How to Treat Frozen Shoulder at Home

Are you struggling with aching joints and tightness in your shoulder that just won’t go away? Frozen Shoulder can be debilitating and difficult to treat, however, you can find relief with the right home remedies. Read on to learn more about treating your Frozen Shoulder from the comfort of your own home!

Quick facts: Treating Frozen Shoulder At Home

  • ✅ Frozen shoulder usually resolves within 12-18 months without treatment. (Mayo Clinic)
  • ✅ Physical therapy is the most effective method of treating frozen shoulder at home. (American Academy of Orthopaedic Surgeons)
  • ✅ Stretching and range of motion exercises are important components of treating frozen shoulder at home. (Harvard Health Publishing)
  • ✅ Strengthening exercises can help improve shoulder stability and reduce pain caused by frozen shoulder. (Johns Hopkins Medicine)
  • ✅ Heat and ice therapy can help reduce pain and inflammation associated with frozen shoulder. (American Academy of Family Physicians)


Frozen shoulder, or adhesive capsulitis, is a painful condition involving the shoulder joint. It occurs when the connective tissue around the shoulder joint becomes thick and stiff, limiting movement and causing pain. The main symptom of frozen shoulder is a gradual onset of pain in the shoulder that progresses over time. It can be treated with rest, physical therapy, stretching exercises, and anti-inflammatory medications. However, freezing shoulder can also be treated at home with simple lifestyle changes and exercises.

Through this article we will cover how to treat frozen shoulder at home. We will discuss various self-care treatments such as:

  • Stretching routines
  • Ways to reduce pain and inflammation
  • Lifestyle adjustments that can help manage your symptoms effectively from the comfort of your own home.

Causes of Frozen Shoulder

Frozen shoulder is a condition that can cause pain and stiffness in the shoulder joint, making it hard to do everyday tasks. It is sometimes caused by a physical injury, such as a dislocated shoulder or rotator cuff tear, but can also be caused by inflammation. It is important to understand the exact cause of frozen shoulder in order to properly treat it.

In this article, we will explore the causes of frozen shoulder:

Poor posture

Poor posture is a major contributor to frozen shoulder. If there is imbalance in the muscles around the shoulder, they may cause range of motion issues and progressive joint stiffness. The excessive muscle tension causes adhesions in the joint and surrounding tissue, leading to the condition known as frozen shoulder. Poor posture can also lead to rotator cuff injuries, which can further aggravate frozen shoulder symptoms.

It is important to maintain good posture to reduce your chances of developing frozen shoulder; keep your shoulders even and relaxed with your chin straight and tucked in as you sit or stand. Additionally, stretch on a regular basis in order to maintain balance between opposing muscles around the shoulder joints, which will also reduce risk of frozen shoulder development.

Injury or trauma

Frozen shoulder, a common condition in which the shoulder joint becomes stiff and weak, can be caused by an injury or trauma to the area. This could be due to a strain or sprain of the joint’s ligaments, tendons and muscles, or even by a dislocation of the shoulder joint. Osteoarthritis–the gradual wear and tear of the cartilage between joints–can also cause frozen shoulder. In some cases, individuals with existing nerve damage may also be at risk for developing this condition.

Additionally, people who limit their mobility of their shoulder joint after an injury or trauma (perhaps due to pain or fear) are more likely to develop frozen shoulder as well. Treatment generally involves physical therapy to restore range of motion within the affected joint as well as anti-inflammatory medication if needed.


Frozen shoulder is a condition in which the shoulder joint becomes stiff and painful. This stiffness can prevent a person from being able to move the arm without experiencing discomfort.

Overuse of the shoulder joint is one of the most common causes of frozen shoulder. This can be caused by lifting weights, poor posture and repetitive strain on the joint like using a computer mouse repeatedly or playing sports such as golf regularly. Additionally, an injury or trauma to the area can also cause overuse that leads to a frozen shoulder.

