10 Best Home Remedies for Shoulder Pain

Shoulder pain is a common problem that may become a real burden to your daily activities. The pain and worry can make you desperate for a quick and effective solution. What if we told you that shoulder pain can be successfully treated in the comfort of your own home? Yup, you read that right! Natural remedies are nowadays widely available and easy to use. Let’s see which may work best.

What Home Remedy Is Good for Shoulder Pain?

Natural home remedies for shoulder pain come in various shapes and sizes. While some of them may work for you, others might not be quite handy. We say this because all bodies are unique and may not react in the same way.

Hence, there’s no such thing as “the single best natural remedy” for shoulder pain, be it from arthritis or another cause. But the good news is that plenty of potentially effective options are available. 

Despite their benefits, home remedies can’t replace therapies prescribed by healthcare providers. If you find yourself in doubt, always consult your doctor.

With that said, here’s a list of 10 tried-and-true home remedies you can consider for shoulder and neck pain:

1. Heat therapy
2. Cold therapy
3. Rest and compression 
4. Over-the-counter (OTC) painkiller medicines
5. Proper hydration
6. Natural anti-inflammatory foods
7. Physical therapy and exercises
8. Posture and mobility exercises and stretches 
9. Massage therapy
10. Essential oils and creams 

Read along as we discuss these remedies one by one.

1. Heat Therapy: Is Heat Good for Shoulder Pain?

Heat is a traditional method that’s been used for shoulder pain relief for ages. It works just as well for neck and lower back pain. Heat is popular, as it’s easy to apply and inexpensive.

Heat therapy can come in various forms that follow the same working concept: increasing the temperature of the skin and muscles. An increased temperature can ease pain by: 

1. Increasing blood flow to the shoulder by opening smaller blood vessels
2. Increasing metabolism
3. Changing the function of skin pain receptors

These effects can:

• change how the nerves and brain handle pain signals, and 
• promote tissue healing and elasticity. 

So, how can you apply heat to your achy shoulder at home? Here are some recommended quick and easy heat therapies.

Heating Pads

A heating pad is a great form of heat therapy for shoulder and neck pain relief. 

As its name suggests, a heating pad is a compress that provides warmth to a body region. Heating pads are commonly available as electric heating pads, which use electricity to generate heat. They have adjustable heat settings, so you can pick the heat level that suits your needs. However, they need a continuous power source.

Heating pads can also be found as soft-heated packs (or microwaveable pads). These are filled with a type of grain, such as flaxseed or wheat. Here’s how to use them:

1. First, put the bag on a plate.
2. With the plate, put the bag in the microwave or oven and heat. However, note that some heating pads are not recommended for oven use. Always check the manufacturer's instructions.
3. After a few minutes, take the plate out and turn the microwave or oven off.
4. Apply the heated bag or pack to the painful shoulder region.

Soft-heated can take the shape of the shoulder or blades. They’re portable and don't require a power outlet.

Warm Wrap

A hot or warm wrap is the quickest hot therapy for shoulder pain. You can prepare it simply by:

1. Dampening a towel with warm water
2. Applying it directly over your painful shoulder

Be careful not to use scorching hot water, as you might burn your skin. Warm wraps get extra points as they provide moist heat. Science says moist heat may work better than dry heat against pain. 

Warm Bath: Is Hot Water Good for Shoulder Pain?

A delightful warm bath is not only an appreciated stress reliever, but it also works well against shoulder pain. All you need to do is set aside 10-15 minutes of your day and set up your bath with hot water. Make sure the water is not too hot, though, especially if you have heart problems. A temperature between 92 and 100 degrees is usually fine for most people. 

A warm bath's steam and hot water can increase blood circulation and loosen shoulder muscle tension. These effects can potentially soothe your pain.

2. Cold Therapy: Cold Compress

Cold therapy (or cryotherapy) is commonly used for acute (recent) shoulder injuries. It best treats shoulder pain from acute injuries or trauma in the first 48-72 hours after injury. After 72 hours, its effects are much less beneficial.

Cold therapy essentially removes heat from a body area like the shoulder. It achieves this by decreasing:

• Blood flow to the neck
• Metabolism
• Swelling
• Muscle spasms
• Tissue elasticity

Ice also numbs pain receptors in the skin. This effect causes the receptors to fire fewer pain impulses to the brain.

