Rest the shoulder and avoid activities that worsen pain
Apply ice for 15–20 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
Gently stretch the shoulder within a pain-free range
Maintain good posture
Avoid heavy lifting and repetitive overhead movements
Sleep on your back or on the opposite side with support
Use a pillow to support the arm and shoulder
Try light range-of-motion exercises
Strengthen the shoulder gradually once pain improves
Stop any movement that causes sharp pain
See a doctor if pain is severe, lasts more than a few days, or follows an injury
Get urgent medical help if there is chest pain, shortness of breath, numbness, or weakness