Treatment for overuse caused frozen shoulders may include:

  • Physical therapy
  • Taking anti-inflammatory medication
  • At-home exercises to stretch out the area

Medical conditions

Frozen shoulder, or adhesive capsulitis, can be caused by a variety of medical conditions. These include stroke, diabetes, heart disease, and Parkinson’s disease. It is also a possible side effect of certain medications. People who have just had surgery on their shoulder or arm are also at risk for frozen shoulder. Additionally, women are more likely than men to develop the condition and people between the ages of 40-60 are at the highest risk.

The medical conditions that may cause frozen shoulder can make it more difficult to treat at home and will often require medical intervention such as physical therapy or cortisone injections. If any of these medical conditions are present, it is important to seek medical advice before trying any home treatments so these underlying issues can be properly diagnosed and treated alongside the frozen shoulder diagnosis.

Symptoms of Frozen Shoulder

Frozen shoulder is a common condition that can cause pain and stiffness in the shoulder joint. It often occurs after a period of immobilization, such as an injury or surgery. Symptoms of frozen shoulder usually include restricted movement, stiffness and pain.

Keep reading to learn more about this condition, and how it can be treated at home.


Pain is one of the most common symptoms of a frozen shoulder. Pain is usually felt in the affected shoulder and can range from a dull ache to a sharp, intense pain. Some people may notice that their pain levels change depending on the activity they are doing or the position of their arm. Some people also describe a feeling as though their shoulder is being squeezed or stretched in an uncomfortable way.

Pain from frozen shoulder can be worse at night and affect sleep quality, resulting in fatigue during the day. Pain management strategies should be used to help reduce this symptom, such as icing, stretching, or taking anti-inflammatory medications like ibuprofen or naproxen sodium.


Stiffness is one of the hallmark symptoms of frozen shoulder. It can be felt most intensely at night and difficulty sleeping due to pain can be a common experience with this condition. Stiffness can also be experienced during the day when trying to complete even minor tasks that involve movements of the arm or shoulder, like brushing your teeth or opening a door. Severe stiffness usually occurs in the mornings after waking up, as well as after periods of rest such as sitting for extended periods, and can last for several hours.

Stretching exercises are often recommended to help reduce stiffness, but should be done only under medical supervision. Pain typically accompanies the stiffness and may last throughout the day if it is not managed properly. This should never be overlooked as it could lead to further damage to the afflicted area if left untreated for longer periods of time.

Limited range of motion

Frozen shoulder is a medical condition that causes the shoulder joint to become stiff, making it difficult to rotate or move the arm. Limited range of motion is one of the main symptoms of frozen shoulder. It is defined as reduced or impaired ability to move your arm through its full range of motion. This may include difficulty raising the arm, difficulty reaching behind your back, or difficulty placing your arm in certain positions.

Other common symptoms of frozen shoulder include:

  • pain and discomfort in the shoulder joint
  • reduced strength and motion when using the affected arm
  • stiffness when attempting to move it.

Treatment may involve physical therapy exercises and stretches, medications such as anti-inflammatory drugs and/or steroid injections, or sometimes surgical procedures.

Home Treatment for Frozen Shoulder

For those suffering from frozen shoulder, there are a few treatments you can do at home to help alleviate the symptoms. These treatments can range from performing certain exercises to applying cold packs or heat therapy. Knowing the right methods and having the right resources can be beneficial in helping to reduce the pain and stiffness associated with frozen shoulder.

Let’s take a look at some home treatments for frozen shoulder:

Heat therapy

Heat therapy is a type of home treatment for frozen shoulder that uses heat to reduce pain and stiffness in the shoulder joint. This method of treatment is typically done by applying a heat pack, hot water bottle, or heated pad to the affected area for around 10-15 minutes at a time. It can help relax the muscles and tendons that are notoriously tight around the shoulder when someone has this condition.

Heat therapy also increases circulation to the affected area, helping to reduce stagnation of fluid which is believed to be an underlying cause of frozen shoulder. Additionally, it may also reduce inflammation which is believed to promote healing. While some people may immediately feel relief after applying heat, others may need additional treatments over several weeks before they experience any benefits.

