Adults only (18+)

How to Relieve Shoulder and Elbow Pain

Shoulder and elbow pain are common complaints that can affect anyone, regardless of age or lifestyle. These two areas of the body are closely linked by muscles, tendons and nerves, which means that strain in one joint can often influence the other. Whether the discomfort is caused by injury, overuse, arthritis or repetitive activity, shoulder and elbow pain can be frustrating, especially when it limits daily tasks or quality of sleep.

Understanding what is causing the pain and taking steps to treat it early can make a significant difference to your comfort and mobility. Relief often comes through a combination of rest, gentle movement, supportive therapies and lifestyle adjustments.

Common Causes of Shoulder and Elbow Pain

Pain in the shoulder or elbow can arise from a variety of issues. In the shoulder, common problems include rotator cuff injuries, frozen shoulder, bursitis, or inflammation of the tendons from repetitive use. In the elbow, conditions like tennis elbow, golfer’s elbow or bursitis are frequently seen. These usually involve inflammation or small tears in the tendons that connect the muscles to the bone.

Both joints are used regularly in lifting, reaching, and fine motor skills such as typing or writing. Poor posture, heavy lifting, sudden movements or spending long periods in awkward positions can all contribute to irritation and strain. In some cases, nerve pain from the neck or upper back can radiate into the shoulder and elbow, making the pain feel more widespread.

Recognising the Symptoms

Shoulder pain may feel like an ache that worsens with movement or a sharp sensation when raising the arm or reaching overhead. Some people experience stiffness or a feeling that the joint is locking or catching. Elbow pain may begin as tenderness on the outside or inside of the joint and progress to a dull ache that worsens with gripping or lifting objects.

In both joints, swelling, reduced range of motion or pain that gets worse at night may be signs that rest or further assessment is needed. If either joint becomes red, hot or very swollen, or if you are unable to move it, you should contact your GP for further advice.

Rest and Gentle Activity

In the early stages of pain, resting the affected area can prevent further strain and allow inflamed tissues to recover. This does not mean complete immobility, but rather reducing the intensity and frequency of activities that aggravate the joint. You may find that simple adjustments, such as avoiding overhead lifting or using your non-dominant hand for a few tasks, can ease discomfort.

Once the pain begins to settle, gentle exercises to stretch and strengthen the surrounding muscles can support long-term recovery. Movements such as shoulder rolls, elbow bends and forearm stretches help maintain flexibility without overloading the joint. A physiotherapist can provide a tailored programme to help you move safely and confidently as you heal.

Using Cold or Heat Therapy

Applying an ice pack to a sore joint can help reduce inflammation and numb pain, particularly after activity. This is often most useful in the first few days after pain begins. Wrap the ice in a cloth and apply it for up to twenty minutes at a time. As the joint starts to recover, using heat therapy such as a warm compress or a warm bath can help relax tight muscles and improve circulation.

Some people find alternating between heat and cold offers the most relief, depending on how the pain presents throughout the day.

Supporting Your Posture and Movement

Poor posture, especially when sitting or using screens, can increase strain on the shoulder and elbow. Sitting with your back supported, shoulders relaxed and arms resting comfortably can prevent the muscles from becoming overly tense. If you work at a desk, adjusting the height of your chair, using an ergonomic mouse or placing a cushion behind your lower back can help improve alignment.

Sleeping position can also affect pain. Try sleeping on your back or on your unaffected side with a pillow supporting the painful arm to reduce pressure on the joint.

Over-the-Counter Relief and Professional Support

Paracetamol or ibuprofen can help manage pain and reduce inflammation in the short term. These should be taken as directed, and you should speak to your pharmacist or GP if you need stronger options or if over-the-counter medicines are not providing enough relief.

Physiotherapy, osteopathy or massage therapy may be helpful if the pain is related to muscle tension, overuse or poor movement patterns. In some cases, your GP may refer you for a steroid injection or imaging such as an X-ray or ultrasound to investigate further.

Preventing Future Flare-Ups

Once the pain has settled, taking steps to avoid further irritation is important. Regular stretching, maintaining good posture, staying active and gradually increasing strength in the upper body can all help keep the joints resilient. If your job or hobbies involve repetitive movement, take regular breaks, use proper technique and adjust your environment to support joint health.

Wearing a supportive brace or strap may help during activities that are known to aggravate the joint. These supports reduce strain on the tendons and provide stability during movement.

When to Seek Medical Advice

If your shoulder or elbow pain lasts more than two weeks without improvement, or if the pain gets worse rather than better, speak to your GP. You should also seek medical advice if you notice swelling that does not go down, numbness, weakness, or if the pain is affecting your ability to sleep or carry out daily activities.

Early treatment and support can help prevent more complex or long-term problems from developing, and you may benefit from additional tests or referrals for specialist care.

Final Thought

Shoulder and elbow pain can be disruptive, but with early rest, mindful movement and the right support, most people make a full recovery. Paying attention to how your body feels, adjusting your posture and gradually rebuilding strength can go a long way in preventing pain from returning. If you are concerned or the pain is not improving, professional advice can offer reassurance and tailored treatment to help you move forward with confidence and comfort.