Still suffering from frozen shoulder? Discover the surprising home remedies that speed up recovery
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Disclaimer: The information provided in this article is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified healthcare providers with any questions you may have regarding a medical condition or before making any changes to your health regimen.
If you’ve ever tried to reach for a coffee mug or slip on a jacket, only to be met with a stubborn, aching shoulder that just won’t budge, you’re not alone.
Frozen shoulder—known in the medical world as adhesive capsulitis—can turn even the simplest daily tasks into a test of patience and pain tolerance.
But here’s the good news: while frozen shoulder can be a real pain in the, well, shoulder, it’s almost always temporary. And with the right home remedies, you can help speed up your recovery and reclaim your range of motion.
Let’s unravel the mystery of frozen shoulder, explore why it’s especially common for women in their 40s, 50s, and 60s, and arm you with practical, science-backed strategies to thaw out that stubborn joint—right from the comfort of your own home.
What Exactly Is Frozen Shoulder?
Frozen shoulder happens when the connective tissue surrounding your shoulder joint becomes inflamed and thickened. This inflammation leads to pain, stiffness, and a frustrating loss of mobility.
The classic symptoms? A deep, persistent ache in the shoulder or upper arm, sometimes radiating down to the elbow or up into the neck and upper back. You might notice it’s suddenly tough to reach overhead, fasten a bra, or even comb your hair.
Dr. Elizabeth Batterton, a sports medicine physician at Banner Health, explains that frozen shoulder pain can sometimes be sharp and may even radiate to the trapezius muscles—the ones that run along the top of your shoulders and upper back.
The Three Stages of Frozen Shoulder
Understanding the timeline of frozen shoulder can help you set realistic expectations for recovery:
1. Freezing Stage: Pain starts and gradually worsens, while your shoulder’s range of motion decreases. This stage can last anywhere from six weeks to nine months.
2. Frozen Stage: The pain may actually improve, but stiffness remains. This phase can last four to six months.
3. Thawing Stage: Mobility slowly returns, and pain continues to fade. Full recovery can take six months to two years.
Also read: How young is your body, really? Try these 5 moves to find out!
Why Does Frozen Shoulder Strike During Menopause?
If you’re a woman between 40 and 60, you’re in the prime age range for frozen shoulder. Dr. Jocelyn Wittstein, an orthopedic surgeon at Duke University, points to a surprising culprit: estrogen.
Research shows that women not using hormone replacement therapy (HRT) during menopause are twice as likely to develop frozen shoulder compared to those who are.
Estrogen helps keep inflammation in check and supports healthy connective tissue—so when levels drop, your risk rises.
The silver lining is that a frozen shoulder almost always resolves on its own. But who wants to wait two years for relief? Let’s look at what you can do right now to ease pain and restore movement.
Source: Mayo Clinic / Youtube.
Home Remedies to Help You Heal Faster
1. Over-the-Counter Pain Relief
Non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen (Advil, Motrin) or naproxen (Aleve) can help reduce inflammation and ease pain.
If you prefer to avoid pills, topical creams and gels—such as arnica, Voltaren, or Icy Hot—can be applied directly to the shoulder. These products may not reach deep into the joint, but they can soothe inflamed muscles and the bursa (the fluid-filled sac that cushions your joint).
Pro Tip: Apply your chosen cream two to three times a day for best results.
2. Heat and Ice Therapy: The Dynamic Duo
Should you reach for the ice pack or the heating pad? The answer: both! Ice is your go-to for calming inflammation and numbing sharp pain, especially in the early stages.
Heat, on the other hand, helps relax tight muscles and brings healing blood flow to the area, making it easier to move your shoulder.
How to Use: Alternate between ice and moist heat (like a warm, damp towel or a microwavable heat pack) for 15–20 minutes at a time, three to four times a day. Moist heat penetrates deeper than dry heat, so it’s especially effective for stubborn stiffness.
