How to ease shoulder pain yourself
You usually need to do these things for 2 weeks before shoulder pain starts to ease.
It can take 4 to 6 weeks to recover fully from mild shoulder pain.
- stay active and gently move your shoulder
- try exercises for shoulder pain – do them for 6 to 8 weeks to stop pain returning
- stand up straight with your shoulders gently back
- sit with a cushion behind your lower back
- rest your arm on a cushion in your lap
- use pain relief so you can keep moving – try painkillers like paracetamol and ibuprofen, and heat or cold packs
- do not completely stop using your shoulder – this can stop it getting better
- do not do things that seem to make it worse
- do not make up your own strenuous exercises or use heavy gym equipment
- do not slouch when sitting – do not roll your shoulders or bring your neck forward
Putting heat or cold packs on your shoulder
Try either a:
- pack of frozen peas in a tea towel for 5 minutes, 3 times a day
- hot water bottle in a tea towel for 20 minutes, 2 to 3 times a day
A pharmacist can help with shoulder pain
A pharmacist can suggest:
- the best painkiller – this might be tablets, or a cream or gel you rub on the skin
- other ideas for pain relief and things you can buy to help, like heat and cold packs
- seeing a GP if you need to
When to get medical help
See a GP if:
- the pain does not improve after 2 weeks
- it's very difficult to move your arm or shoulder
- the pain started after an injury or accident, like a fall
When to get medical help
Get advice from 111 now if:
- the pain is sudden or very bad
- you cannot move your arm
- your arm or shoulder has changed shape or is badly swollen
- you have pins and needles that do not go away
- there's no feeling in your arm or shoulder
- your arm or shoulder is hot or cold to touch
These can be signs of something serious, like a broken or dislocated bone, or a torn (ruptured) ligament or tendon.
111 will tell you what to do. They can tell you the right place to get help if you need to see someone.
Other ways to get help
Go to an urgent treatment centre
Urgent treatment centres are places you can go if you need to see someone now.
They're also called walk-in centres or minor injuries units.
You may be seen quicker than you would at A&E.
Treatment from a GP
A GP will examine you to work out what's causing your shoulder pain.
They might send you for tests (such as an X-ray) to check the cause.
They'll suggest a treatment based on the cause, for example:
- stronger medication or injections to ease pain and swelling
- physiotherapy or exercises to do at home
- things to avoid to stop the pain getting worse or returning
- seeing a specialist for tests or treatment
Physiotherapy for shoulder pain
The number of physiotherapy sessions a GP might prescribe depends on the cause of your shoulder pain.
If you're still in pain after your sessions end, go back to the GP.
They might prescribe more physiotherapy or suggest another treatment.
Physiotherapy from the NHS might not be available everywhere. Waiting times can also be long.
You can also pay to get physiotherapy privately.
Causes of shoulder pain
Shoulder pain that does not improve after 2 weeks might be caused by something that needs treatment.
Do not self-diagnose – see a GP if you're worried.
|Shoulder symptoms||Possible causes|
|Pain and stiffness that does not go away over months or years||frozen shoulder, arthritis (osteoarthritis or rheumatoid arthritis)|
|Pain that's often worse while using your arm or shoulder||tendonitis, bursitis, impingement|
|Tingling, numb, weak, feels like it's clicking or locking||shoulder instability, sometimes because of hypermobility|
|Sudden very bad pain, cannot move your arm (or it's difficult), sometimes changes shape||dislocated shoulder, broken bone (such as the upper arm or collarbone), torn or ruptured tendon|
|Pain on top of the shoulder (where the collarbone and shoulder joint meet)||problems in the acromioclavicular joint, like dislocation or stretched or torn ligaments|