5 Tips for Shoulder Pain Relief

If you’re experiencing excruciating shoulder pain, you’ll be glad to know that there are easy solutions to dulling down the sensation. Here are ways 5 to treat shoulder pain right from home.



Ice can help, especially with an enflamed rotator cuff. Place the hand of your pained limb on your back to expose the shoulder tendons to the ice. The ice pack should be positioned slightly forward near the collarbone for 15 to 20 minutes.



After icing, find the most painful spot and rub it back and forth for 1 minute, a technique called cross-fiber friction massage. This friction massage can be painful, but icing the shoulder beforehand helps numb the area beforehand.



Rebalance the strength of your posterior and anterior chest muscles to better support your shoulder. By stretching your anterior chest muscles and strengthening the posterior chest muscles, your shoulder joint can be rebalanced.



Drooping shoulders can stretch out sensitive nerves in the area, making lifting cause more tension than is necessary. By shrugging before lifting an item, protective muscles are engaged and tension can be minimized.



Minimize how much you exert your shoulders and allow them to heal properly by giving them adequate rest. There are simple ways to doing this, like putting your hands in your pockets. To relieve pressure over night, use the Oh My® Shoulder Pillow. It redistributes weight while you sleep on your side, allowing the shoulder to truly get a full night’s rest.

How to Improve Shoulder Flexibility

timthumbvia Muscle for Life

Have issues with shoulder mobility? Shoulder pain and lack of flexibility  is very common, especially among weight-lifters. Fortunately, there are many exercises available to help you achieve a comfortable level of flexibility.

If you lift your arms as high as they can go and someone by your side cannot see your ears, you could benefit greatly from these tips for strengthening shoulders with exercise.

A common reason for shoulder problems is neglected back muscles, due to an imbalance with chest muscles. Focus on building a stronger back to better support your shoulders. Stretch after exercising your shoulders. Stretching right before strength training increases the risk of injury. Don’t push through tightness, especially if you’re nursing an injury. Take it slow.

We hope this helps! If your shoulder is giving you trouble sleeping, you could benefit from the OH MY® Pillow, specifically designed to relieve pressure on the shoulder while sleeping.

5 Symptoms of Sleep Deprivation

Waking up multiple times throughout each night might seem like a simple annoyance, but the hours of sleep you’re missing out on can add up. If it persists for more than 5 days, chronic sleep deprivation can have a serious impact on your day-to-day functioning.

1. Twitching Eyes

Twitching eyelids is a classic sign of sleep deprivation, caused by your eyes being open for too long without proper sleep. Vision may periodically become blurred, accompanied by the compulsions to rub your eye.

2. Micro Sleeping

Micro sleeps last for milliseconds to a few seconds and occur without warning. They have the potential to be very dangerous, especially when driving or operating machinery.

When you are sleep deprived, yet force the body to stay awake by drinking coffee or keeping active, the moment you settle into a concentrated state, a micro sleep is likely to occur.

3. Fidgeting/Hyperactivity

Rather than wanting to rest at every opportunity, chronic sleep deprivation produces excessive fidgeting and often hyperactivity. You’ll be unable to settle and relax, feeling disturbed and on edge. Meditation or massage are effective treatments.

4. Dizziness & Sickness

Sleep deprivation will make you prone to dizzy spells, especially  when you stand up quickly or engage in exercise. You may also experience periodic nausea, though you aren’t likely to actually be sick.

5. Sporadic Hunger

Sleep deprivation commonly causes sporadic hunger. You may find yourself eating lots more than usual, both at mealtimes and throughout the day.

This is caused by the internal clock malfunctioning due to lack of sleep. Your body doesn’t know when it should be eating, and the hormones responsible for triggering hunger are then released at random times.

There’s also an additional factor at play here: when the body is starved of sleep, it moves to a higher survival mode level. The brain signals to the body that it should fuel up to compensate for the amount of extra energy being used due to lack of rest.

If shoulder pain is causing you to lose sleep, OH MY® Products has a pillow specifically designed for your needs. Get back on a healthy sleep schedule with the OH MY® Shoulder Pillow!

What’s the Best Sleeping Pillow for You?


Your pillow can make all the difference between a good night’s rest and pain (both the morning after and possibly longer). To get the perfect pillow, consider your sleeping style—whether you sleep on your back, side, or stomach.

Lifestyle blog Lifescript says, in general, this is the ideal pillow:

The right support is medium firm and not too thick. It keeps your head and neck in a line, as if you were standing up.

For specific sleeping styles:

  • Back sleepers should look at memory foam, because it molds to the neck’s curve, or a water pillow, which has consistent support. A pillow under your knees can help your lower back.
  • Side sleepers may also benefit from sleeping with a pillow between their knees: It helps improve spinal alignment. For your head, look for a medium-firm pillow that supports the space under your neck when lying down.
  • Sleep on your stomach? Unfortunately, your sleeping style isn’t recommended at all, because of the stress on your lower back and potential for neck pain. Try sleeping with a giant body pillow in front of you to give you a similar feeling.

Check out the article for more detailed advice on which pillows to buy (you’re supposed to replace your pillow every 4-5 years, apparently), including which pillow to look for if you have health issues like neck pain.

