Experiences with
Shoulder painHow to ease shoulder pain yourself
You usually need to do these things for 2 weeks before shoulder pain starts to ease.
It can take 6 months or longer to recover from shoulder pain.
stay active and gently move your shoulder
try shoulder exercises for 6 to 8 weeks to stop pain returning
stand up straight with your shoulders down and 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
Try either a:
- pack of frozen peas wrapped in a tea towel for up to 20 minutes, 3 times a day
- hot water bottle wrapped in a tea towel for up to 20 minutes, 2 to 3 times a day
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
A pharmacist may suggest:
- the best painkiller – this might be tablets, or a cream or gel you rub on your 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
- shoulder pain is getting worse or does not improve after 2 weeks
- it's very difficult to move your arm or shoulder
- you have sudden or very bad shoulder pain
- 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
- the pain started after an injury or accident, like a fall
- you develop severe pain in both shoulders
- you feel feverish or unwell
These can be signs of something serious, like a broken or dislocated bone, or a torn (ruptured) ligament or tendon.
You can call 111 or get help from 111 online .
Treatments for shoulder pain
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 medicine 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 you may have 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 is available through the NHS, but waiting times can be long. You can also pay to get physiotherapy privately.
Self-refer for treatment
If you have shoulder pain, you might be able to refer yourself directly to services for help with your condition without seeing a GP.
To find out if there are any services in your area:
- ask the reception staff at your GP surgery
- check your GP surgery's website
- contact your integrated care board (ICB) – find your local ICB
- search online for NHS treatment for shoulder pain near you
Causes of shoulder pain
Shoulder pain that does not improve after 2 weeks might be caused by something that needs treatment.
But do not self-diagnose. See a GP if you're worried.
Self-careMedical treatmentsCausesIf you have shoulder pain, it can help to do gentle shoulder exercises and take painkillers if needed. Do not completely stop using your shoulder.
Treatments for shoulder pain include physiotherapy and medicines or injections to reduce pain and swelling.
Common causes of shoulder pain include frozen shoulder, arthritis, an injury and swollen tendons in your shoulder (tendonitis).
Related links
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