Shoulder Pain

Shoulder pain is very common and usually gets better on its own with the right care. Most shoulder pain will start to ease within 2 weeks, but it can take up to 6 months to fully recover.

What You Can Do at Home

The most important thing is to keep moving your shoulder gently. Here's what helps:

Keep Active

• Don't stop using your shoulder completely - this can make it worse
• Try gentle shoulder exercises for 6 to 8 weeks
• Stand up straight with your shoulders down and back
• Sit with a cushion behind your lower back
• Rest your arm on a cushion when sitting

Pain Relief

• Take paracetamol or ibuprofen to help you keep moving
• Use heat or cold packs on your shoulder
• For cold: wrap frozen peas in a tea towel for up to 20 minutes, 3 times a day
• For heat: use a hot water bottle wrapped in a tea towel for up to 20 minutes, 2-3 times a day

Things to Avoid

• Don't slouch when sitting
• Don't roll your shoulders forward or bring your neck forward
• Don't do heavy exercises or use gym equipment
• Avoid activities that seem to make the pain worse

When to See Your GP

See your GP if:

• Your shoulder pain is getting worse or hasn't improved after 2 weeks
• It's very difficult to move your arm or shoulder

When to Get Urgent Help

Ask for an urgent GP appointment or call NHS 111 if you have:

• Sudden or very bad shoulder pain
• Cannot move your arm at all
• Your arm or shoulder has changed shape or is badly swollen
• Pins and needles that don't go away
• No feeling in your arm or shoulder
• Your arm or shoulder feels hot or cold to touch
• Pain that started after an injury or fall
• Severe pain in both shoulders
• Feel feverish or unwell

These could be signs of something serious like a broken bone, dislocated shoulder, or torn tissue.

Getting Help

Your local pharmacist can suggest the best painkillers for you - these might be tablets, creams, or gels. They can also recommend heat and cold packs and tell you if you need to see your GP.

You might be able to refer yourself directly to NHS physiotherapy services without seeing your GP first. Ask your GP surgery about this option.

What Causes Shoulder Pain

Shoulder pain can have many causes, including:

• Frozen shoulder or arthritis (pain and stiffness that lasts months)
• Swollen tendons or tissues around the shoulder (pain when using your arm)
• Shoulder joint problems (arm feels weak, numb, or like it's clicking)
• Injury like dislocation or broken bones (sudden severe pain, can't move arm)

Don't try to diagnose yourself. If you're worried about your shoulder pain, speak to your GP. They can examine you properly and may arrange tests like X-rays if needed.

Remember, most shoulder pain gets better with time and gentle movement. The key is staying active while being kind to your shoulder.

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Based on NHS.uk guidance. Written by Dr Krishnan Pasupathi, NHS GP.