Rest the shoulder
Avoid overhead lifting
Apply ice for 15–20 minutes at a time
Use heat after the first 48 hours if it helps
Take over-the-counter pain relievers if safe for you
Do gentle shoulder stretches
Maintain good posture
Sleep on the unaffected side or with support under the arm
Strengthen shoulder and upper back muscles gradually
Stop activities that worsen the pain
See a doctor if pain is severe, persistent, or after an injury
Seek urgent care if there is deformity, numbness, weakness, swelling, fever, or chest pain