Chronic pain affects 1 in 5 adults in the United States, and shoulder pain is a frequent part of that story. When your shoulder hurts, it can limit your mobility, disturb your sleep, and make everyday tasks feel exhausting.
Shoulder pain often develops slowly over time from arthritis, overuse, or an old injury that never fully healed. It can also appear suddenly after a fall, a sports injury, or lifting something heavy overhead. Whatever the cause, ongoing shoulder pain can affect your mood, increase stress, and contribute to anxiety and depression if it is not addressed.
The good news is that you do not have to simply “live with it.” There are safe steps you can take at home to find shoulder pain relief, along with advanced treatment options available from the specialists at Augusta Pain Center.
Here are 9 strategies to help you manage shoulder pain, along with guidance on when it is time to see a pain management specialist.
1. Over-the-Counter Anti-Inflammatory Medication for Shoulder Pain Relief
For many people, the first step toward shoulder pain relief is over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen or naproxen. These medications can reduce inflammation in the joint and surrounding tissues, which may ease mild to moderate shoulder pain and help you stay more active during your day.
It is important to always follow the dosing instructions on the package and avoid taking NSAIDs on an empty stomach, since they can irritate the stomach lining. However, if over-the-counter NSAIDs don’t provide adequate relief, or if your shoulder pain is significantly limiting your daily activities, it’s time to see a doctor. Pain management specialists, like Dr. Epter, can assess whether prescription-strength medication management, corticosteroid injections, or other targeted treatments might be more effective for your shoulder pain relief.
2. Cold Compress to Calm a Shoulder Pain Flare-Up
Cold therapy can be especially helpful right after an activity that aggravates your shoulder. A cold compress or ice pack reduces blood flow to the area for a short time, which may decrease swelling and numb sharp, achy pain so that your shoulder feels less tender and more manageable.
To use cold safely, place a thin cloth between your skin and the ice pack and apply it to the sore area for about 15 to 20 minutes at a time. You can repeat this several times a day as needed, allowing your skin to warm up between sessions. If the cold makes your pain worse or you have circulation problems, check with your doctor about whether this strategy is right for you before making it part of your routine.
3. Support the Shoulder Joint with Gentle Compression
Compression around the shoulder joint can provide extra support, limit excessive movement, and help reduce swelling. Many patients find that a well-fitting shoulder sleeve or brace makes daily tasks more comfortable, especially during a flare-up or on days when they know they will be more active.
If you use a compression sleeve, it should feel supportive but not tight enough to cause numbness, tingling, or color changes in your arm or hand. Compression does not fix the underlying cause of shoulder pain, but it can be a useful short-term tool while you rest, stretch, or recover from a procedure recommended by a shoulder pain specialist.
4. Heat for Shoulder Pain Relief and Stiff, Achy Muscles
Heat therapy is often most helpful when shoulder pain feels stiff and tight rather than sharp and swollen. A warm shower, heating pad, or warm compress increases blood flow to the muscles and can interrupt pain signals for a period of time. Many patients describe this as a soothing, loosening sensation that makes it easier to move their shoulder.
Some also find shoulder pain relief from soaking in a warm bath with Epsom salts at the end of the day. This can help relax tight muscles, ease stress-related tension, and improve sleep when pain has been keeping you up at night. Always use heat at a warm, comfortable temperature rather than very high heat, and avoid falling asleep on a heating pad to reduce the risk of burns.
5. Talk to Your Shoulder Pain Specialist About Muscle Relaxers
If muscle spasms in the shoulder keep you from sleeping or performing basic tasks, prescription muscle relaxers may be an option. These medications act on your nervous system to calm muscle activity, which can help break a cycle of painful, protective tightening and give your body a chance to rest.
