Shoulder Bursitis Treatment: Tips and Exercises for Pain and Mobility

Your shoulders, well, shoulder a lot. They allow you to do laps in the pool, play catch with your kids, put groceries on the top pantry shelf, and wash your hair. So if you’ve been experiencing pain from shoulder bursitis, your tendency may be to minimize using your affected arm and shoulder altogether. 

But that’s a mistake, says Caitlin Shaw, PT, DPT, a physical therapist with Hinge Health. “Shoulder bursitis is usually caused by inflammation in the joint, and keeping your shoulder active is incredibly helpful for recovery.” 

Here, learn more about shoulder bursitis treatment — including the exercises our Hinge Health physical therapists recommend — so you can get back to the activities you love.

Movement Is Medicine for Shoulder Bursitis

If you’re told you have a condition like shoulder bursitis, it may cause feelings of panic, like you have something "wrong" with your shoulder that needs to be fixed. “This way of thinking about pain is largely outdated,” says Dylan Peterson, PT, DPT, a physical therapist with Hinge Health.

Experts now know that pain is more complex than simply what’s happening in the tissues of your shoulder joint. Other factors, like life stressors, can also play a big role in how you experience pain. Regardless of what’s contributing to your pain, though, the solution is often the same: movement. Any type of movement — particularly physical therapy and exercise therapy — builds strength, flexibility, and resilience to pain. “That's why Hinge Health physical therapists focus on helping members get moving with exercise therapy,” says Dr. Peterson.

Shoulder Bursitis Treatment: Exercise and Physical Therapy

Physical therapy is considered a first-line treatment for shoulder bursitis, according to a 2020 review of 16 studies published in the Journal of Orthopedic and Sports Physical Therapy. It can help you increase your shoulder’s range of motion and muscle strength while allowing you to remain active while you heal.  

A physical therapist can guide you on specific exercises and show you ways to move that won’t aggravate your bursitis. “The goal is for you to get back to activities that you love without triggering pain or inflammation,” says Dr. Shaw. 

You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit.

Top Exercises for Shoulder Bursitis

Many types of everyday movement can help shoulder pain, but targeted exercises are especially helpful for shoulder bursitis treatment. They help promote shoulder strength and range of motion. 

The exercises below are generally beneficial for treating shoulder bursitis, but a physical therapist can provide more tailored exercises to suit your needs. Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.

This stretches the back of your shoulders to increase flexibility. Dr. Shaw recommends doing this exercise as a static stretch, which means that you hold it for a minute or two.

This loosens up your chest muscles and the front of your shoulder area. Do it as a static stretch, holding it for 10 to 15 seconds at a time.

“Rows target some of the postural muscles that help keep your shoulder in optimal motion,” says Dr. Shaw. (Get more information on how to do shoulder rows.)

“This exercise targets your rotator cuff tendon and addresses any weakness, irritation, or inflammation in the tendon, which can contribute to bursitis,” says Dr. Shaw. “It also strengthens the muscles surrounding your shoulder blades, which makes it easier for you to do overhead movements with your arms.”

Increasing shoulder flexibility, in addition to strength, is key for improving overall mobility. This move does both and moves the joints in a way that a lot of people don’t do in their daily life (which is a good thing!).

This move builds up shoulder strength, so that you have more endurance for overhead activities — like reaching for something on a high shelf.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

More Shoulder Bursitis Treatments 

In addition to exercise therapy, many non-invasive shoulder bursitis treatment options can provide significant relief. These approaches recommended by Hinge Health physical therapists aim to manage symptoms and enhance quality of life.

• Gentle movement. Most types of movement are medicine for shoulder bursitis. “You want to avoid ‘fear-of-doing-everything-and-anything syndrome,’” says Dr. Shaw. So rather than avoiding all activities that involve shoulder movement, try doing gentle movements that involve your shoulder, like carrying your groceries or styling your hair with your painful shoulder. This helps keep your shoulder engaged — making it a little bit stronger and more resilient to pain — without blowing past your movement sweet spot. The key is to nudge into discomfort while listening to your body and modifying activities when necessary.

• Ice or heat. If your bursitis stems from an injury, applying ice can soothe swelling. Apply ice for 15-20 minutes at a time. For ongoing bursitis, Dr. Shaw says heat packs may be preferable, which can help reduce stiffness and relax muscles. 

• Over-the-counter pain medicines. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can be helpful for shoulder pain. It’s important to make sure that you are safely able to take these medications, based on your medical history.

• Make ergonomic adjustments. A few tweaks to how you sit throughout the day can help alleviate shoulder bursitis by reducing strain and pressure on the shoulder joint and surrounding tissues. If you sit at a desk for work, try adjusting your chair height and positioning your computer monitor at eye level. This might minimize repetitive shoulder movements from awkward positions that can exacerbate inflammation and pain. Using supportive devices such as ergonomic keyboards and mouse pads can help give your shoulder muscles a break from repetitive movements that contribute to pain. 

