Shoulder pain often comes from muscle strains, tendinitis, or falls, and it can also start when you sleep in an awkward position. Some cases clear up in a few days, but others linger for weeks. Here are some steps to help you manage mild pain at home:
Take Over-the-counter Medications
Over-the-counter medications ease mild to moderate shoulder pain, and some also reduce swelling. Before you start, read the label each time you take a medication. Typical options include:
- Ibuprofen: Reduces pain and swelling
- Naproxen: Lasts longer per dose
- Acetaminophen: Eases pain but does not reduce swelling
- Topical creams or gels: Apply directly to the sore area
If you have stomach ulcers, kidney disease, or heart problems, talk with a doctor first. Ibuprofen and naproxen may irritate the stomach. Take these pills with food, and never go over the daily limit on the label.
Use Ice and Heat Therapy
Ice and heat both treat shoulder pain, but they serve different purposes. Ice reduces swelling and numbs sharp pain. Use ice during the first 48 hours after an injury, when swelling tends to peak.
Before you apply ice, wrap the pack or a bag of frozen peas in a thin towel. Hold it on your shoulder for 15 to 20 minutes, and then remove it for at least an hour. Never place ice directly on bare skin.
Heat may work well for stiffness and ongoing muscle tension. After the swelling goes down, switch to a heating pad or a warm towel. Keep the heat on a low setting, and limit each session to 20 minutes. A warm shower offers another simple option.
Avoid Using the Painful Side
When your shoulder hurts, give it a short break from heavy tasks. Rest lowers strain on irritated muscles and tendons. Carry bags with your other arm, and skip overhead reaching for a few days.
Sleep position matters too, so try resting on your back or on your pain-free side. If you sleep on your back, place a pillow under the sore arm for support. Long periods of total rest may cause stiffness, though. Light daily activity keeps the joint moving.
Perform Stretches
Gentle stretches may help maintain your shoulder’s range of motion. Start slowly, and stop any stretch that causes sharp pain. If a movement increases your pain, skip it for now. A mild pulling feeling is normal, but burning or stabbing pain is not. Once the first few days of rest pass, try these movements once or twice a day:
- Pendulum swing: Lean forward, let your sore arm hang, and move it in small circles.
- Cross-body stretch: Pull your sore arm across your chest with your other hand. Hold for 20 seconds.
- Doorway stretch: Place your forearm on a door frame and step forward gently.
Find Treatment for Shoulder Pain
Some shoulder pain needs a medical exam, as it may return after rest or worsen over time. Visit an orthopedic clinic if your pain lasts longer than a week or limits daily tasks. If shoulder pain comes with chest pain or shortness of breath, call 911 right away. An orthopedic clinic provider can order X-rays and suggest next steps.
