Rest the affected arm and avoid painful movements
Apply ice for 15 to 20 minutes 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 shoulder and elbow within a pain-free range
Perform light range-of-motion exercises
Maintain good posture, especially when sitting or using devices
Adjust workstation height and arm support
Avoid lifting heavy objects or repetitive overhead activity
Use proper technique during sports or exercise
Wear a brace or elbow strap if recommended
Massage tight muscles around the shoulder and upper arm
Sleep with the arm supported by a pillow
Strengthen shoulder, back, and forearm muscles gradually
Stop activities that worsen the pain
Seek medical care if pain is severe, persistent, swollen, numb, or after an injury