The best way to apply ice to your shoulder is by using a cold compress or towel. Arranging a cold or ice pack is super-easy and can be done as follows:

1. Put some ice cubes in a sealable plastic bag. You can use frozen vegetables if you don't have ice cubes readily available.
2. Fill the bag of ice partially with water.
3. Seal the bag.
4. Cover the bag with a damp cloth.
5. Put the bag on your painful shoulder.

On the other hand, to make a cold towel:

1. Soak a clean cloth or towel in cold water.
2. Wring it out and fold it into a roll.
3. Put it on your shoulder.

What’s Better for Shoulder Pain, Heat or Cold?

Both heat and ice can be an effective remedy for shoulder pain relief. What we mean by this is that they can apply in different situations. While heat could be better for shoulder pain in some cases, ice could apply in others. A 2015 study shows that heat and cold can benefit musculoskeletal pain differently. 

• If you’re suffering from chronic shoulder pain or pain between shoulder blades, try heat therapy. Heat therapy can also provide better results than ice for sore muscles.

• If you’ve had an injury recently, you might want to focus on ice. Cold therapy is great for shoulder and neck pain from acute injuries. Ice has more benefits when applied in the first 48-72 hours after an injury. 

A 2022 study shows alternating heat and ice therapies can also provide relief from a stiff shoulder and inflammation. Alternating heat and ice means using one after the other. Here’s a quick guide on how:

1. Apply a cold compress to your shoulder for 20 minutes. This narrows your blood vessels, reducing blood flow.
2. Remove the cold compress and wait 2-3 hours.
3. Apply a hot compress to your shoulder for 15 minutes. Heat dilates your vessels, increasing blood flow.
4. Repeat steps 1-3 as needed.

Remember: Don’t apply ice and heat to your shoulder at the same time! When used together, their effects may cancel each other out.

3. Rest and Compression

When dealing with mild shoulder pain, you can try combining other therapies with rest. Resting may sound obvious and straightforward, but it’s an often neglected aspect of recovery. Rest involves:

• Protecting and taking care of your shoulder
• Avoiding any physical activity that can make shoulder pain worse 

Hence, by resting, you simply let your body do its magic to recover efficiently. 

Compression, on the other hand, means wrapping the injured shoulder with tape or an elastic bandage. The tape or bandage supports and protects the painful shoulder. Compression may ease swelling, speed up recovery, and improve quality of life.

Rest and compression are parts of the RICE protocol. RICE is a popular acronym that doctors commonly use to treat acute (recent) injuries. It includes four components, as follows:

1. Rest and restraint from harmful activities
2. Ice

As mentioned, a cold pack may decrease acute inflammation levels

3. Compression with a supportive tape or bandage
4. Elevation

Elevating the shoulder with a pillow above the level of the heart can minimize swelling.

How Should I Sleep With Neck and Shoulder Pain?

Sleep quality is an important factor to consider when dealing with shoulder and neck pain. A good night’s sleep can do wonders for your pain and energy levels during the day. To improve sleep quality, check out the following advice:

1. Change your pillow and mattress.
   
   Pick a pillow that supports the natural curve of your neck. Opt for a firm one instead of a flat or puffy pillow. Your mattress should also be comfortable for your needs. It shouldn’t be too hard or too soft.

2. Try sleeping on your back or your painless side.
   
   Your neck and shoulders will feel better if you sleep on your back or a side that does not hurt. When sleeping on your back, put a pillow under your knees. If you prefer to sleep on your side, make sure your pillow is high enough to support your neck. You can also place a pillow between your knees to support your lower back. By all means, avoid lying directly on your painful shoulder.

3. Avoid sleeping on your stomach.
   
   Sleeping on your stomach rotates your neck and shoulder positions, causing strain on the joints and muscles. 

4. Improve your sleep schedule.
   
   Try to get at least 7-8 hours of sleep each night. Make a schedule and try to stick to it every day.

5. Create healthy habits that improve sleep.
   
   Ensure the room you’re sleeping in is dark and quiet. Avoid standing in front of a screen (such as a phone screen) at least two hours before sleep. It’s also best not to eat a big meal or drink coffee for 2-3 hours before sleeping.