Because muscle relaxers can cause drowsiness, dizziness, and impaired reaction time, they should be used under the guidance of a physician and never combined with alcohol or certain other medications. You should not drive or operate machinery after taking them, and they are usually prescribed for short periods rather than as a long-term solution. At Augusta Pain Center, medication is used thoughtfully as one tool among many, with the goal of improving function while minimizing side effects and long-term risks.
6. Stretching Routine for Shoulder Pain Relief
Gentle, regular stretching is one of the best long-term strategies for shoulder pain relief and for preventing future injuries. Over time, stretching can improve flexibility and restore a healthier range of motion in the shoulder joint and upper back. Many benefit from simple movements such as slow shoulder rolls, light stretches in a doorway that open the chest and front of the shoulders, and pendulum-style movements where the arm hangs and gently swings from the shoulder.
Instead of focusing on a specific number of repetitions, think in terms of time. Spending 5 to 10 minutes a day on gentle shoulder stretching can make a meaningful difference over weeks and months, especially if you are consistent. If you are not sure which stretches are safe for your condition, a provider may recommend targeted exercises or refer you to physical or aquatic therapy so you can learn a customized program.
At Augusta Pain Center, providers often combine interventional procedures with physical and aquatic therapy and home stretching programs. This approach helps patients rebuild strength, improve mobility, and protect their joints over the long term, rather than only chasing short-term pain relief.
7. Improve Your Posture to Relieve Shoulder Pain and Pressure
Poor posture puts extra stress on your shoulders, neck, and upper back. Hours spent hunched over a computer, phone, or steering wheel can pull the shoulder forward, strain the muscles that stabilize the shoulder blade, and eventually lead to chronic discomfort and fatigue.
Small daily changes can make a big difference. Adjust your chair so your feet are flat on the floor, bring your screen to eye level so you are not constantly looking down, and take short breaks to sit or stand tall with your shoulders relaxed and your chest gently open. Some people benefit from ergonomic office equipment or a posture support brace to gently remind them to maintain better alignment throughout the day.
Over time, when you combine posture changes with stretching and strengthening exercises, you can often reduce shoulder pain, especially if your symptoms tend to worsen during desk work or long drives. This combination also supports healthier spine alignment, which can further reduce strain on other parts of your body.
8. Use Massage to Ease Shoulder Pain and Muscle Tension
Massage can relieve muscle tightness, improve circulation, and help your body relax, which is especially valuable when pain has been constant for weeks or months. Professional massage therapy is one option, but you can also use self-massage techniques with your hands, a tennis ball, or a foam roller along the upper back and shoulder blade area.
When exploring self-massage, move slowly and avoid pressing directly on joints, bones, or areas where pain feels sharp, electric, or shooting. The goal is to ease muscle tension and promote relaxation, not to “push through” pain or force the shoulder to move further than it comfortably can. If massage consistently makes symptoms worse or triggers new types of pain, it is a sign to pause and talk with a pain specialist about what might be causing your discomfort.
9. Consider Topical Products for Local Shoulder Pain Relief
Topical pain relief creams, gels, or patches can provide localized shoulder pain relief without affecting the whole body as much as oral medications. Many products contain ingredients such as menthol, capsaicin, or salicylates, which create a cooling or warming sensation and temporarily block or distract from pain signals. For some people, this is a helpful way to make daily tasks and sleep more comfortable.
In recent years, some people have also turned to topical cannabidiol (CBD) products for musculoskeletal pain. While research is still evolving, some patients report that CBD creams or balms help them feel more comfortable and relaxed, especially when used alongside other treatments. If you are interested in CBD products, talk with your provider about potential benefits and risks and choose reputable brands with clear dosing and third-party testing so you know what you are putting on your skin.
As with any product, you should discontinue use and seek medical advice if you notice skin irritation, rash, or worsening pain after applying a topical cream or patch. It is also wise to mention all over-the-counter products you are using, including topical ones, during your visit with a pain specialist.
