5 Ways to Alleviate Shoulder Pain at Home While Waiting for Treatment

Shoulder pain can be a real hassle, making everyday tasks like reaching for a coffee mug or getting dressed feel like a challenge.

In Australia, about 19 in every 1,000 adults deal with shoulder pain, and the numbers have been climbing over the past two decades, especially in people under 70.

Whether it’s from an old injury, arthritis, a rotator cuff problem, or frozen shoulder, the discomfort can be frustrating—especially when you’re waiting to see a doctor or physiotherapist.

The good news? There are simple things you can do at home to ease the pain and keep your shoulder moving.

From heat and cold therapy to gentle stretches, small adjustments can make a big difference. Over-the-counter pain relief and posture tweaks can also help reduce strain while you heal.

Of course, some pain signals something more serious. If you ever feel discomfort spreading down your left arm or experience chest pressure and shortness of breath, don’t wait—call 000 right away. Otherwise, these five practical tips can help you manage shoulder pain while you wait for treatment.

1. Apply Cold or Heat Therapy

Applying cold or heat therapy can help ease shoulder pain, but knowing when to use each one is important. Using the wrong method at the wrong time can actually make things worse.

Cold Therapy (Ice)

Cold is best for fresh injuries, swelling, or inflammation. If you’ve recently hurt your shoulder or it’s swollen, icing can help reduce pain and stop things from getting worse.

Cold therapy constricts blood vessels, which slows inflammation and numbs the area.

Best time to use: Within the first 24–72 hours of an injury or when there’s noticeable swelling.
How to apply: Wrap an ice pack, frozen peas, or a gel pack in a thin towel and place it on the affected area for 10–15 minutes at a time.
How often: Every 2–3 hours, making sure to give your skin a break in between.
What to avoid: Never apply ice directly to the skin—it can cause frostbite or tissue damage.

Cold therapy works well for conditions like rotator cuff injuries, bursitis, and shoulder sprains. It helps control swelling and reduces pain without needing medication. If your shoulder pain is due to a sudden injury, this should be your first step before moving on to other treatments.

Heat Therapy (Warmth)

Heat works best for chronic pain, muscle tightness, or stiffness. If your shoulder feels stiff when you wake up or after a long day at work, applying heat can increase blood flow and relax muscles.

Best time to use: After the initial injury phase has passed (typically after 2–3 days, once swelling is gone). It’s also great for long-term conditions like arthritis or muscle tension.
How to apply: Use a microwaveable wheat bag, heating pad, or warm towel. Wrap it in a cloth and place it on your shoulder for up to 20 minutes.
How often: As needed, but avoid using heat for too long, as excessive warmth can cause irritation or worsen inflammation.
What to avoid: Don’t apply heat to a fresh injury or a swollen area—it can increase inflammation and make the pain worse.

Many people alternate between cold and heat therapy once the swelling has settled. This is called contrast therapy, where ice is used to reduce pain after activity, and heat is used to loosen up stiff muscles in the morning or before movement.

Key Safety Tips:

Check the temperature before applying heat or ice—burns and frostbite are real risks.
Give your skin breaks between sessions to prevent irritation.
Don’t fall asleep with a heat or ice pack on—it can damage the skin.
Use Australian products like reusable gel ice packs or locally made wheat bags, which are widely available in pharmacies.

Heat and cold therapy are simple but effective ways to manage shoulder pain at home while waiting for professional treatment. Using the right one at the right time can help keep pain levels down and improve mobility.

2. Perform Gentle Shoulder Exercises and Stretches

Keeping your shoulder moving within a comfortable range can help prevent stiffness and improve function. The key is gentle movement—nothing that causes sharp pain or feels like it’s making things worse.

Stiffness builds up quickly when you avoid moving your shoulder, so doing light exercises can help maintain flexibility while you heal.

Before stretching, it’s a good idea to warm up the shoulder first. A warm shower, a heat pack, or even a few minutes of light arm movements can make a big difference.

Once you’re ready, here are some simple exercises that physiotherapists often recommend.

Pendulum Swings

This exercise is great for loosening up the joint without putting much strain on it.

Stand beside a table or chair and rest your good arm on it for support.
Let your sore arm hang down and gently swing it in small circles.
Keep the movement relaxed—use momentum, not muscles.
Do this for 1–2 minutes in one direction, then switch directions.

This movement is gravity-assisted, meaning your shoulder joint stays relaxed while still moving. It’s often one of the first exercises recommended for frozen shoulder or mild rotator cuff injuries.

Wall Walk (Finger Ladder)

This helps with lifting the arm gradually without forcing movement.

Stand facing a wall, about an arm’s length away.
Place your fingertips on the wall at waist level.
Slowly “walk” your fingers up the wall, climbing as high as is comfortable.
Hold for a few seconds, then walk your fingers back down.
Repeat about 10 times.