4. Medications: What’s the Best Medicine for Neck and Shoulder Pain?

Over-the-counter (OTC) painkillers represent another effective treatment option for neck and shoulder pain. You can get these medications at any pharmacy without a doctor’s prescription. Painkillers work against pain. It’s no surprise if you already have some stored on your shelves at home. 

The most used medicines for musculoskeletal pain relief are Tylenol (paracetamol) and Ibuprofen. Ibuprofen belongs to the class of nonsteroidal anti-inflammatory drugs (NSAIDs).

Choosing one of these medications over the other may often be a matter of preference. Tylenol and Ibuprofen can be used for various shoulder pain-related conditions, like:

• Rotator cuff injuries
• Shoulder impingement syndrome (SIS)
• Acromioclavicular (AC) joint disease
• Adhesive capsulitis, etc.

Is Paracetamol Good for Shoulder Pain?

As said, paracetamol is a widely used and effective painkiller. It’s commonly known as Tylenol or acetaminophen. 

A 2019 study evaluated the effects of paracetamol on rotator cuff-related shoulder pain. It also compared them to the effects of NSAIDs (such as Ibuprofen). The study found that paracetamol can be better for improving overall quality of life.

Even though, according to the study, NSAIDs may fight pain better, they come with various side effects, such as:

• Stomach aches
• Feeling sick and tired
• Diarrhea 
• Stomach ulcers that can cause internal bleeding and anemia
• Headaches 
• Dizziness
• Allergic reactions

On the other hand, paracetamol is generally safe. If used correctly, it has no significant side effects.

5. Anti-Inflammatory Foods: What Food Is Good for Shoulder Pain?

Incorporating healthy foods and drinks into your diet can, without a doubt, help you handle your pain much better. 

Healthy eating patterns are associated with lower inflammation and a lower risk for chronic pain. They’re also rich in nutrients that aid the healing process of the muscles. Additionally, a diet containing foods with anti-inflammatory properties elevates your spirits and improves your general well-being. 

A 2020 study found that foods containing omega-3 fatty acids and vitamin D may be effective against shoulder pain. This is especially true when it’s associated with osteoarthritis.

If you’re looking for a diet model, consider Mediterranean, vegetarian, or vegan diets. 

With that said, here are some foods that tick the treatment boxes when dealing with shoulder pain:

• Whole grains
• Fruits
  • Cherries, blueberries, and strawberries
    
    These fruits have been used as natural therapies for a long time. They can reduce pain thanks to the anti-inflammatory substances they contain. These are known as anthocyanins.
  • Apples
  • Citrus fruits (oranges, lemon)

• Vegetables (peppers, cabbage, onions, cucumber)
• Fish and other seafood
• Nuts
• Ginger 
  
  Ginger is a popular anti-inflammatory flowering plant that may be used as a natural remedy for pain. You can include ginger in your diet while cooking.

• Turmeric
  
  Turmeric is a derivative of the ginger family. It contains curcumin, the key ingredient that can help decrease inflammation.

6. Hydration: What Juice Is Good for Shoulder Pain?

If you’re wondering what drink can help you with your pain, you may already have the answer at home. Liquid options you can turn to when dealing with shoulder pain include:

1. Water
   
   This might be the most obvious option of all. Staying hydrated is closely connected to the health of the body and mind. Have at least eight glasses of water a day for adequate hydration. 
   
   If you are wondering about your hydration level, check your urine color! Light-colored or clear urine is a good indicator of proper hydration. If you suffer from heart or kidney disease, consult your doctor before increasing your daily water intake. 

2. Oils, such as fish oil or olive oil
3. Cherry juice
4. Nettle tea 
5. Green tea
6. Grape wine
7. Passion fruit peel extract

7. Physical Therapy for Shoulder Pain

Physical therapy is a crucial part of an effective treatment plan for just about any cause of shoulder pain. Start by slowly and gently adapting to low-intensity exercises that won't provoke pain. Then, move on to more intense ones. For shoulder pain, selecting exercises tailored to its cause is key, but some overall gentle exercises are typically safe and beneficial. Here are a few effective exercises to try:

1. Arm swings forward and back
   
   Start by standing with a table or chair next to you for support. Lean forward with one arm hanging down. Place your other hand on the table or chair for support. Slowly swing your free arm forward and backward. Gradually increase the length of the swing. Repeat 2-3 times for starters.