Stretching exercises

Stretching exercises are a great tool for managing the pain and discomfort associated with frozen shoulder. They can help loosen up the stiff tissues, encourage proper flexibility in the shoulder joint, and restore range of motion.

Before starting any stretching exercises, it is important to warm up by doing some light aerobic exercise or a good full-body stretch. Once your body has warmed up, you can start focusing on stretches that target the shoulder area specifically.

Examples of effective stretches for frozen shoulder include:

  • Wall slides
  • Self-myofascial release (foam rolling)
  • Leg-over stretch
  • Dynamic external rotation (in the doorway)
  • Pendulum swings

If done correctly and consistently over time, these stretches can help reduce pain and restore range of motion for those suffering from frozen shoulder.


Massage is one of the most popular and effective home treatments for Frozen Shoulder. Massaging helps to restore mobility to the joint, reduce muscular tension and stimulate circulation. The combination of these benefits can promote healing and improve range of motion.

To perform a massage, apply gentle circular pressures with your thumb or finger around the affected area. Massage can also be done using a massage tool such as a foam roller or tennis ball. Take care not to cause pain or discomfort in the process – light pressure is usually more effective than firm pressure in this case. Ideally, massage should be done several times per day to get the best results.

Additionally, stretches and exercises should be done after massaging in order to further promote flexibility and range of motion in order to reduce symptoms of Frozen Shoulder.

Anti-inflammatory medications

Anti-inflammatory medications are commonly used to treat frozen shoulder, as inflammation plays a major role in the condition. Non-steroidal anti-inflammatory medications (NSAIDs) such as ibuprofen, naproxen, and aspirin are the most commonly prescribed medications. These drugs work by reducing inflammation in the joints and tissues surrounding it, allowing for more movement within the joint and lessening pain. The drugs also reduce the production of inflammatory hormones in the body, supporting a longer-term benefit.

Other medications that may be given include:

  • Corticosteroids, which reduce inflammation and swelling more quickly than NSAIDs. However, they are not meant to be taken for long periods of time and must only be used under strict medical supervision.
  • Non-steroidal injectable medications may also be recommended.

When to See a Doctor

If home treatment methods are not showing signs of relief or if your frozen shoulder is severe, it is important to consult with your doctor. Your doctor can determine the severity of your condition and may be able to help provide you with further treatment options.

A doctor might recommend further diagnostic tests such as X-ray or MRI scans to help understand the source and/or extent of the injury. If these tests reveal that the shoulder joint has severely deteriorated, they might recommend surgical reconstructive surgery to repair damaged connective tissues and improve range of motion.

Interventions such as steroid injections and physical therapy may also provide relief, however your doctor will be able to determine which option is right for you based on your current condition.


In conclusion, the treatment of frozen shoulder at home can be effective, but it is important to remember to work closely with your healthcare provider. Before starting any exercise program or trying any home treatments, it is always wise to consult a doctor or physical therapist who can provide guidance and monitoring.

Self-care techniques such as stretching and range of motion exercises, heat/cold therapy and massages are all good places to start. These methods are designed to reduce your pain levels and restore your shoulder’s mobility.

However, if you do not experience relief after several weeks or have persistent pain or difficulty doing everyday activities, you should consult your doctor for further evaluation and proper treatment. A combination of therapies may be needed in order to address the symptoms of frozen shoulder effectively.

FAQs about: Treating Frozen Shoulder At Home

Q: What are the symptoms of a frozen shoulder?

A: The common symptoms of a frozen shoulder include pain, stiffness, and limited range of motion in the shoulder.

Q: What are some home remedies for frozen shoulder?

A: Home remedies for frozen shoulder include taking pain-relieving medication, applying ice to the shoulder, performing gentle shoulder stretches, and using heat therapy.

Q: How long does it take to treat a frozen shoulder?

A: The duration of treatment for a frozen shoulder can vary, but it typically takes between 6 months and 2 years to fully heal.

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