Rest the shoulder and avoid activities that worsen the pain
Apply ice for 15 to 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 shoulder within a pain-free range
Perform light range-of-motion exercises
Maintain good posture
Avoid heavy lifting and overhead movements
Sleep on your back or on the opposite side with support
Use a pillow to support the arm
Try gentle shoulder rolls and pendulum exercises
Massage tight muscles around the shoulder and neck
Strengthen the shoulder gradually once pain improves
See a doctor if pain is severe, persistent, or after an injury