5 simple ways to get relief from frozen shoulder pain at home today

This blog post is to draw your attention to some of the strategies, that we have used over the years, to help thousands of patients just like you, to get relief from pain and get back to doing the things they love.

Number 1
Avoid Putting Your Arm in a Sling

The pain of a frozen shoulder can be very intense and it can be very hard to get into a comfortable position that gives you any relief from the pain.

If you find that supporting the arm gives you relief, try to avoid the temptation to use a sling to protect and support your arm.

Here at iPHYSIO Australia we advise against this because although it feels comforting, using a sling will increase the stiffness and restriction within the joint itself.

This is one of the most common mistakes that people with frozen shoulders make and can prolong your recovery.

Number 2
Avoid Heavy Lifting

When pain and inflammation are present in the shoulder joint, it is a good idea to avoid loading the area. Heavy lifting is likely to be painful and should be avoided until your injury has resolved. This includes free weights at the gym and day to day lifting such as lifting shopping bags.

Here at iPHYSIO Australia, we will advise you when you are ready to return to the gym and exactly what exercises will be suitable for your recovering injury.

Number 3
Keep Moving

It is important to keep your arm and shoulder moving as this will help:

• Prevent the muscles from getting weak.
• Prevent the joint itself from stiffening up.
• Keep the circulation flowing to the area.

Number 4
Support at Night

It is really common to have difficulty sleeping when you have shoulder pain as it can often be hard to get comfortable and painful to lie on the injured side.

Using a pillow underneath your elbow when lying on your back can help to support the weight of the arm and also forms a barrier to help prevent you turning onto that side during the night.

Number 5
Diagnosis Before Exercise

There is so much information out there on the internet that it can be really tempting to search for exercises for shoulder pain, especially when you are frustrated and want to do something about the pain.

However, the shoulder is a complex joint with many different structures that can cause pain and many exercises you see online may well be unsuitable for your specific problem.

Here at iPHYSIO Australia we tailor your exercise rehabilitation to your specific circumstances and goals.