Rest the shoulder and avoid painful activities
Apply ice for 15 to 20 minutes several times a day
Use heat after the first 48 hours if it feels better
Take over-the-counter pain relievers if safe for you
Gently stretch the shoulder within a pain-free range
Do light shoulder mobility exercises
Improve posture and avoid slouching
Sleep on your back or on the opposite side with support
Use a pillow to support the arm
Avoid heavy lifting and overhead movements
Strengthen the shoulder and upper back gradually
Check for poor workstation ergonomics
See a doctor if pain is severe, persistent, or worsening
Seek urgent care if there is deformity, swelling, weakness, numbness, fever, or injury after a fall