Also read: Posture problems? Experts explain the habits that could be hurting you
3. The Power of Turmeric (Curcumin)
Turmeric isn’t just for spicing up your curry—it’s a potent anti-inflammatory, thanks to its active compound, curcumin. Studies show that curcumin can reduce pain and improve function in people with joint issues, sometimes rivaling the effects of NSAIDs.
How to Take It: The Arthritis Foundation recommends 500 mg of curcumin twice daily. Look for supplements that include black pepper extract (piperine), which boosts absorption. As always, check with your doctor before starting any new supplement.
4. Gentle Stretching and Movement
While it’s tempting to keep your arm still, gentle movement is key to recovery. Start with simple pendulum exercises: lean forward, let your affected arm dangle, and gently swing it in small circles.
As pain allows, progress to more active stretches—like wall walks or using a towel to gently pull your arm behind your back.
Important: Never force a movement that causes sharp pain. Consistency is more important than intensity.
Source: AskDoctorJo / Youtube.
5. Sleep Smarter
Finding a comfortable sleep position can be tricky. Avoid lying on your affected side.
Instead, try sleeping on your back with a pillow under your arm for support, or on your “good” side while hugging a pillow to your chest with your sore arm resting on top. This can help reduce nighttime pain and prevent further stiffness.
6. Mind Your Posture
Poor posture can make shoulder pain worse. Throughout the day, check in with your body: keep your shoulders relaxed and avoid hunching forward.
If you spend a lot of time at a computer, adjust your workstation so your arms are supported and your screen is at eye level.
When to See a Doctor
If your pain and stiffness aren’t improving after a few weeks of home care, or if your symptoms are severe, it’s time to check in with your healthcare provider.
They may recommend prescription medications, steroid injections, or physical therapy. In rare cases, surgery may be necessary to release the tight capsule around the joint.
Related story: Straighten up: 10 simple fixes that can ease shoulder pain
Have you battled frozen shoulder? What remedies worked for you—or what didn’t? Do you have questions about stretches, supplements, or sleep positions? Share your experiences and tips in the comments below!
If you’ve ever tried to reach for a coffee mug or slip on a jacket, only to be met with a stubborn, aching shoulder that just won’t budge, you’re not alone.
Frozen shoulder—known in the medical world as adhesive capsulitis—can turn even the simplest daily tasks into a test of patience and pain tolerance.
But here’s the good news: while frozen shoulder can be a real pain in the, well, shoulder, it’s almost always temporary. And with the right home remedies, you can help speed up your recovery and reclaim your range of motion.
Let’s unravel the mystery of frozen shoulder, explore why it’s especially common for women in their 40s, 50s, and 60s, and arm you with practical, science-backed strategies to thaw out that stubborn joint—right from the comfort of your own home.
What Exactly Is Frozen Shoulder?
Frozen shoulder happens when the connective tissue surrounding your shoulder joint becomes inflamed and thickened. This inflammation leads to pain, stiffness, and a frustrating loss of mobility.
The classic symptoms? A deep, persistent ache in the shoulder or upper arm, sometimes radiating down to the elbow or up into the neck and upper back. You might notice it’s suddenly tough to reach overhead, fasten a bra, or even comb your hair.
Dr. Elizabeth Batterton, a sports medicine physician at Banner Health, explains that frozen shoulder pain can sometimes be sharp and may even radiate to the trapezius muscles—the ones that run along the top of your shoulders and upper back.
Frozen shoulder is a painful condition causing stiffness and limited movement, commonly affecting women between 40 and 60, especially during menopause due to declining oestrogen levels. Image source: Inge Poelman / Unsplash.
The Three Stages of Frozen Shoulder
Understanding the timeline of frozen shoulder can help you set realistic expectations for recovery:
1. Freezing Stage: Pain starts and gradually worsens, while your shoulder’s range of motion decreases. This stage can last anywhere from six weeks to nine months.
2. Frozen Stage: The pain may actually improve, but stiffness remains. This phase can last four to six months.
3. Thawing Stage: Mobility slowly returns, and pain continues to fade. Full recovery can take six months to two years.
Also read: How young is your body, really? Try these 5 moves to find out!
