A frozen shoulder is quite discomforting and painful. So, what is a frozen shoulder, let’s know.
When working on the laptop or desktop we forgot to move our neck or relax our back and shoulder muscles. Such limited movements and incorrect posture lead to nerve compression and restrict blood flow, resulting in shoulder muscle stiffness. Apart from a sedentary lifestyle, excessive stress is a primary cause of a variety of health problems, including frozen shoulders. This condition is quite common in people having diabetes. The pain and stiffness become unbearable, making it impossible to move the shoulders.
Frozen shoulder has three stages: –
- The Freezing stage
- The Frozen stage
- The Thawing stages
The freezing stage is characterized by severe pain while moving the arm and it may hurt more during the night. There is limited shoulder movement.
The next stage is the frozen stage in which the pain might reduce but the stiffness gets worse. Doing daily activities becomes challenging and it might last from 4-12 months depending on the individual’s diet and other cofactors.
The last stage is the thawing stage in which the range of motion goes back to normal. This might take 6 months to 2 years.
Remedies for frozen shoulder: –
Hot or Cold Compress: –
Apply a cold compress to relieve swelling. In case of severe pain, apply an ice pack on the joints to relieve the pain sensations and soothe the muscles.
Apply a hot compress to warm muscles before activity or reduce morning stiffness. Hot fomentation for 1 minute is recommended, before exercising or moving the joint.
Preferably keep the room temperature at a normal level and avoid sitting exactly in front of the AC or under a Fan.
Maintain the right posture: –
Posture plays a critical role; poor posture while sitting, sleeping, or working might cause nerve compression. Maintaining a correct erect posture might help to relieve neck and shoulder discomfort and speed up recovery time.
Avoid Heavyweights: –
Lifting heavy weights puts pressure on the neck and shoulder muscles. It can also cause muscular rupture, so instead of lifting large weights, try basic stretches to relieve stiffness.
Yoga: –
Gomukhasana: – Hold one end of the towel above your head while holding the other end near your lower back. Stretch the towel and move your hands up and down as much as possible. Repeat 5-10 times.
Wall stretch: – Stand facing the wall. Keep the elbows and palms on the wall stretched straight up. Gently move the hand down while folding the elbow. Bring your hands down as far as you can. Repeat the set 5 to 10 times.
Towel stretch: – Hold one end of a three-foot-long towel behind your back and grab the opposite end with your other hand. Maintain a horizontal position with the towel. Pull the stiff arm upward with your other arm to get a good stretch.
Relaxation: – Distress and worry can be relieved by relaxing the mind, which can then aid to alleviate stiff muscles. Practice these relaxing techniques for frozen shoulder pain.
- Shavasana
- Balasana
- Yoga mudra
- Makarasana
- Abdominal breathing
Also, practice meditation regularly to break the loop of negative emotions and help reduce stress drastically.
Sleeping posture: – If you have a frozen shoulder, you must provide sufficient cushioning to your joints to minimize discomfort and rigidity while sleeping, as well as to prevent the situation from deteriorating the next morning.
Diet: – Frozen shoulder is most commonly found in patients with diabetes, so diet is crucial. Include bitter gourd, gooseberry, or any other bitter food in your meal daily. Green leafy vegetables like spinach and kale, black gram, and soy products, when eaten regularly, can be extremely beneficial. Ensure to avoid rice, potatoes, bananas, cereals, mangoes, pears, grapes, and processed meals.
Along with these useful remedies including correct posture, stretches, a healthy diet, relaxation, and more follow a healthy lifestyle and recreation routine to alleviate frozen shoulder pain. Keep your mind off from stress and strain and learn to be happy with life; this will ensure that your mind is calm and your body is in good shape.
Namaste, Wishing You a Happy & Healthy Life