A shoulder that becomes painful, stiff and increasingly difficult to move may be affected by frozen shoulder (adhesive capsulitis). It often develops gradually. Reaching into a cupboard, fastening a seatbelt or putting on a coat can become frustrating, and pain at night can disturb sleep.
Recovery is usually gradual too. The right approach depends on whether pain or stiffness is the main problem at the moment.
What are the symptoms of frozen shoulder?
- Shoulder pain: often worse at night or when lying on the affected side.
- Increasing stiffness: everyday movements such as reaching behind your back or above your head become harder.
- Restricted movement: both moving the arm yourself and having someone gently move it for you may be limited.
Other conditions can cause shoulder pain and stiffness, so it is worth getting persistent symptoms assessed rather than assuming the diagnosis.
How long does frozen shoulder last?
Frozen shoulder is often described in overlapping phases: a pain-dominant phase, a stiffness-dominant phase and a gradual recovery phase. The pattern and timing vary between people. Symptoms can last for months and sometimes years, although pain and movement usually improve over time. Progress is rarely a straight line.
What helps a frozen shoulder?
1. Match movement to your symptoms
Keep the shoulder moving gently within a tolerable range. In a particularly painful phase, forcing a deep stretch or loading the shoulder heavily may aggravate symptoms. As pain settles and stiffness becomes the main issue, a physiotherapist can gradually progress mobility and strengthening work.
2. Try simple, gentle exercises
A clinician may suggest relaxed pendulum movements, assisted arm elevation or gentle outward rotation, adapted to what you can comfortably manage. Start small and avoid pushing through worsening pain. If an exercise causes lasting pain, reduce its range or frequency and ask for advice.
3. Make daily tasks easier
Temporarily adapt painful tasks: bring frequently used items to an easier height, dress the affected arm first, and consider a comfortable sleeping position supported by pillows. Heat may help some people feel more comfortable before gentle movement.
4. Discuss pain relief when needed
A pharmacist or GP can advise on suitable pain relief. For some people, a clinician may consider a corticosteroid injection, particularly when pain is prominent. The best option depends on your health and the stage of your symptoms.
Can online physiotherapy help?
In a video consultation, a physiotherapist can ask about your symptoms, observe how your shoulder moves, guide suitable exercises and review your progress. If your symptoms suggest that you need a hands-on examination, imaging or medical treatment, they can advise you to seek appropriate in-person care. A plan can change as pain settles and mobility improves.
When should you seek help?
See a GP or physiotherapist if shoulder pain and stiffness persist or significantly limit movement. Seek prompt medical advice if you have sudden severe pain, symptoms after an injury, or you feel unwell. A clear assessment helps rule out other causes and guides treatment.
Want to talk through your shoulder symptoms? Book a free initial consultation with YourPhysio. You can meet the physiotherapist, explain what is happening and learn how our online service works before choosing whether to book a paid physiotherapy session.
Further reading: NHS: Frozen shoulder; South Tees NHS: Physiotherapist booklet. General information only; individual advice depends on an assessment. Stock photo: Dane Wetton / Unsplash.