Shoulder Stretching Tips for Everyday Life
Shoulder stretching is most effective when it becomes a habit rather than a one-time effort. A practical way to start is by planning brief “shoulder breaks” into your schedule. If you work at a desk, try to stand up and move your shoulders at least once every 30 to 60 minutes. Even a short break to roll your shoulders, stretch your chest, and gently pull your shoulder blades together can reset your posture and relieve strain.
You can also build shoulder stretching into everyday routines so that it feels less like one more task on your to-do list. For example, you might perform a brief stretch sequence after your morning shower while your muscles are warm, or spend a few minutes on gentle stretches in the evening as part of your bedtime wind-down. Over time, these small habits can lead to noticeable improvements in comfort and mobility.
If a particular movement causes sharp pain, catching, or a feeling that something is “stuck” in the joint, stop that exercise and mention it to your provider at your next visit. Consistent stretching, good posture, and activity modifications can reduce your reliance on medication and help protect your shoulder joints, but movements should always be tailored to your specific condition.
When Shoulder Pain Means It Is Time to See a Specialist
Home strategies can be helpful, but certain shoulder symptoms are a sign that you should not wait to seek medical evaluation. It is important to call a doctor or pain management specialist if shoulder pain lasts more than a few weeks despite home care, or if you notice that it is gradually getting worse instead of better. Pain that regularly wakes you from sleep, prevents you from lying on one side, or keeps you from lifting your arm to comb your hair, reach into cabinets, or put on clothing is another signal that you may need more than home care.
You should also seek medical advice if you develop weakness, numbness, or tingling in your arm or hand, or if your shoulder pain is accompanied by visible swelling, warmth, or redness around the joint. Difficulty lifting your arm overhead or away from your body, especially if it appeared suddenly, may indicate a rotator cuff tear or another structural problem that needs a professional evaluation. In these cases, waiting can sometimes make the problem harder to treat.
Urgent or emergency care is necessary if your shoulder pain follows a fall, accident, or other trauma, or if you notice sudden severe pain, visible deformity, or complete inability to move your shoulder. These symptoms can indicate a fracture, dislocation, or other serious injury that requires immediate attention and should not be managed at home.
At Augusta Pain Center, our team offers minimally invasive treatments for shoulder pain, including targeted joint injections, trigger point injections, nerve blocks, and other advanced joint procedures designed to reduce inflammation and restore function.
How Augusta Pain Center Helps Patients with Shoulder Pain
As Augusta’s comprehensive pain management clinic, Augusta Pain Center combines interventional procedures, joint procedures for shoulder pain, medication management, and physical and aquatic therapy to address both the physical and emotional impact of chronic pain. This integrated approach allows the team to treat the whole person rather than focusing on a single symptom in isolation.
Your visit typically begins with a detailed assessment of your symptoms, medical history, lifestyle, and previous treatments. During this evaluation, your provider will ask how long you have had shoulder pain, what makes it better or worse, and what you want to be able to do again, whether that is lifting your grandchild, returning to work, or simply sleeping through the night. Imaging or additional testing may be ordered if needed to better understand what is driving your shoulder pain.
From there, your provider can recommend a personalized plan. This plan may include image-guided shoulder injections to reduce inflammation in the joint, trigger point injections to address painful muscle knots, or nerve blocks and radiofrequency ablation to provide longer-lasting relief in certain cases. Many patients are also referred to physical or aquatic therapy for a structured stretching and strengthening program, which supports healing and helps protect the shoulder from future injury. When needed, advanced procedures and medication management are layered in to optimize comfort and function.
The goal is not only to decrease pain, but also to help you return to the activities you enjoy with greater confidence and fewer flare-ups. By combining minimally invasive procedures with rehabilitation and lifestyle guidance, Augusta Pain Center works to create realistic, sustainable progress instead of short-lived improvement.
If shoulder pain is limiting your life, you do not have to manage it alone. Request an appointment with our pain management specialists in Augusta, GA, and take the next step toward lasting shoulder pain relief.