2. Arm swings side to side
   
   Start by standing with a table or chair next to you for support. Lean forward with one arm hanging down. Place your other hand on the table or chair for support. Slowly swing your free arm from left to right. Gradually increase the length of the swing. Repeat 2-3 times for starters.

3.  Arm circles
   
   Start by standing with a table or chair next to you for support. Lean forward with one arm hanging down. Place your other hand on the table or chair for support. Slowly rotate your free arm clockwise. It might help to pretend you’re drawing a circle with your arm. Gradually increase the size of the circle. Repeat 2-3 times for starters.

4. Shoulder flex
   
   Start by lying down on your back with your arms by your sides and your knees flexed. Clasp your hands in front of your body. Lift your arms over your body. Continue to lift your arms so that they end up straight over your head. Bring your arms back over the body and down. Repeat 2-3 times and increase the number of reps each day.

5. Side rotations with weights
   
   Lie on your right side with a pillow to support your neck. Your left arm should be flexed at a right angle in front of your body. If you prefer, you can place a small weight (like a can of beans) in your left hand. Keeping your arm flexed at a right angle, lift your hand so that it points towards the ceiling. Gently bring your arm back to the starting position. Repeat 2-3 times with each arm.

6. Wall slides
   
   Start by standing in front of a wall with your arms at right angles in front of you. Your thumb should be facing away from the wall, and your forearms should be aligned with the wall. Keep your shoulder blades back and gently squeeze together the muscles in this area. Slowly raise both arms upward. Keep the shoulder blade in the starting position as much as you can. Slowly lower your arms to return to the starting position. Repeat 2-3 times and increase the number of reps each day.

What Exercises Should I Avoid With Shoulder Pain?

Regular exercise can help strengthen shoulder muscles and improve mobility. But some exercises and activities should be avoided at all costs. Why so? Well, certain movements can do more harm than good. These may include:

• Heavy and prolonged weight-lifting
• Hasty overhead movements
• Sports that involve arm rotation, like tennis or swimming
  
  Although swimming should be avoided while feeling pain, it represents a great activity to restore shoulder function once the pain simmers down. Swimming can train the shoulder-stabilizing muscles without loading the joint too much. 

• Certain yoga poses (like downward dog)

8. Posture Exercises

Poor posture is one of the most common causes of shoulder and neck pain. Not only does it affect physical health, but it also makes some people feel insecure. 

Maintaining a good shoulder, neck, and back position is, thus, a necessity when dealing with pain. The good news is that posture can definitely be improved! You can begin by following the listed advice daily:

• Remind yourself you’re standing up tall, straight, and proud. 
• Tuck your chin inside.
• Keep your shoulder blades back.
• Keep your rib cage relaxed.
• Keep your pelvis area in a neutral, straight position.
• Gently engage your abs.
• Keep your feet shoulder-width apart.
• Spread your weight evenly on your feet.
• When using your phone, hold it up so you aren’t looking down.

Is Walking Good for Neck and Shoulder Pain?

Walking can have many positive health benefits. And it can be a great exercise for neck and shoulder pain, too! If you maintain good posture, that is. Don’t worry if you don’t already have good posture. We’re here to give you some tips on how to fix it while walking.

1. Look ahead 10-20 feet in front of you. 
   
   Avoid looking at your legs or the ground.

2. Stretch your back parts. 
   
   Your shoulders should be level and square. Your back should not be slumped. Your hips should be locked in place, not too forward or backward. Your buttocks should be tucked in. 

3. Align your body parts. 
   
   Imagine a straight line passing through your ear, shoulder, hip, knee, and ankle. Aim to keep it straight while walking. 

4. Bend your arms. 
   
   Flex your elbows at right angles and let your arms swing at waist level.

5. Flex your feet. 
   
   Come down on your heel and lift off your toes.

6. Keep a constant pace. 
   
   Take measured strides. A long stride can make you unbalanced. Concentrate on taking shorter steps.

7. Avoid carrying any loads. 
   
   If you must carry a backpack, spread its weight evenly on both shoulders.
   
   Devote 30 minutes of your day to slow- or moderate-paced walking. 

