How to Get Rid of Frozen Shoulder Pain?

| January 31, 2021
How to Get Rid of Frozen Shoulder Pain
Shoulder pain may be extremely uncomfortable as it affects the complete hand. Shoulder pain may lead to restriction of hand movements at times. There are three stages of frozen shoulder. First, let’s look at them and then answer how to get rid of frozen shoulder.
  1. Freezing Shoulder Stage– Restricted movement, pain in the shoulder, stiffness.
  2. Frozen Shoulder Stage – The symptoms of stage two worsen.
  3. Thawing Shoulder Stage– a minor relief in symptoms might take weeks and months to get back to normal.
Now let us focus on the actual question here, how to get rid of frozen shoulder pain.

Remedies to Get Rid of Frozen Shoulder Pain


Heating can help in easing the stiffness in muscles and also increases the blood circulation in the area. The process provides immediate relief in pain. How to do Either take hot water, add some salt to it, and bath with it. You can also do this with heat pads and machines, rotate the pad or machine in a circular motion.


Stretching allows a little movement to your muscles leading to increased blood circulation and relief in stiffness How to do It is advised to use a heating pad or hot water to soothe your muscles before you start stretching. Trying to exercise without heating may worsen your symptoms. Now follow these steps to know how to get rid of shoulder pain via stretching.
  1. Lay down on your back and lift your arm straight above you, at a 90-degree angle.
  2. Lay down on your back, now slide your hand outward and then towards the floor to make T.
  3. Try opening and closing a cabinet with the affected hand.


Exercise may sound painful but can help in soothing pain. Such activities allow your muscles to relax and also eases the stiffness. Some of the exercises that can be of help are,
  1. Finger Walk– Stand straight facing a wall. Place your affected hand on the wall on the level of your waist. Now walk your fingers in an upward direction as high as you can stretch your hand, and bring them back to the point you started from.
  2. Pendulum Stretch– For pendulum stretch, relax your arms and shoulders, start swinging your arm in a circular motion. Repeat for around 8-10 times. Stop if you feel an increase in the stiffness.
  3. Cross-Body Reach– In this exercise, use your other hand to lift your affected hand from the elbow, making a 90-degree angle with your body. Hold this position for 15-20 seconds. Repeat for 10-12 times.
  4. Towel Stretch– For this exercise, take a towel of about 3 ft. Hold each side of the towel with your hands. Try doing the same behind your back. Hold one end towards the upward direction and the other in the downward direction. Now stretch your shoulders in the same position.
  5. Armpit Stretch– Place your hand on a place or shelf equal to your chest in height. Now bend downwards, in the squat position. Repeat 15-20 times.

Anti-Inflammatory Diet

Frozen shoulder can be a result of inflammation. To fight inflammation, eat food that has anti-inflammatory properties. Examples of anti-inflammatory food are:
  • Turmeric,
  • Yogurt
  • Whole Grains
  • Omega-3 fats
  • Avocado
  • Broccoli
  • Berries
  • Peppermint Oil
Peppermint oil can help ease shoulder pain as it decreases the intensity of pain and increases the blood circulation that helps ease the pain. Massaging the affected area with peppermint oil can be beneficial.
  • Turmeric
Turmeric has anti-inflammatory properties that are very helpful in dealing with frozen shoulder. Applying turmeric paste on the affected shoulder can help in easing pain.

How to apply

  1. Take two tablespoons of oil in a pan.
  2. Heat the oil and add some turmeric to make a thick paste.
  3. Apply this paste on the affected shoulder and cover it with a piece of cloth.
  4. Wash after 40-50 minutes.
  5. You can also add honey to the paste if you want. Honey is also rich in anti-inflammatory properties and can help in easing pain.
  • Ginger
Ginger is rich in anti-inflammatory properties. Using ginger to treat frozen shoulder can be effective.

How to do

  1. Take a few slices of ginger and grind them coarsely.
  2. Add honey to them.
  3. Apply this paste to the affected arm and let it be applied for at least 40-50 minutes.
  4. Wash your hands using warm water.
  • Rosemary Oil
Rosemary oil is rich in analgesic properties. These properties help treat frozen shoulder.

How to do

  • Take a few drops of rosemary oil and massage the affected area with light hands.
  • Leave for additional 10 minutes and wash using hot water.
  • Magnesium

Magnesium is very important for muscles. Deficiency of magnesium is one of the causes of frozen shoulder. Magnesium helps prevent calcification of the blood vessels, which is a reason for stiffness and pain in the shoulder. Eating food products rich in magnesium can be helpful. Almonds, spinach, pumpkin, cashew nuts are a few examples of magnesium-rich food.


Physiotherapy can be helpful as it helps in increasing the motion and its range. It can also help ease the stiffness caused in the shoulder muscles. A medical health practitioner can be of help in dealing with a frozen shoulder.


If nothing seems to be helping, you can go for medications. You can count on pain-relieving medicines like ibuprofen and aspirin. But always consult a medical health practitioner before taking any medication. You know the treatment of the problem you are facing. But, do you know what is causing that problem?

Causes of Frozen Shoulder

Let us have a look at causes of frozen shoulder

  • Injury
  • Wearing a sling or cast for a longer period
  • Hormonal imbalance
  • Any inflammatory disease like thyroid, arthritis, etc.
  • Recent surgery near around shoulder area
  • Deficiency of magnesium
  • Poor diet
  • Lifestyle
  • Gender, women are more prone to have a frozen shoulder in their menstrual cycle
  • Reduced mobility
Now you know the causes and also how to get rid of frozen shoulder. Work on handling and eliminating them so that you can avoid and tackle the problem for a longer period rather than finding immediate relief.


Dealing with a frozen shoulder can be slow and painful. You have to be patient and strong to deal with it. Any wrong step can worsen the condition and may lead to permanent muscle damage, Proceed carefully.