Eight Tips for Shoulder-Pain Relief Every Working Mum Should Know

Being a working mum is no easy duty to take. Spending long hours at work and having to take care of the household right after might be very exhausting for you. As you finally call it a day, you might notice how painful your shoulders are. Sometimes, shoulder pain might even be coupled with back pain, a headache, and a whole lot of other sensations that indicate your deteriorating health.

It is worthy to note that the shoulder is an inherently unstable joint, which is why it is common for people to experience shoulder pain sometimes. Shoulder pain may be brought about by muscle imbalance, poor biomechanics, arthritis, inflammation, improper posture, physical strain, and many others.

As a working mum, you should know the essentials when it comes to relieving pain in your shoulders. Here are some of the ways as stated in Healthline.

Cold Compress

Cold compresses can help mitigate the swelling in your shoulder area. Always remember that cooling helps numb the pain temporarily. You can apply an ice pack on your shoulders for a maximum of twenty minutes up to five times a day. A bag of frozen peas, ice cubes inside a plastic bag, or a frozen gel pack can facilitate the relieving process. However, you should wrap any of these with a clean towel. Do not place the cold pack directly onto your skin.

Heat Therapy or Hot Compress

It is noticeable how some health experts and physicians recommend taking a hot bath for patients diagnosed with arthritis and others who suffer from muscle- or bone-related health conditions. Aside from the cold, the heat also suppresses your physical pain. Hot compresses or heat therapy works best at least forty-eight hours after the injury has occurred. It also helps relieve the pain stemming from tense muscles.

Fill a hot water bag with hot water, and apply it on the aching area on your shoulder for ten to fifteen minutes while you lie down comfortably. Repeat this a few times a day until the pain fades away for good. For another option, you can stand in the shower and run warm water slightly on the aching area. You can also dip yourself in a hot bath to relieve shoulder pain. You can do this twice daily until the pain permanently goes away.

Vitamin D

Do you know how vitamin D helps you with your physical health? Vitamin D is essential for cartilage and muscle function. When you lack vitamin D in your body, chances are that you will experience intense muscle pain and more muscle cramps.

In addition, having a low level of vitamin D in your body does not allow calcium to reach the skeletal system. This results in weaker bones and muscles. If you take vitamin D supplements, you might be able to relieve your shoulder pain soon and have a stronger body in general.

Natural Remedies

Ginger and turmeric can help you ease the pain in your shoulders. Both of them have antioxidant and anti-inflammatory properties that help reduce inflammation and pain of any kind, including that of shoulder pain. They are also very easy to find in grocery stores and markets, which makes them ideal remedies for working mothers. You could also look into a natural supplement like kratom to help with pain relief. Kratom can be mixed into smoothies, oatmeal, and other foods and beverages in its powder form, or taken discreetly on the go in capsule form, so great for those leading busy lives.

However, if you are taking blood-thinning medicine, you should avoid ingesting turmeric excessively. Top 10 Home Remedies provides the full instructions if ever you opt to try ginger or turmeric as a remedy to your shoulder pain.


You can massage your shoulder area on your own or with the help of another person. You could even use a massage gun, which are very popular.
Massage guns can target a concentrated area, improving recovery where it is needed most. Massaging your shoulders can also help free you from pain. However, you should keep in mind that massaging the shoulder area in the wrong manner can worsen the pain. When your shoulders are being massaged, a gentle and careful method must be applied so as not to further pain your muscles.


There are several medications that can help you with your shoulder pain such as anti-inflammatory medications, muscle relaxants, and pain-relief medications. However, you should consult your doctor first. All these medications require a doctor’s prescription, so it would be a wise choice if you ask your doctor about your shoulder pain first.

Muscle-Release Therapy and Muscle Training

Exercise, rest, and good posture are preventive measures for shoulder pain. But if the pain is unbearable or keeps on coming back, it is about time you engage in muscle-release therapy and muscle training. These interventions are only conducted when a health-care professional has done an extensive assessment on your overall health and shoulder-pain issue.

According to Spine-Health, muscle release therapy, or myofascial-release therapy, focuses on relieving muscular shortness and tightness and allows you to regain your flexibility. As mentioned previously, only osteopathic physicians, chiropractors, physical therapists, occupational therapists, massage therapists, and sports medicine/injury specialists who have been trained in muscle-release therapy can be trusted to provide the interventions.

Retracting the Shoulders

By drawing your shoulders back in, there will be more joint space. The act of retracting will also help relieve the pain in them. You can apply kinesiology tape to your shoulders to bring them back to their normal shape. The tape takes pressure off your back muscles and lengthens out the muscles in your chest.

Once you apply KT tape, your muscles will eventually return to their healthy set and become more stable. You may also use this application in combination with the general-shoulder-pain application for maximum effect.

For mothers who are always on the go, these tips on shoulder pain relief will surely help you make it through the day. After all, your body is your main source of power. You should take care of yourself so that the quality of your work would not be compromised and your quality of relationship with your family will not be affected by a mere pain in the shoulders.
Hopefully, with these tips in mind, you will no longer suffer the from physical and mental stress brought about by the circumstance of being a working mother.

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