21/05/2026
More tips to manage neck + shoulder pain
Shoulder pain can be frustrating, especially when it starts to affect everyday things like getting dressed, sleeping, or reaching overhead. The good news is that there are some simple self-help strategies that can make a real difference in the early stages.
Firstly, keep it moving. It’s a common instinct to rest completely, but too much inactivity can lead to increased stiffness. Gentle, pain-free movement helps maintain mobility and supports recovery. Think small, regular movements rather than pushing through discomfort.
Modify, don’t stop. If certain activities aggravate your shoulder, try to adapt them rather than avoid using the arm altogether. This might mean reducing load, changing your range, or taking more frequent breaks.
Pay attention to your posture. Long periods of sitting, especially when slouched, can place extra strain on the shoulder. Aim to sit tall, keep your screen at eye level, and take regular breaks to move.
Use simple pain management strategies. Heat can help relax tight muscles, while ice may be useful if the area feels particularly irritated. Choose what feels best for you.
Build strength gradually. Once pain settles, introducing light strengthening exercises can help support the shoulder and reduce the chance of the problem returning. Consistency is far more important than intensity.
Finally, know when to seek help. If your pain is not improving after a couple of weeks, is getting worse, or is significantly limiting your movement, it’s worth having it assessed so you can get a plan tailored to you.
A steady, sensible approach is usually far more effective than trying to rush recovery. Contact me at clairegurneyphysio@gmail.com for an appointment, or to book a call to discuss your symptoms and how physiotherapy could help.
