Tips for Relieving Shoulder Pain
Article featured on Sequoia Institute for Surgical Services
Tired of dealing with chronic shoulder pain? You’re not alone. An estimated 70% of people will deal with shoulder pain at some point.
Accidents, sports injuries, overuse, and underlying conditions (like arthritis) can all contribute to shoulder pain. Either way, it tends to interfere with everything from sleep to workouts to everyday tasks.
You don’t have to push through it, though. With the right approach, you can reduce pain, restore your shoulder function, and get back to doing what you enjoy.
1. Start by understanding what’s causing your pain
Fun fact: four different joints (sternoclavicular, acromioclavicular, scapulothoracic, and glenohumeral joints) make up your shoulder. This makes it one of your most complex joints. It also makes it more vulnerable to wear, strain, and injury.
Some of the most common causes of chronic shoulder pain include:
- Rotator cuff tendinitis or tears
- Shoulder impingement
- Frozen shoulder (adhesive capsulitis)
- Arthritis
- Bursitis
Pain that lasts more than a few weeks, worsens over time, or limits your range of motion usually points to an underlying issue that needs more than just rest.
2. Modify your movements to avoid aggravation
You don’t have to stop moving altogether. That said, you do need to be strategic about how you move.
A few simple, real-life adjustments can go a long way:
- Keep your elbows close to your body when lifting or carrying
- Switch to a backpack instead of a one-shoulder bag
- Take breaks from repetitive tasks (especially computer or phone use)
- Be mindful of posture since slouching can worsen shoulder compression
In other words, avoid repeated overhead motions, heavy lifting, or anything that triggers that “pinch” feeling.
3. Try stretches and shoulder exercises
When your shoulder hurts, it’s tempting to keep it still, but too much rest can actually make things worse. This is especially true in the case of arthritis.
Depending on the cause of your shoulder pain, our team may recommend stretches and exercises to strengthen your shoulder, including:
- Range-of-motion exercises
- Rotator cuff strengthening
- Scapular stabilization
Pro tip: if you’re working with a physical therapist, they can make sure you’re doing the right exercises with proper form.
4. Reduce inflammation
When your shoulder is inflamed, it’s not just “sore”; it’s irritated at a tissue level. Inflammation causes swelling in a tight joint space, which puts pressure on your nerves and surrounding shoulder tissues. That’s why even small movements can feel sharp, pinchy, or achy. The more that swelling lingers, the more it limits your range of motion and slows healing.
Reducing that inflammation is one of the fastest ways to start feeling real relief, and you can take practical steps right away.
Depending on your condition, we may recommend:
Ice therapy
Ice therapy is best for flare-ups after activity. Apply for 15–20 minutes after you’re active to calm down swelling and numb pain.
Heat therapy
Heat is better for shoulder stiffness. Use a warm heating pad before movement to loosen tight muscles and improve blood flow.
Anti-inflammatory medications
These can help reduce swelling internally and make movement more tolerable. However, you shouldn’t take over-the-counter anti-inflammatory medications for more than 1-2 weeks for shoulder pain.
If your pain lingers longer than that, you might consider a joint injection.
Corticosteroid injections
In some cases, we may recommend corticosteroid injections to reduce inflammation directly. These can provide temporary relief, especially if pain is preventing you from fully participating in physical therapy.
5. Use good posture when you sleep
Shoulder pain has a way of showing up at night. Sleeping on the affected side or in awkward positions can increase pressure on your joints.
Try:
- Sleeping on your back or the opposite side
- Using a pillow to support your arm and keep it in a neutral position
Avoid any positions that put your shoulder under prolonged compression or cause pain.
6. Know when to consider advanced treatment options
If your pain persists despite conservative care, it may be time to explore additional options.