Over time, you may notice your fingers reaching higher. This is a good sign that your shoulder is regaining mobility.

Towel Stretch for Internal Rotation

This stretch helps with reaching behind your back, which can be difficult after a shoulder injury.

Hold one end of a towel or resistance band behind your back with the affected arm.
With your good arm, reach over your shoulder and grab the other end.
Gently pull upward, which helps your lower arm move up along your back.
Hold for about 10 seconds, then relax.

If you struggle with putting on a jacket or fastening a bra, this stretch can help. It improves the rotation of your shoulder, which is often restricted after injuries.

Additional Tips for Safe Stretching

Move within a pain-free range. A stretch might feel tight, but it shouldn’t be painful.
Start small and increase over time. Your range of motion won’t improve overnight, but consistency matters.
Follow medical advice if you’ve had a serious injury. Certain conditions, like dislocations or post-surgery recovery, require modified movements.

If a stretch feels sharp or significantly worsens your pain, stop immediately. Recovery takes time, but staying consistent with gentle movement can help your shoulder heal more comfortably.

3. Take Over-the-Counter Pain Relief

When shoulder pain lingers, over-the-counter pain relief can help take the edge off while you wait for treatment.

There are a few different options available in Australia, but it’s important to use them correctly to avoid side effects or complications.

Paracetamol (Panadol, Panamax)

Paracetamol is a go-to for many Australians dealing with mild to moderate pain. It doesn’t reduce inflammation, but it’s effective for general pain relief and is usually easy on the stomach.

Dosage: Typically 500–1000 mg (1–2 tablets) every 4–6 hours, with a daily maximum listed on the packaging.
Best for: Shoulder pain that isn’t caused by swelling or inflammation.
Safety tip: Stick to the recommended dose—taking too much can harm the liver. If you already take other medications, check with a pharmacist to avoid interactions.

NSAIDs (Non-Steroidal Anti-Inflammatory Drugs)

For pain linked to inflammation, swelling, or injury, NSAIDs can be more effective than paracetamol. These include ibuprofen (Nurofen, Advil) and diclofenac (Voltaren) in both pill and gel form.

How they work: NSAIDs reduce inflammation and swelling while relieving pain.
Dosage: Ibuprofen 200–400 mg every 6–8 hours (always take it with food to avoid stomach irritation).
Topical options: Gels like Voltaren Emulgel can be applied directly to the shoulder for pain relief without the same risks as oral NSAIDs.

While NSAIDs can be effective, they aren’t suitable for everyone. If you have stomach ulcers, kidney issues, high blood pressure, or asthma, speak to a doctor before taking them. Long-term use can cause stomach irritation, so it’s best to use them for short periods when needed.

Natural Anti-Inflammatories

Some people prefer natural options to manage inflammation. While they may not work as quickly as medications, they can be helpful for ongoing pain management.

Turmeric (Curcumin): Known for its anti-inflammatory properties, curcumin supplements can help with joint pain. Many Australian brands include black pepper to improve absorption.
Omega-3 (Fish Oil): Found in oily fish and supplements, omega-3s help reduce inflammation over time.
Magnesium: Often used for muscle relaxation, magnesium supplements or epsom salt baths can help ease muscle tension.

Things to Keep in Mind

Always follow the dosage instructions on the label.
If you take other medications, ask a pharmacist about interactions.
Pain relief should be temporary—if you rely on it for weeks without improvement, it’s time to see a doctor.

For short-term relief, OTC medications can be useful, but they’re not a long-term fix. If shoulder pain persists or worsens, getting proper medical advice is the best course of action.

4. Improve Posture and Use Supportive Gear

Your posture affects your shoulder more than you might think. Slouching, hunching over a desk, or constantly looking down at a phone puts strain on the shoulder muscles and joints, making pain worse.

Poor posture often leads to muscle imbalances—chest and front shoulder muscles tighten, while the upper back muscles weaken, throwing off the natural alignment of your shoulders.

This extra stress on the joints can cause long-term discomfort, stiffness, and even impingement.

Posture Fixes to Reduce Shoulder Strain

Sit with proper back support – Keep your shoulders relaxed, your lower back supported, and avoid slumping forward. A lumbar cushion or rolled-up towel behind your lower back can help.
Adjust your workstation – Your elbows should be at a 90-degree angle and close to your sides when using a keyboard and mouse. The monitor should be at eye level, so you’re not constantly looking down.
Avoid carrying heavy bags on one shoulder – A crossbody bag or backpack distributes weight more evenly and reduces strain on one side.

Supportive Gear for Shoulder Relief

If you’re struggling to maintain good posture, certain ergonomic tools can help ease discomfort.