Massage Therapy: How Do I Massage for Shoulder Pain?

Massage therapy is one of the most convenient and effective ways to manage shoulder pain. Massage for shoulder pain focuses specifically on relieving tension in the affected shoulder. 

What if we told you that you could do a self-massage at home? Here are five easy steps to get you started:

1. Get into a comfortable position. You can sit or stand, as long as you can easily reach your shoulder.
2. First, use your opposite hand. Apply gentle pressure to your shoulder muscle with a kneading motion. This movement prepares the stage for a deeper massage.
3. Move your hand along the shoulder blade area, applying more pressure as you go. Try to go deeper and deeper with every repetition to reach the underlying muscles.
4. Use your fingertips to apply targeted pressure to the most tender parts of your shoulder.
5. Breathe deeply and keep a healthy posture while massaging. It helps you relax and makes the massage more effective.

Giving a simple shoulder massage to someone can also be a beautiful gesture of empathy. The basic idea is the same as that of self-massage. Here’s how to go about it:

1. Prepare the setting.
   Find a comfortable and quiet space where your partner can sit in a chair facing you. Ensure good lighting and a peaceful ambiance to enhance relaxation.
   
   
2. Place your hands properly.
   Place your hands on their shoulders to establish a connection and help them feel at ease.
   
   
3. Start by warming up the muscles.
   Use a light, circular motion with your fingers around the shoulder blades. This loosens up stiff muscles and promotes blood flow to the affected area.
   
   
4. Begin the massage.
   Use your palms and fingers to create a C-shape around your partner's shoulders. Apply gentle pressure using your forearms and wrists rather than squeezing with your fingers.
   
   
5. Utilize the duck grip technique.
   Position your fingers and thumb in a straight line and use this "duck grip" to draw the muscles upward. This technique is less taxing on your fingers compared to a pinching motion.
   
   
6. Work on the trapezius muscle.
   Focus on the trapezius muscle. The trapezius is a large muscle that spans the shoulders and neck. Use broad circular motions with your hands, focusing on different muscle areas.
   
   
7. Explore shoulder blades and the sides of the spine.
   Glide your hands down the sides of the shoulders and between the shoulder blades. Use your thumbs to gently press along the spine. Adjust your wrist angle for different pressure levels.
   
   
8. Try the thumbless duck grip.
   Release your thumbs and maintain the duck grip for a less intense massage. Apply pressure and circular motions to the shoulders and neck.
   
   
9. Work with both hands on one side, then the other.
   Use both of your hands to squeeze the trapezius. Then, focus on one side at a time, adjusting the pressure you apply.
   
   
10. Apply body weight.
    You can also massage your partner while a table, desk, or chair supports their head. In this way, you can use your body weight to increase pressure. Keep thumbs, wrists, and elbows straight while applying circular motions.
    
    
11. Try to avoid the spine itself.
    Work on both sides of the spine, but try to avoid the vertebrae. The vertebrae are the bones of the spine, which feel like small, hard knobs.
    
    
12. Focus on the rib cage and shoulder blades.
    Transition to the sides of the rib cage and shoulder blade. Use the duck grip technique to create a comfortable and circular massage motion.
    
    
13. Save some attention to the neck and skull.
    Gradually move to the neck area, using circular motions. Avoid pinching! Instead, try to use the flat surfaces of your fingers and thumbs. You may also consider massaging the base of the skull in a circular motion. Neck massage may also be performed in a sitting position. Stand behind your partner and put one hand on their forehead, gently pushing them toward you. Make a C-shape with your other hand and use it to make careful pinches on the neck.
    
    
14. End with “tapotement”.
    Finish the massage with tapotement, or gentle tapping. This can be done by performing the “karate chop” with your hands. Keep your fingers and wrists loose for a soothing experience.
    
    
15. Communicate and release.
    Make sure to check in with your loved one to ensure you are not applying too much pressure. Each person has a unique pain threshold level. Thus, keeping an open dialogue is crucial.

Where Do I Massage for Shoulder Pain?

When performing a shoulder massage, there can be a few areas to focus on. You may start with the shoulder blade area and then continue with the shoulders themselves. Direct your attention to the trapezius muscle and the neck, too. The movements should be slow, and the pressure should be gentle.