What’s the Right Pillow for You? | Lifescript

Lifehacker: Find the Right Pillow for You Based on Your Sleep Style 

Melatonin may aid weight loss

6a00d834515deb69e2019b02cf51e9970c-piWe are now approaching the holiday season, that time of year when holiday parties, decadent treats, and frequent toastings of good cheer can make it easy to put on extra weight. Looking for some help to avoid the seasonal weight gain? In addition to the standard (and very good) advice—be selective with your indulgences, fill up on healthy foods before hitting the holiday buffet, drink water in abundance and everything else in moderation—I’d like to add another strategy to the list: get plenty of sleep.

Sleep remains an underrated tool in the weight-management arsenal. A regular routine of sufficient, high-quality sleep can make a real difference in the ability to maintain a healthy weight, and can help to reduce the risks of serious health problems including type 2 diabetes and other metabolic disorders. New research indicates that the sleep hormonemelatonin may encourage weight loss, by increasing the presence of a particular kind of fat that actually helps burn energy. This may sound surprising, that the presence of fat in the body leads to weight-loss inducing fat burning. In recent years scientists have identified specific types of fat that burn energy rather than storing it, as regular fat cells do. One of these types of fat is a so-called “beige fat,” which is found near the collarbone and along the spine in adult humans. (Another recently identified fat in adults is “brown fat,” which also burns energy.) Stimulating the presence of energy-burning body fats has been identified as a prospective treatment for obesity, as well type 2 diabetes.

A team of researchers from Spain and Texas has found that melatonin increases the presence of beige fat in rats given a 6-week regimen of orally-delivered melatonin. Their experiment included both obese rats with type 2 diabetes and healthy-weight rats that were diabetes free. Half of the rats (both obese and normal weight) were given melatonin in their drinking water every day for 6 weeks, while the remaining rats were given no supplemental melatonin. At the end of the 6-week period, rats that received the oral melatonin displayed increased presence of beige fat—this included both obese and lean rats. Researchers found that the rats who received melatonin had increased their sensitivity to the thermogenic effects of both cold and exercise. Thermogenic processes in the body—including exertion through exercise and activity, generating heat in reaction to cold temperatures, digestion of food and sleeping —raise metabolic rate and cause the body to burn additional energy. According to these study results, melatonin may boost beige fat stores and trigger an increase in energy burn.

These latest findings build on earlier research that demonstrated that supplemental melatonin slowed weight gain, lowered blood pressure and improved glucose function in obese, type-2 diabetic rats. Other research also suggests melatonin may have a role to play in treating metabolic dysfunction and disease. Low melatonin levels have been linked to insulin resistance and associated with elevated risk for type 2 diabetes. Supplemental melatonin given to mice and other animals has been shown to improve insulin sensitivity, lower blood sugar and decrease blood pressure.

So, should you start taking melatonin supplements in order to help shed a few pounds? The answer is no—for a few reasons. While these results are promising and in line with earlier discoveries, we still don’t know enough yet about how melatonin functions in relation to fat production and metabolic function, and how supplemental melatonin might best be used safely and effectively as a weight-loss treatment, or a therapy for metabolic disease.  The body’s natural production and calibration of melatonin is complicated and incredibly precise. Melatonin supplements, even taken in recommended dosages, can elevate levels of the hormone to several times greater than normal. This can result in disruption to circadian rhythms and to a healthy sleep cycle—an outcome that isn’t good for overall health or for weight control.

The good news is there are ways to stimulate the body’s own natural production of melatonin without drugs or supplements. These strategies are also, not surprisingly, part of the foundation for a good night’s sleep:

Avoid nighttime exposure to light. Melatonin levels rise in the body after dark, and fall back during daylight hours. Artificial light in the evening hours can delay melatonin release and disrupt sleep-wake cycles. Keep electronics—including computers and television—out of the bedroom. Make sure your bedroom is dark and protected from outside lights. Give yourself an hour or so before bed away from brightly-lit digital screens, to allow your body to respond to the evening’s darkness.

Soak up light early in your day. Taking in light during the daylight hours—especially sunlight—can strengthen circadian rhythms and help to avoid melatonin deficiency. Take some time to walk outside in the morning, or make sure you’re working in proximity to a window in order to provide your body with some exposure to sunlight.

Exercise regularly. Physical activity is another way to strengthen healthy circadian function and improve sleep. It’s also a critical aspect of long-term weight control. Schedule your exercise no closer than 3 hours before bedtime, so that the exertion doesn’t interfere with sleep. If you can exercise outdoors in the daylight, even better.

There are also a number of foods that contain melatonin, which fit well into a healthy diet. Almonds and walnuts, sunflower seeds, tart cherries, tomatoes and fennel, as well as the spices cardamom and coriander are good sources of melatonin.

This latest discovery of the influence of melatonin on energy-burning fat may eventually develop into a new form of treatment for obesity and its related illnesses, which areepidemic in the United States and around the world. It’s critically important research. Equally important is understanding how we can stimulate our own bodies’ melatonin production, to protect health and improve sleep.

Sweet Dreams,

Michael J. Breus, PhD
The Sleep Doctor®

The Sleep Doctor’s Diet Plan:  Lose Weight Through Better Sleep

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