How to reduce my shoulder pain? - #19750

Purushothaman M, since you have a history of stroke, diabetes, hypertension, and now left shoulder pain with limited movement due to cervical disc prolapse, you need a gentle yet effective approach to improve mobility and reduce pain.

Your condition seems to be a combination of Cervical Spondylosis and Frozen Shoulder (due to past paralysis). This requires: ✅ Mild shoulder & neck exercises ✅ Ayurvedic remedies for pain relief ✅ Dietary & lifestyle improvements

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1. Exercises to Improve Shoulder Movement & Reduce Pain

These exercises should be done slowly and without force. Stop if you feel severe pain.

A. Neck & Cervical Exercises (For Disc Prolapse Relief)

✅ Chin Tucks (To strengthen neck muscles) • Sit straight, gently tuck your chin in (like making a double chin), hold for 5 seconds, and release. • Do 10 times.

✅ Side Neck Stretch (For flexibility) • Tilt your head to the right, hold for 10 seconds, then switch to the left. • Repeat 5 times on each side.

✅ Shoulder Shrugs & Rolls • Lift shoulders up and down slowly. • Rotate shoulders forward & backward 10 times each.

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B. Shoulder Strengthening & Mobility Exercises

✅ Pendulum Exercise (For Frozen Shoulder & Mobility) • Lean slightly forward, let your left arm hang, and gently swing it in small circles. • 5 times clockwise & 5 times anti-clockwise. • This helps release stiffness and pain.

✅ Wall Walk (To Improve Shoulder Movement) • Stand facing a wall and use fingers to “walk” up until you feel a gentle stretch. • Hold for 5 seconds, then lower slowly. • Repeat 5 times.

✅ Towel Stretch (For Frozen Shoulder & Disc Relief) • Hold a towel behind your back with both hands. • Use the right hand to pull the left arm upwards slowly. • Hold for 10 seconds, then relax. • Repeat 5 times.

✅ Isometric Shoulder Press (For Strengthening Without Strain) • Stand near a wall, press your left palm against the wall, hold for 5 seconds, then release. • Repeat 5 times.

🚫 Avoid heavy lifting, sudden jerky movements, and sleeping on the affected side.

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2. Ayurvedic & Natural Remedies for Pain & Nerve Healing

✅ Maha Narayan Oil Massage – Apply warm oil on the shoulder and neck, massage gently for 5 minutes before bath. ✅ Dashmool Kwath Decoction – Take 10 ml twice daily for pain relief. ✅ Ashwagandha & Shatavari – Helps strengthen muscles & nerves (1 tsp powder with milk at night). ✅ Turmeric & Ginger Tea – Natural anti-inflammatory (Drink 2 times daily). ✅ Eranda (Castor) Oil (If Constipated) – Take 1 tsp at night with warm water to reduce Vata-related stiffness.

🚫 Avoid sour, cold, and heavy foods as they increase joint stiffness.

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3. Diet & Lifestyle Improvements for Faster Recovery

✅ Best Foods for Bone & Nerve Healing ✔️ Calcium & Magnesium-rich foods – Ragi, sesame seeds, almonds, and leafy greens. ✔️ Vitamin D – Morning sunlight for 15 minutes + Cow’s ghee. ✔️ Anti-inflammatory foods – Ginger, turmeric, garlic, black pepper, and coconut water. ✔️ Protein-rich foods – Moong dal, paneer, nuts, and seeds for muscle strength. ✔️ Hydration – Drink 2.5+ liters of warm water daily.

🚫 Avoid Triggers: ❌ Heavy, oily, or processed foods – Increase inflammation. ❌ Too much tea/coffee – Worsens nerve pain. ❌ Cold exposure – Avoid AC or direct cold wind on the neck/shoulder.

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4. Daily Routine for Recovery

Morning: • Neck & Shoulder exercises • Turmeric & Ginger Tea • Sun exposure for 15 minutes

Afternoon: • Light lunch (dal, rice, vegetables, and ghee) • Dashmool Kwath after meals

Evening: • Wall Walk & Pendulum Exercise • Warm herbal tea (Ashwagandha)

Night: • Warm sesame oil massage before bed. • Castor oil (if constipated). • Deep breathing & meditation for relaxation.