Why Does Frozen Shoulder Strike During Menopause?
If you’re a woman between 40 and 60, you’re in the prime age range for frozen shoulder. Dr. Jocelyn Wittstein, an orthopedic surgeon at Duke University, points to a surprising culprit: estrogen.
Research shows that women not using hormone replacement therapy (HRT) during menopause are twice as likely to develop frozen shoulder compared to those who are.
Estrogen helps keep inflammation in check and supports healthy connective tissue—so when levels drop, your risk rises.
The silver lining is that a frozen shoulder almost always resolves on its own. But who wants to wait two years for relief? Let’s look at what you can do right now to ease pain and restore movement.
Source: Mayo Clinic / Youtube.
Home Remedies to Help You Heal Faster
1. Over-the-Counter Pain Relief
Non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen (Advil, Motrin) or naproxen (Aleve) can help reduce inflammation and ease pain.
If you prefer to avoid pills, topical creams and gels—such as arnica, Voltaren, or Icy Hot—can be applied directly to the shoulder. These products may not reach deep into the joint, but they can soothe inflamed muscles and the bursa (the fluid-filled sac that cushions your joint).
Pro Tip: Apply your chosen cream two to three times a day for best results.
2. Heat and Ice Therapy: The Dynamic Duo
Should you reach for the ice pack or the heating pad? The answer: both! Ice is your go-to for calming inflammation and numbing sharp pain, especially in the early stages.
Heat, on the other hand, helps relax tight muscles and brings healing blood flow to the area, making it easier to move your shoulder.
How to Use: Alternate between ice and moist heat (like a warm, damp towel or a microwavable heat pack) for 15–20 minutes at a time, three to four times a day. Moist heat penetrates deeper than dry heat, so it’s especially effective for stubborn stiffness.
Also read: Posture problems? Experts explain the habits that could be hurting you
3. The Power of Turmeric (Curcumin)
Turmeric isn’t just for spicing up your curry—it’s a potent anti-inflammatory, thanks to its active compound, curcumin. Studies show that curcumin can reduce pain and improve function in people with joint issues, sometimes rivaling the effects of NSAIDs.
How to Take It: The Arthritis Foundation recommends 500 mg of curcumin twice daily. Look for supplements that include black pepper extract (piperine), which boosts absorption. As always, check with your doctor before starting any new supplement.
4. Gentle Stretching and Movement
While it’s tempting to keep your arm still, gentle movement is key to recovery. Start with simple pendulum exercises: lean forward, let your affected arm dangle, and gently swing it in small circles.
As pain allows, progress to more active stretches—like wall walks or using a towel to gently pull your arm behind your back.
Important: Never force a movement that causes sharp pain. Consistency is more important than intensity.
Source: AskDoctorJo / Youtube.
5. Sleep Smarter
Finding a comfortable sleep position can be tricky. Avoid lying on your affected side.
Instead, try sleeping on your back with a pillow under your arm for support, or on your “good” side while hugging a pillow to your chest with your sore arm resting on top. This can help reduce nighttime pain and prevent further stiffness.
6. Mind Your Posture
Poor posture can make shoulder pain worse. Throughout the day, check in with your body: keep your shoulders relaxed and avoid hunching forward.
If you spend a lot of time at a computer, adjust your workstation so your arms are supported and your screen is at eye level.
When to See a Doctor
If your pain and stiffness aren’t improving after a few weeks of home care, or if your symptoms are severe, it’s time to check in with your healthcare provider.
They may recommend prescription medications, steroid injections, or physical therapy. In rare cases, surgery may be necessary to release the tight capsule around the joint.
Related story: Straighten up: 10 simple fixes that can ease shoulder pain
Have you battled frozen shoulder? What remedies worked for you—or what didn’t? Do you have questions about stretches, supplements, or sleep positions? Share your experiences and tips in the comments below!
