Rest the shoulder and avoid movements that worsen pain
Use ice for 15 to 20 minutes several times a day for the first 48 hours
Use heat after the first 48 hours to relax tight muscles
Take over-the-counter pain relievers if safe for you
Maintain good posture and avoid slouching
Sleep on your back or opposite side with support under the arm
Gently stretch the neck, shoulder, and upper back if it does not increase pain
Avoid heavy lifting, overhead activity, and repetitive shoulder motions
Try gentle range-of-motion exercises to prevent stiffness
Use a supportive pillow or ergonomic setup at work
See a doctor if pain is severe, lasts more than a few days, or keeps returning
Seek urgent care if you have arm weakness, numbness, loss of function, or chest pain
Follow physical therapy or medical treatment if prescribed