got a crick in the neck, but you can also use the hot water for the shoulder pain. You can use a hot water bottle or warm towel for this purpose. Hot baths and showers are very effective as well. Just make sure you don’t scald the pain area, or it will make matters worse.

3. Massage therapy

A good massage can open up a world of muscle relaxation and pain relief. You can ask someone to rub a topical cream or balm on your shoulders gently, or you can get a professional to do it that. Seek out a good massage therapy professional specializing in deep tissue massage. This can help a great deal in “untying” and relaxing stressed out muscles.

4. Exercise

Exercising in the face of pain can be sometimes difficult, but not if you make a workable routine out of it. Start with some basic stretching exercises for your arms and shoulders, and let your muscles relax for 5-10 minutes, multiple times a day. If you feel these exercises are too basic, you can move on to more thorough routines. Seek out a good trainer for this purpose.

You can also make use of mobile apps to help manage your workouts. The injury map is a good example of such an android app. It creates custom workout plans for you and treats your shoulder pain through exercise training.

5. Apply Muscle relaxants

Muscle relaxants and topical creams can provide a very instant and satisfying ease-up of muscle pain within the shoulders. Some of these creams and ointments create hot or cold sensations, having different effects. However, they are all common in that they penetrate deep through the skin and provide instant relief. Try out different products until you find one that works best for you.

6. TENS therapy

TENS stands for transcutaneous electrical nerve stimulation, and it is a form of electrical therapy. Although not technically a home remedy, we have included it in this list because a TENS therapy machine is small, portable and can be easily purchased. If you suffer from shoulder pain often, it might be worth your while to invest in one.

TENS involves a small electrical device that generates a low-voltage electric current and passes it through the skin with the help of electrodes that are placed on pain points. This current stimulates the nerves under the skin, which then sends ‘haywire’ signals to the brain. This confuses the brain and diverts attention away from normal pain perception in the target area, thus providing temporary relief.

7. Reduce stress

Remedies are pointless until you don’t address the cause of your shoulder pains. Are you sleeping in an uncomfortable position? Are you crouched on your office chair all day? Do you use your laptop or smartphone in bed frequently? Do you make violent arm movements, such as in sports?

All of these questions can help diagnose the real cause of your shoulder pains. But they all boil down to one basic building block: physical (and sometimes mental) stress. Stress causes muscles, ligaments, and tendons to get damaged, thus causing pain. If the pain occurs more than once or twice, it should be fairly easy for you to pinpoint what the source of the problem is. Reduce the amount of physical stress you put your body through, and everything else should fall into its place.

No more shoulder pain!

These basic remedies can help a great deal in controlling and mitigating shoulder pain without the need to visit a doctor. However, avoiding a doctor altogether is never recommended. You can not fix certain things such as dislocated joints or broken bones with a home remedy easily. So, it is important to never take your health for granted and get medical checkups regularly.

Stay safe and stay healthy!


  1. My grandmother has been complaining about shoulder pain for about three days now. I know she has been stressing about finances, that may probably the cause for her shoulder pain. Thank you so much for this article!

  2. Appreciate this article on tips and suggestions on how to treat shoulder pain. This is very helpful and thank you for sharing.

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