Rest the shoulder and avoid activities that worsen pain
Apply ice for 15 to 20 minutes at a time during the first 48 hours
Use heat after the first 48 hours to relax tight muscles
Gently stretch the shoulder and upper back
Maintain good posture while sitting and standing
Take over-the-counter pain relievers if safe for you
Massage the shoulder muscles lightly
Sleep on your back or the opposite side with support
Use a pillow to support the arm and shoulder
Do range-of-motion exercises to prevent stiffness
Strengthen the shoulder gradually once pain improves
Avoid heavy lifting and overhead movements
Take breaks from repetitive tasks
Stay hydrated
Seek medical care if pain is severe, persistent, or after an injury