• Injections. Corticosteroid injections can help provide temporary pain relief through an anti-inflammatory medication that is injected directly into the bursa. They are generally reserved for people who have not responded well to other treatments. Experts recommend combining injections with exercise or physical therapy. The temporary pain relief injections provide help you build strength and stability through movement, which contributes to lasting pain relief. Talk to your provider to find out if you’re a good candidate for injections.

• Alternative therapies. When used in combination with movement, some alternative therapies can help with pain management and improved joint function. Massage therapy in particular helps reduce muscle tension, improve circulation, and enhance overall relaxation. Studies show that this can help improve shoulder mobility and ease discomfort. Some people also find relief through acupuncture, which can help reduce pain and inflammation. Talk to your doctor about whether you would benefit from this. 

How Lifestyle Habits Affect Bursitis

When dealing with shoulder bursitis, it's important to realize your lifestyle habits can affect your pain and symptoms. Managing stress, getting good sleep, and eating wholesome foods can all play a big role in how you feel.

Stress management. Stress can make pain feel worse, so finding ways to relax and stay calm can help. Techniques like deep breathing, meditation, or talking to a therapist can make a big difference.

Adequate sleep. Sleep is also crucial. Not getting enough sleep, or not sleeping well, can make your body more sensitive to pain. “If you don’t get enough sleep, you feel it all throughout your body. And poor sleep can affect your shoulder directly because it’s already primed to be more sensitive to pain,” explains Dr. Peterson. If shoulder pain affects your sleep, try stretching before bed and adjusting your sleeping position. 

• For back sleepers: Rest your painful arm on a folded blanket or low-lying pillow. This helps take strain off your affected shoulder. 

• For side sleepers: Lie on the side of your body without shoulder pain and use pillows to support your butt, shoulder, and arm.

• For stomach sleepers: Turn your face toward the side of your body that bothers you. Many people find that this is less likely to cause shoulder pain.

Wholesome foods. Research shows that incorporating plenty of whole foods — particularly anti-inflammatory foods — into your diet may help reduce persistent joint pain. Eat a mix of fruits, vegetables, whole grains, and healthy fats like wild-caught salmon and olive oil. By eating more anti-inflammatory foods, you can crowd out less nutrient-dense and inflammatory foods from your diet. 

Combining treatments like exercise therapy with healthy behaviors around stress management, sleep, and diet can help your body better cope with pain from bursitis.

When to See Your Doctor 

Most of the time, shoulder bursitis will feel better with the above strategies within a couple of weeks. If you're still feeling pain or discomfort, see a doctor. If your shoulder pain is accompanied by fever, chills, or significant swelling, see a doctor right away. Bursitis can sometimes occur with an infection in the joint, which needs immediate treatment.

PT Tip: Take Movement Breaks at Your Computer

A lot of people tend to slouch when they sit in front of a laptop or other device. For some people, this can strain your shoulders and contribute to bursitis. At Hinge Health, we like to emphasize that there's no such thing as perfect posture or sitting position. Your best bet is taking frequent breaks to move around and change positions, which keeps your body from feeling stiff. Taking breaks (especially to do some of the movements above) can help keep your shoulders mobile and healthy, which can prevent irritation and strain.

How Hinge Health Can Help You

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program. 

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you. 

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you. 

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. Yeun, Y.-R. (2017). Effectiveness of massage therapy on the range of motion of the shoulder: a systematic review and meta-analysis. Journal of Physical Therapy Science, 29(2), 365–369. doi:10.1589/jpts.29.365

2. Sala-Climent, M., López de Coca, T., Guerrero, M. D., Muñoz, F. J., López-Ruíz, M. A., Moreno, L., Alacreu, M., & Dea-Ayuela, M. A. (2023). The effect of an anti-inflammatory diet on chronic pain: a pilot study. Frontiers in Nutrition, 10, 1205526. doi:10.3389/fnut.2023.1205526

3. Faruqi, T., Rizvi, T. (2023, June 26). Subacromial Bursitis. National Library of Medicine. https://www.ncbi.nlm.nih.gov/books/NBK541096/

4. Hesse, E. M., Navarro, A. R., Daley, M. F., Getahun, D., Henniger, M. L., Jackson, L. A., Nordin, J., Olson, S. C., Zerbo, O., Zheng, C., Duffy, J. (2020). Risk for Subdeltoid Bursitis After Influenza Vaccination. Annals of Internal Medicine. doi:10.7326/M19-3176

5. Pieters, L., Lewis, J., Kuppens, K., Jochems, J., Bruijstens, T., Joossens, L., Struyf, F. (2020). An Update of Systematic Reviews Examining the Effectiveness of Conservative Physical Therapy Interventions for Subacromial Shoulder Pain. Journal of Orthopedic and Sports Physical Therapy. doi:10.2519/jospt.2020.8498

6. Bursitis. (2022, August 25). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/bursitis/symptoms-causes/syc-20353242