Rest the shoulder and avoid movements that trigger pain
Maintain gentle, pain-free range-of-motion exercises
Apply ice for 15–20 minutes at a time during 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
Improve posture while sitting, standing, and sleeping
Sleep on your back or on the opposite side with support
Use a pillow to support the arm and shoulder
Avoid heavy lifting, overhead reaching, and repetitive motions
Try gentle neck and shoulder stretches
Perform nerve glides only if advised by a healthcare professional
Consider physical therapy for targeted treatment
See a doctor if pain is severe, worsening, or lasts more than a few days
Seek urgent care if there is weakness, numbness, loss of function, or chest pain