How Can You Manage Shoulder Pain? — Treatments, Exercises & Home Care

What can I do at home to treat shoulder pain?

  • Rest the shoulder and avoid aggravating activities
  • Apply ice for 15–20 minutes, several times a day, especially in the first 48 hours
  • Use heat therapy for chronic tightness or stiffness
  • Take over-the-counter pain relievers (as advised)
  • Perform gentle stretching exercises once acute pain settles

What are the best home remedies for shoulder pain?

  • Ice packs or cold compresses
  • Gentle shoulder stretches
  • Heat therapy for muscle relaxation
  • Anti-inflammatory creams or gels
  • Maintaining good posture
  • Using supportive pillows during sleep

What are the best exercises for shoulder pain?

  • Pendulum stretches
  • Shoulder blade squeezes
  • Wall crawls
  • Cross-body arm stretch
  • Gentle rotator cuff strengthening exercises

Note: Always consult a healthcare provider before starting exercises, especially if pain is severe.

What are the worst exercises for shoulder pain?

  • Overhead lifting with weights
  • Heavy bench presses
  • Behind-the-neck presses or pulldowns
  • Aggressive throwing motions
  • Any movement causing sharp pain

What can a physical therapist do for shoulder pain?

  • Provide tailored stretching and strengthening exercises
  • Manual therapy for soft tissue release
  • Teach posture correction and movement modification
  • Apply modalities like ultrasound or electrical stimulation
  • Guide gradual return to activity

What can a chiropractor do for shoulder pain?
Chiropractors may assist with:

  • Joint mobilization and manipulation (where appropriate)
  • Posture advice
  • Soft tissue therapies
    However, chiropractic adjustments should be considered cautiously in shoulder pain cases and after proper diagnosis.

What makes you feel better?

  • Rest and gentle movement
  • Correct posture and ergonomic adjustments
  • Stretching exercises prescribed by a professional
  • Cold or heat therapy

What activities make pain worse?

  • Overhead lifting
  • Heavy carrying or repetitive motions
  • Sleeping on the affected side
  • Poor posture at work or during exercise

What should I do if my shoulder hurts when I lift my arm?

  • Stop the activity causing pain
  • Apply ice or heat depending on the situation
  • Try gentle range-of-motion exercises
  • Seek medical advice if pain persists or worsens

What should I do if my shoulder hurts when I sleep?

  • Avoid sleeping on the affected side
  • Use a pillow to support your arm
  • Try a different mattress or pillow height
  • Consult a doctor if the pain disrupts sleep regularly

What should I do if my shoulder hurts when I throw?

  • Stop throwing until evaluated by a professional
  • Apply ice after activity
  • Perform stretching and strengthening with guidance
  • Check throwing mechanics with a coach or therapist
  • Seek medical advice if pain persists or worsens

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