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Conclusion

Your pain is due to cervical disc prolapse, past paralysis, and frozen shoulder. Following gentle exercises, Ayurvedic pain relief, a nourishing diet, and proper lifestyle changes will help improve mobility and reduce pain naturally.

Would you like a customized Ayurvedic diet plan for nerve and joint health? Let me know how I can assist further!

Hello Purushottam, According to Ayurveda, such conditions are often caused by Vata vitiation, leading to stiffness, pain, and limited mobility. The focus should be on balancing Vata, improving circulation, and nourishing the nerves and muscles. ————- Perform Abhyanga using Mahanarayan Taila or Dhanwantharam Taila. Warm oil application followed by gentle massage soothes Vata and reduces muscle stiffness. Leave the oil for 30 minutes, followed by a warm water bath for optimal effect. Mild Nadi Swedana (localized herbal steam) with Dashmoola or Nirgundi Kwath is beneficial to relieve muscle tightness. This enhances circulation and reduces nerve compression symptoms. Apply a herbal paste made of Nirgundi leaves or Dashmoola powder on the shoulder for localized pain relief. Ayurvedic Medicines (To be taken under supervision of an Ayurvedic Vaidya) Yogaraj Guggulu: Supports joint and muscle health, reduces inflammation. 1-0-1 after food. Trayodashang Guggulu: Effective for nerve-related pain and stiffness. 1-0-1 after food. Therapeutic Exercises Gentle, controlled movements improve blood flow and restore flexibility. Perform these daily with mindfulness:

Neck Tilts and Rotations: Slowly tilt the head side-to-side and rotate in a circular motion to relieve stiffness. Pendulum Exercise: Lean forward, let the affected arm hang freely, and swing it in a circular motion. Wall Walks: Face a wall and slowly “walk” fingers up to improve shoulder mobility. Shoulder Rolls: Rotate the shoulders forward and backward 10 times to reduce tightness. Cross-Body Arm Stretch: Bring one arm across the chest, holding it gently with the other arm for a comfortable stretch. ————— Maintain a straight posture while sitting and avoid forward head bending. Use a firm mattress and a cervical pillow for proper neck support. Avoid lifting heavy weights and sudden jerky movements. Practice Pranayama like Anulom Vilom and Bhramari to calm the nervous system. Incorporate warm, nourishing foods and avoid cold, dry, and stale foods that aggravate Vata.

Alright, so first thing I am catching here, it’s really important to think about how you can ease off your shoulder and neck a bit. You’ve got a disc prolapse in the cervical spine, which might be pressing on the nerves and causing pain and movement restriction. In Ayurveda, we’d probably view this as more of a Vata imbalance thing – caused by dryness, suppleness loss, and such. Here’s what might help.

Firstly, exercise-wise, gentle neck and shoulder movements are useful. Try neck tilts and turns – so you’re basically moving your neck slowly to each side, holding at the endpoint before reversing. Another would be shoulder rolls; rotate them forward and backward but do them really slow. Don’t push if it hurts.

You can also try the Garudasana (eagle) arms. You’re crossing the arms at the elbows and wrists and lifting them gently. Its thought to help with mobility but don’t force movements. Aim for doing these a few times daily, keeping it light – think more stretching than training.

On the lifestyle and diet side of things, nasya could be quite helpful. It’s an ancient practice involving putting a few drops of medicated oils like Anu Taila in the nostrils. Done daily, but ensure it’s done in a place without strong winds or cold exposure. Nasya helps lubricate your channels and reduce Vata.

Warm oil massages – using sesame oil for instance – can be beneficial. Gently massage your upper arm and shoulder before a warm compress for improved benefits.

Diet-wise, nourish too. Make sure you’re eating hot, moist foods. Think soups, stews and avoid things that are too cooling or raw, like iced drinks and raw salads. Favor cooked veggies, warming spices like ginger and cumin.

Remember, if the pain gets worse, or if there’s change in sensations or strength – do check in with a healthcare provider. Ayurveda’s great, but when it comes to things like compression on spinal nerves, seeing a specialist is key too.