A Complete Guide to Shoulder Pain Relief

Mobility is a beautiful thing: It allows us to stay active and enjoy all life has to offer. But it also opens up the door to injuries. As the most mobile joint in the human body, the shoulder joint is particularly vulnerable to pain.¹

Thankfully, whether you’re managing a partial dislocation or an ongoing case of arthritis, shoulder pain relief is possible. Here, we’ll discuss how a combination of targeted exercises, stretches, and science-backed topicals can help calm shoulder discomfort.

Identifying Pain: The Different Types of Shoulder Pain

Shoulder pain can be separated into two broad categories: acute and chronic. More specific categories of shoulder pain include instability, tendon issues, fractures, and arthritis.

• Instability refers to dislocation, which occurs when the upper arm bone pops out of the shoulder socket. Dislocations can be partial or full, and while they usually stem from an acute injury, they can become chronic due to loosened shoulder ligaments.²
• Tendon issues encompass problems with the connective tissue that links muscle to bone, including tendinitis, torn tendons, shoulder impingement, and bursitis (inflammation of the bursae, which help cushion tendons and bones).³
• Fractures, or broken bones, can affect the shoulder joint during falls, car accident injuries, or sports injuries. They can affect the collarbone (clavicle), upper arm bone (humerus), or shoulder blade (scapula).⁴
• Arthritis is a category of conditions involving joint pain and inflammation. The most common type in the shoulder is osteoarthritis, which results from gradual wear and tear on the cartilage that protects your joints.⁵

From Acute to Chronic: Common Causes of Shoulder Pain

While acute pain resolves within a few months, chronic shoulder pain persists beyond the three-month mark.

Common causes of acute shoulder pain include:

• Shoulder dislocation
• Rotator cuff tear
• Shoulder separation

Common causes of chronic shoulder pain include:

• Arthritis
• Tendinitis of the rotator cuff or biceps tendon
• Shoulder impingement (compression of the tendons and/or bursa around the shoulder joint)
• Shoulder labral tears
• Frozen shoulder (development of scar tissue surrounding the shoulder joint)

Shoulder tendinitis, impingement, and labral tears are most often caused by overuse and may, therefore, cause chronic pain. But in milder cases, these injuries may heal within three months, meaning they technically fall under the acute pain category.⁶

When Pain Radiates: Understanding Neck and Shoulder Discomfort

Searching for neck and shoulder pain relief? Sometimes shoulder pain radiates to the neck, and vice versa. Two possible causes of this issue are pinched nerves and subacromial pain syndrome.

• Subacromial pain syndrome is the term for pain stemming from the shoulder that radiates into the neck or arm. It’s a prevalent cause of shoulder pain and can result from age-related degeneration, an acute injury, or overuse.⁷
• A pinched nerve in the neck can cause pain that radiates into the shoulder blade.

Finding Quick Relief from Shoulder Pain

Topical treatments can provide quick relief from shoulder pain, helping you get through the day with less discomfort.

Shoulder Pain Relief Cream and Pain Relief Patches

Topical treatments like shoulder pain relief creams and patches can help calm discomfort, making it easier to get through the day. While topicals aren’t a sure-fire cure for shoulder pain, as part of a well-rounded treatment plan with home remedies and physical therapy, they can pave your path to relief.

Topicals come in many forms, including pain relief creams, easy-to-apply cooling sprays, and even cooling patches for targeted relief. While creams and sprays allow you to apply the formula exactly where you need it, pain relief patches for the shoulder adhere to the skin to deliver ongoing relief for several hours. Some people find this more convenient in settings that might make reapplication challenging, like at work or during long travel days.

Targeted Relief with Topical Treatments

Different topical products contain different active ingredients to alleviate pain. Two common types are menthol-based and NSAIDs.

• Menthol is a compound found in the mint family of plants. It activates the TRPM8 nerve cell receptor in the skin—the same receptor that activates when you’re exposed to cold temperatures. When menthol is applied to the skin through products like Biofreeze gel, it creates a cooling sensation that distracts your brain from pain signals, providing temporary relief from muscle and joint discomfort.⁸
• Topical NSAIDs are medicated treatments that deliver pain medication locally, rather than orally. They help reduce pain and inflammation by keeping your body from producing prostaglandins.⁹

The Importance of Proper Application

Before using any topical treatment, it’s crucial to fully read and follow the application instructions. Straying from these guidelines could affect how the product works and may even cause unwanted side effects.

Long-Term Solutions: Shoulder Pain Relief Exercises and Beyond

Shoulder pain relief exercises, including stretching and strengthening, are an entirely natural way to address shoulder discomfort and prevent future injuries.

Simple Stretches for Shoulder Blade Pain Relief

Don’t skimp on gentle stretches in your shoulder blade pain relief exercises routine.¹⁰ By increasing your range of motion and releasing tight muscles, they can help bring you lasting relief.

• Triceps stretch
• While standing or seated upright, reach the affected arm straight toward the ceiling.
• Without moving your elbow, bend your arm to reach your hand behind your back.
• Reach your other arm toward the bent elbow, applying gentle pressure until you feel a stretch in your shoulder and upper arm.
• Hold this position for up to 30 seconds, repeat up to four times, and start over with the other arm.
• Posterior shoulder stretch
• With your shoulders relaxed, take the elbow of the affected arm with your opposite hand.
• Gently press the elbow up across your body, toward the opposite shoulder, until you feel a stretch across the back of the affected shoulder.
• Stay in this position for up to 30 seconds, repeat up to four times, and start over with the other arm.
• Shoulder roll
• Sit or stand and slightly tuck your chin.
• With your arms relaxed by your sides, roll your shoulder up toward your ears, back, down, and forward, creating a circular movement.
• Repeat in the other direction, then repeat the entire exercise up to four times.

Strengthening Exercises to Prevent Future Pain

Strengthening your shoulders can help stabilize the joints, safeguarding them against future injuries. Try these exercises:

• Standing row¹¹
• Using an elastic band, create a three-foot loop, tie the ends together, and attach it to a doorknob.
• Stand holding the band with your elbow bent at a 90-degree angle at your side.
• Keeping your arm close to the side of your body, slowly draw your elbow backward, squeezing your shoulder blades together.
• Gently return to the starting position and complete three sets of eight repetitions, then repeat with the other arm.
• Scapular pinches
• Begin with your pinky fingers touching and your palms facing upward, with your shoulder blades squeezed together.
• Slowly bring your hands apart to a T position, as far outward as you can go without raising your shoulders.
• Return to the starting position and complete up to three sets of 10 repetitions.
• Serratus push-ups on a wall
• Place your palms flat against a wall, shoulder-width apart.
• Lock your elbows and squeeze your shoulder blades together.
• Press into the wall, returning to the starting position.
• Complete three sets of 10 repetitions.

The Role of Rest and Posture in Recovery

During your long-term recovery from shoulder pain, maintaining proper posture and taking rest days are critical for success. Aim to keep your shoulders properly aligned throughout your daily activities, and don’t sleep on the injured shoulder whenever possible. Avoid positions that trigger shoulder discomfort, and gradually increase the intensity of your workouts, stopping if any activities cause pain flare-ups.

Additionally, especially for more severe shoulder injuries, guidance from a doctor and physical therapist is invaluable to prevent reinjury. Don’t hesitate to seek help when you need it.