Adults only (18+)

How to Relieve Shoulder Pain

Shoulder pain is a common complaint that can affect your ability to move freely, sleep comfortably or carry out everyday tasks such as dressing or lifting objects. The shoulder is a complex and highly mobile joint, made up of bones, muscles, tendons and ligaments that all work together to give you a wide range of motion. When any part of this structure becomes strained, irritated or inflamed, it can result in pain that may be felt in the front, back or side of the shoulder, and sometimes radiates down the arm.

Understanding the possible causes of shoulder pain and knowing how to relieve it can help you return to your normal activities with greater comfort and confidence. In many cases, self-care strategies such as rest, gentle movement, and posture awareness are enough to bring relief. For persistent or severe cases, medical support can offer further guidance and treatment.

Common Causes of Shoulder Pain

Shoulder pain can be caused by several different conditions or activities. The most common issues include rotator cuff problems, where the muscles and tendons around the shoulder joint become inflamed or torn. This can happen gradually due to wear and tear or suddenly from lifting or falling. Frozen shoulder, also known as adhesive capsulitis, involves stiffness and reduced range of movement that can develop over time, often after an injury or period of immobility.

Other causes may include shoulder impingement, bursitis, tendonitis or arthritis. Pain can also arise from poor posture, especially in people who spend long periods sitting at a desk or looking down at a device. Sometimes the pain may be referred from another area such as the neck or upper back.

Recognising the Symptoms

The pain may present as a dull ache, sharp twinge or persistent stiffness, depending on the underlying cause. It might worsen with certain movements, such as raising the arm overhead, reaching behind the back or lifting heavy items. Some people also experience weakness, clicking sounds, or a sense of instability in the joint.

The discomfort may interfere with sleep, particularly if you lie on the affected side, and can affect your ability to perform normal daily activities. If the pain is accompanied by swelling, bruising, numbness or loss of movement, medical advice should be sought.

Managing Pain with Rest and Gentle Activity

In the early stages, giving the shoulder time to rest can help reduce inflammation and prevent further irritation. Avoiding repetitive lifting or overhead activities for a few days may be beneficial. However, complete immobility is not advised, as it can lead to stiffness and slower recovery.

As the pain begins to ease, introducing gentle movements to maintain flexibility and circulation is important. This may include arm circles, shoulder rolls or pendulum exercises. These should be done slowly and within a pain-free range. A physiotherapist can help design a tailored exercise programme to rebuild strength and movement.

Applying Ice or Heat

Cold therapy can be effective in reducing swelling and numbing sharp pain, particularly during the first forty-eight hours of a flare-up. Wrap an ice pack or bag of frozen peas in a cloth and apply it to the shoulder for fifteen to twenty minutes at a time. Once the inflammation settles, heat can help relax tight muscles and promote healing. A warm compress or hot water bottle used safely on the area can provide soothing relief.

Improving Posture and Ergonomics

Poor posture, especially while sitting or working at a desk, can lead to muscle imbalance and shoulder strain. Keeping your back straight, shoulders relaxed and screens at eye level can help maintain proper alignment. If you work at a computer for long periods, take regular breaks to stretch and reset your posture. Using ergonomic chairs or supportive cushions can also reduce strain on your upper body.

Sleeping with a pillow under your arm or lying on your back with a pillow supporting your elbow can ease night-time discomfort and prevent pressure on the shoulder joint.

Over-the-Counter Relief and Medical Options

Painkillers such as paracetamol or anti-inflammatory medicines like ibuprofen can help relieve shoulder pain and reduce swelling. These can be taken as directed by your pharmacist or GP. If the pain does not improve after a week or two of self-care, or if it significantly restricts your movement, professional treatment may be needed.

Your GP may refer you to a physiotherapist or recommend corticosteroid injections to reduce inflammation in more persistent cases. In rare instances, imaging such as an X-ray or MRI may be used to assess the joint more closely and guide treatment decisions.

When to Seek Help

Shoulder pain that lasts more than a few weeks, keeps you awake at night, or is accompanied by fever, visible swelling, or weakness in the arm should be assessed by a medical professional. You should also speak to your GP if the pain started suddenly after an injury or fall, or if it affects both shoulders at the same time.

Early diagnosis and support can help prevent long-term stiffness or weakness and improve your chances of full recovery.

Final Thought

Shoulder pain can have a significant impact on your daily life, but in many cases, it responds well to self-care and thoughtful management. Rest, gentle movement, posture awareness and simple pain relief are often enough to ease discomfort and support healing. If symptoms persist or become more severe, professional advice will help you find the most effective path to recovery. With the right approach, most people regain full comfort and mobility in their shoulder without long-term issues.