Rest the shoulder and avoid movements that trigger pain
Apply 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
Maintain good posture while sitting, standing, and using devices
Gently stretch the neck, shoulders, and upper back
Perform light shoulder blade squeezes if they do not increase pain
Take over-the-counter pain relievers if safe for you
Avoid heavy lifting and repetitive overhead activity
Sleep with the arm supported by a pillow
Massage tight muscles around the shoulder blade
Strengthen the upper back and rotator cuff once pain improves
Check workstation ergonomics and adjust chair, screen, and keyboard height
Seek medical care if pain is severe, persistent, worsening, or caused by injury
Seek urgent care if there is chest pain, shortness of breath, numbness, weakness, or fever