Rest the arm and avoid activities that worsen the pain
Apply ice for 15–20 minutes at a time several times a day
Use heat after the first 48 hours if stiffness is present
Take over-the-counter pain relievers if safe for you
Gently stretch the arm and shoulder
Keep the arm elevated when possible
Use a supportive brace or sling if recommended
Massage the sore area lightly
Improve posture and avoid repetitive strain
Stay hydrated
Seek medical care if the pain is severe, sudden, persistent, or caused by injury
Seek urgent care if there is chest pain, shortness of breath, numbness, weakness, swelling, or deformity