Shoulder braces and posture correctors – These gently pull your shoulders into proper alignment, acting as a reminder to keep posture in check. They’re helpful for short-term use but shouldn’t be worn all day.
Ergonomic office chairs – Chairs with adjustable armrests and proper back support can take pressure off your shoulders while working.
Supportive pillows – A contoured memory-foam pillow can keep your neck and shoulders in the right position while you sleep, reducing strain overnight.

Small Adjustments for Daily Comfort

Take posture breaks – If you sit for long hours, stand up, roll your shoulders back, and stretch every 30–60 minutes.
Hold your phone at eye level – This prevents “text neck,” which adds pressure to the shoulders and upper spine.
Use both straps on a backpack – This keeps your shoulders level and prevents uneven muscle strain.

Posture changes take time, but small adjustments add up. Many people notice less tension and stiffness within a few days of improving their sitting, standing, and sleeping habits.

Keeping your shoulders in a neutral, supported position can reduce pain and prevent long-term joint stress.

5. Modify Daily Activities to Reduce Shoulder Strain

Making small changes to daily habits can help ease shoulder pain and prevent it from getting worse.

Certain movements, sleeping positions, and repetitive tasks can strain the shoulder without you even realising. Adjusting how you go about everyday activities can reduce tension and make healing easier.

Adjust Sleeping Position

The way you sleep can have a big impact on shoulder pain. Some positions put unnecessary pressure on the joint, making pain worse by morning.

Best sleeping positions: Lying on your back or on the opposite side of the affected shoulder helps keep the joint in a neutral position.
Use a pillow for support: Placing a small pillow under your injured arm or between your body and arm can provide relief. If sleeping on your back, a rolled-up towel under your shoulder blade may help.
What to avoid: Sleeping on the painful shoulder can increase stiffness and irritation.

Limit Heavy Lifting and Repetitive Movements

Straining your shoulder by lifting heavy objects, pushing, or pulling can slow down recovery.

If you need to carry something, use both arms evenly instead of one side doing all the work.
Avoid overhead lifting, as raising your arm too high can put pressure on the shoulder joint.
At work or home, be mindful of repetitive motions that aggravate the shoulder—if possible, take breaks or modify the task.

Take Frequent Breaks and Adjust Work Habits

If your daily routine involves a lot of sitting, reaching, or desk work, these movements can add to shoulder discomfort.

Break up long periods of sitting by standing up and rolling your shoulders back every 30–60 minutes.
If using a computer, adjust your setup so your shoulders stay relaxed. Keep your keyboard and mouse within easy reach to prevent excessive stretching.
If you use a phone often, avoid cradling it between your neck and shoulder. Use a headset or speaker mode instead.

When to Seek Medical Attention

While small changes can help manage discomfort, some signs shouldn’t be ignored.

Severe swelling, numbness, or a loss of movement in the arm could indicate a more serious injury.
If pain persists for more than two weeks despite home treatments, it’s worth seeing a doctor or physiotherapist.
In Australia, physiotherapy is covered under Medicare for certain conditions, and private health insurance may also cover treatment.

Adjusting daily activities may seem minor, but these small shifts reduce unnecessary strain on the shoulder, allowing it to heal more effectively.

Key Takeaway

Shoulder pain can make even simple tasks feel frustrating, but small changes can make a real difference. Cooling or warming the area helps manage discomfort, and gentle exercises keep things from getting too stiff.

If the pain gets in the way of daily life, over-the-counter pain relief can offer a short-term fix, but it’s worth looking at posture and movement habits too.

Sitting properly, adjusting your workspace, and using supportive gear can ease strain without much effort. Even how you sleep and lift everyday items plays a role in how your shoulder feels.

Pain that lingers too long or keeps getting worse isn’t something to push through. If things aren’t improving, it’s best to get checked out by a professional.

Shoulder issues don’t have to drag on when the right treatment plan is in place. Mandurah Spine & Sport has a team that understands how to keep your shoulders moving comfortably—whether it’s hands-on care or expert advice tailored to your situation. Taking action now means less pain in the long run, and that’s always worth it. Learn more here: Mandurah Spine & Sport.

FAQ Section

What is the best way to relieve shoulder pain fast?

Cold therapy helps with swelling from new injuries, heat relaxes stiff muscles, and gentle stretches improve mobility.

Can I treat shoulder pain at home without seeing a doctor?

Yes, mild cases can be managed with rest, ice/heat therapy, posture fixes, and over-the-counter pain relief.

What is the best sleeping position for shoulder pain?

Lying on your back or the opposite side with a pillow supporting your arm reduces strain.

How long does shoulder pain take to heal?

Mild pain can settle within a few days, but ongoing issues like tendonitis or arthritis may take weeks or months to improve.