How to Get Rid Of Shoulder Ache

Most shoulder aches aren’t mysterious. Bad sleep position. Too many hours hunched at a screen. A workout where you pushed overhead too hard, too soon. The shoulder joint is mobile in ways that make it useful and vulnerable at the same time – it’s a ball-and-socket joint with a wide range of motion and not a lot of structural stability, which means it’s easy to strain and takes a while to recover fully.

The approach that works is layered: stop making it worse, treat the immediate pain, keep the joint from stiffening up, and address whatever caused it in the first place. Doing only one of those things is why most shoulder aches drag on for weeks instead of days.

Immediate Relief

For a fresh strain or flare-up, ice is the first tool. Apply for 15-20 minutes at a time, with a cloth barrier between the ice pack and your skin, within the first 48-72 hours. Cold reduces inflammation and numbs the area. After that window, switch to heat – a heating pad or warm compress loosens the joint and improves blood flow to the recovering tissue.

The RICE method (Rest, Ice, Compression, Elevation) gives you a framework for the acute phase. For the shoulder, "compression" means a light wrap or sling if the pain is significant – not a tight bandage. "Elevation" is less relevant for the shoulder than for a limb, but keeping the arm supported and not hanging takes the load off.

Epsom salt soaks are useful for a general shoulder ache without acute injury – dissolve 2 cups (500g) in a warm bath and soak for 15-20 minutes. The magnesium may help with muscle tension; the warmth definitely does.

Skipping overhead activities is important in the first few days. Reaching up, lifting heavy things, throwing – all of these load the shoulder in ways that delay healing. But staying completely still is also wrong. Keep moving gently through the pain-free range. Total rest causes the shoulder to stiffen, which becomes its own problem.

Pain Management

Anti-inflammatory medication like ibuprofen reduces both pain and swelling. Standard dose is 400mg every 6-8 hours with food. Effective for a short course – don’t use it as a long-term mask for an unaddressed underlying problem.

Topical pain relievers (diclofenac gel, lidocaine patches) deliver relief directly to the area without the systemic effects. Useful if you can’t or don’t want to take oral anti-inflammatories. Apply to the shoulder joint area following the product instructions.

Arnica cream is a reasonable addition – it’s well-tolerated, has decent evidence for reducing bruising and localized pain, and there’s no downside to using it alongside other treatments.

Stretches and Mobility

The pendulum stretch is the safest starting point for a stiff or sore shoulder. Lean forward, let your arm hang freely, and use your body weight to make small slow circles. Start with 10 rotations each direction. This decompresses the joint and improves circulation without requiring the muscles to actively contract.

The across-the-chest stretch targets the posterior capsule – the part of the shoulder that tightens up with overuse and contributes to that dull, deep ache. Pull your arm gently across your chest with your opposite hand and hold for 30 seconds. Do this 3 times a day.

Additional shoulder stretches like the doorway stretch and the sleeper stretch address different parts of the joint. The full suite – pendulum, across-the-chest, and a couple of targeted stretches – takes about 10 minutes and makes a significant difference if you’re consistent with it.

Strengthening and Long-Term Recovery

Once acute pain has settled, strengthening the rotator cuff muscles is what actually prevents recurrence. These are the small stabilizing muscles around the joint – the supraspinatus, infraspinatus, teres minor, and subscapularis. Exercises like external rotations with a light resistance band are the standard rehab protocol. Light weight, high reps, slow controlled movement.

Fixing your posture addresses one of the most common causes of chronic shoulder ache. Forward head posture and rounded shoulders load the joint unevenly. Shoulders back, chin tucked, ears over shoulders. It sounds obvious and is genuinely hard to maintain consistently.

Workstation adjustments matter if you spend hours at a desk. Monitor at eye level, keyboard at elbow height, and enough desk space that your arms aren’t reaching forward to type. Most shoulder problems in desk workers come from sustained awkward position, not from any single incident.

Sleep positioning is frequently overlooked. Sleeping on the affected shoulder compresses the joint for hours and undoes a day’s worth of recovery. Sleep on your back or the other side, with a pillow supporting the arm.

Alternative and Complementary Therapies

Massage helps – specifically, soft tissue work on the rotator cuff, trapezius, and upper back. It reduces muscle tension that loads the joint and improves local circulation. If you have access to a sports massage therapist or physiotherapist who does soft tissue work, it’s worth it.

Acupuncture has decent evidence for musculoskeletal pain, including shoulder pain specifically. It’s not going to replace rehabilitation exercises, but for pain management during recovery it’s a reasonable addition.

When to Call a Professional

See a doctor if: the pain came on suddenly after a fall or impact, you can’t lift your arm above 90 degrees, there’s significant weakness alongside the pain, the pain wakes you at night consistently, or it’s been three weeks with no improvement. These patterns suggest a rotator cuff tear, impingement syndrome, bursitis, or a frozen shoulder – all of which need proper diagnosis and, in some cases, imaging before treatment.

Where It Shows Up

How to get rid of shoulder ache with immediate relief – The acute phase: ice, the RICE method, heat, pain medication, and how to move without making it worse.

How to get rid of shoulder ache with stretches and exercise – The pendulum stretch, across-the-chest stretch, and the full mobility and strengthening protocol for recovery.

How to get rid of shoulder ache with lifestyle changes – Posture, sleep position, workstation setup, massage, and acupuncture. The changes that stop it coming back.