Rest the shoulder and avoid movements that worsen pain
Apply ice for 15 to 20 minutes several times a day for the first 48 hours
Use heat for 15 to 20 minutes after the first 48 hours if it helps relax muscles
Maintain good posture with shoulders relaxed and head aligned
Gently stretch the neck, upper back, and shoulder muscles
Perform slow shoulder rolls and scapular squeezes
Avoid heavy lifting, overhead reaching, and repetitive strain
Take over-the-counter pain relievers if safe for you and approved by a clinician
Use a supportive pillow and sleep in a position that reduces pressure
Try gentle massage to surrounding muscles
See a doctor or physical therapist if pain is severe, persistent, or worsening
Seek urgent care if there is arm weakness, numbness, loss of coordination, or chest pain