10. Topical Solutions: What Oils and Creams Are Good for Shoulder Joint Pain?

Oils and creams can also be effective treatments for shoulder pain for some people. They’re often used for relief from muscle aches and pains. Oils and creams are called topical treatments because they’re applied to the surface of the skin.

Essential oils owe their effectiveness to their anti-inflammatory abilities. They may comprise natural ingredients like lavender, eucalyptus, or frankincense. These can be mixed with carrier oil and massaged into the shoulder area. 

Creams, on the other hand, often contain capsaicin or menthol. These ingredients can provide warmth to the shoulder joint and muscles, soothing pain.

Gels and creams are convenient, portable, and can be applied daily. Remember to follow the product's directions and avoid overusing them.

Will Shoulder Pain Heal on Its Own?

The healing process depends on the cause and severity of your shoulder pain. What does this mean? 

Minor shoulder pain-related conditions, like strains or poor posture, might heal on their own. They’d only need some time (a few weeks), rest, and home remedies.

However, for more severe instances, home remedies may not be enough to get rid of the pain. The instances we’re talking about involve persisting pain or pain that spreads to the neck, arms, and back.

If your shoulder pain continues despite home treatments, we recommend you consult your doctor. Pinpointing the true cause of your pain is the only way to make sure you get the right treatment. Seeking professional help doesn’t discredit the potential benefits of home remedies. Instead, it just ensures that any serious underlying medical conditions are detected.

We suggest you also consider your healthcare provider’s opinion if:

• You have sudden or severe shoulder pain 
• You cannot move your arm 
• Your arm or shoulder has changed shape or is swollen 
• You have pins and needles that don’t 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
• You develop severe pain in both shoulders 
• You feel unwell or have a fever

How Long Does Shoulder Pain Last?

There’s no telling just how long shoulder pain will last every time. The duration of pain depends on what’s causing it and whether you’re getting medical treatment. Generally, mild, non-serious shoulder pain may go away after 4-6 weeks.

Depending on its duration, shoulder pain may be classified as:

1. Acute (pain that lasts for less than six weeks)
2. Subacute (pain that lasts for 6-12 weeks)
3. Chronic (pain that lasts for more than 12 weeks or three months)

Frequently Asked Questions

Why Is My Shoulder Pain Worse at Night?

Your shoulder pain may get worse at night because of your sleeping habits. As discussed, lousy sleeping habits may worsen pain and negatively affect overall health. 

In some pain-related conditions, such as shoulder rheumatoid arthritis (an autoimmune inflammatory disease), inflammation may get worse at night, adding to the pain.

How Do I Relieve Shoulder Pain at Night?

If you’re experiencing shoulder pain that gets worse at night, try changing your sleeping habits. Follow our advice in this article and see the differences.

If your pain persists or worsens despite improving your sleeping habits, contact your doctor. A more sinister cause may be lying underneath.

Takeaway

Natural home remedies for shoulder pain come in various shapes and sizes. But there’s no such thing as “the single best natural remedy."

The best home remedies for arthritic shoulder pain range from heat and cold therapy to medicines and diet changes.

Heat is a traditional method for shoulder pain relief. It commonly comes in the form of heating pads and warm wraps.

Cold therapy is commonly used for recent shoulder injuries.

When dealing with mild shoulder pain, you can try combining other therapies with rest and compression. These methods protect the shoulder and prevent further damage.

Improving sleeping habits can greatly impact shoulder and neck pain. 

The most popular medicines for musculoskeletal pain relief are Tylenol (paracetamol) and Ibuprofen.

Healthy eating patterns are associated with lower inflammation and a lower risk for chronic pain. Consider Mediterranean, vegetarian, or vegan diets.

Massage therapy is another potentially effective method. You can perform it at home for yourself or a loved one.

Oils and creams can also be effective treatments for shoulder pain. Oils and creams are called topical treatments because they’re applied to the surface of the skin.

Physical therapy is a crucial part of an effective treatment plan for shoulder pain. Regular exercise can help strengthen shoulder muscles and improve mobility.

Minor shoulder pain-related conditions, like strains or poor posture, might heal on their own. They usually need some time (4-6 weeks) of rest and supportive treatment.

If your shoulder pain continues despite home remedies, we recommend you consult your doctor.