In most cases, the cause of an achy shoulder is overuse or overexertion — in other words, repetitive shoulder motions or lifting things that are too heavy. If this sounds like the cause of your shoulder problem, then stop the irritating activity for a few days or so. If your shoulder injury is work related, then ask your boss if you can temporarily switch activities (to something less repetitive or demanding) or change work stations. If your shoulder injury is related to working out, then you may be lifting weights that are too heavy or training with bad form — talk to a personal trainer for advice.  Resting your shoulder is a good idea, but completely immobilizing it in a sling is not recommended for minor shoulder injuries — it can promote the development of "frozen" shoulder. At least some gentle shoulder movement is needed to encourage blood flow and stimulate healing.  Achy pain is usually indicative of a muscle pull, whereas sharp pain with movement is often caused by joint / ligament injuries. Bursitis and tendon pain in the shoulder is usually worse at night while in bed. If your achy shoulder looks or feels swollen, then apply an icepack (or something cold) to the most tender area in order to reduce the inflammation and numb the pain. Ice therapy is best for acute injuries that involve inflammation. Apply the icepack for about 15 minutes every couple of hours until the symptoms in your shoulder subside or go away.  Compressing the icepack against your shoulder with a Tensor or Ace bandage is even more effective at reducing inflammation. Always wrap ice in a thin towel before you apply it to any injury — it prevents skin irritation and frostbite. If you don't have ice cubes, then consider using a frozen gel pack or bag of veggies from the freezer. If your achy shoulder is chronic (long term) and feels particularly stiff first thing in the morning or prior to exercise, then apply moist heat to it instead of ice. Moist heat warms up the soft tissues (muscles, tendons and ligaments) and increases blood flow to the area, which can be helpful for achiness caused by osteoarthritis (the wear and tear type) or old sports injuries. Good sources of moist heat are microwavable bags filled with grains (usually wheat or rice), herbs and/or essential oils. Apply the heat for 15-20 minutes first thing in the morning or before exercise.  Taking a warm bath also provides moist heat. Add some Epsom salt for even more muscle relaxing and soothing potential. Avoid dry heat from traditional heating pads because it can dehydrate soft tissues and increase the risk of injury. If your shoulder ache is too much to bear and isn't impacted significantly by the application of either cold therapy or moist heat, then consider taking over-the-counter anti-inflammatories or painkillers. Anti-inflammatories are most appropriate for significant shoulder swelling (such bursitis and tendonitis) and include aspirin, ibuprofen (Motrin, Advil) and naproxen (Aleve). Painkillers (analgesics) are most appropriate for nondescript pain not caused by inflammation and include acetaminophen (Tylenol and Paracetamol). Remember that these medications are short-term solutions for shoulder pain and not meant for daily use beyond a few weeks due to their negative impact on the liver, kidneys and stomach.  Alternatively, you can try muscle relaxants (such as cyclobenzaprine) for your shoulder ache, but never take them together with other medications. Ibuprofen is not appropriate for very young children, whereas acetaminophen is not recommended for those under the age of 18 due to the risk of Reye's syndrome. Your shoulder ache may be caused by stiff and tight muscles, possibly due to poor posture or lack of use. As long as you don't feel sharp, electric or stabbing pain with shoulder movements, then light shoulder stretches are likely of benefit. Sore and tight muscles respond well to stretching because it reduces muscle tension, promotes blood flow and improves flexibility. Shoulder flexibility is important because it has the most range of motion of any joint in the body for a reason. Hold shoulder stretches for about 30 seconds while deeply breathing and do them 3-5x daily until the achiness diminishes.  While you're standing or sitting up, reach around the front of your torso and grab underneath the opposite elbow. Pull on the back of your flexed elbow across your torso until you feel a nice stretch in the corresponding shoulder. Also while standing straight or sitting up, reach behind your back and up towards your shoulder blade and interlock with your other hand. Slowly pull down on the hand attached to the achy shoulder until you feel a stretch. Your achy shoulder might be caused by a poorly designed work station. If your computer, desk and/or chair isn't positioned properly for your height and body type, it can put strain on your shoulders, neck and mid-back. As such, when sitting at your desk and looking straight ahead: your eyes should be looking at the top 1/3 of the monitor; your forearms should be roughly parallel with the floor when typing and supported by arm rests; your elbows should be within a few inches from your sides; and your feet should be positioned flat on the floor.  If you work standing up, make sure your body isn't constantly rotated or twisted — maintaining symmetry and balance is the key. To prevent shoulder injury, minimize overhead work by using a taller ladder or getting closer to your task.
أرح كتفك واصبر. ضع كيس الثلج على كتفك. جرب استخدام الحرارة الرطبة بدلًا من البرودة. تناول الحبوب التي يمكن صرفها دون وصفة طبية. قم بتمارين فرد الكتف البسيطة. ضع في الاعتبار تغيير محطة العمل.