Frozen Shoulder During Menopause? Try These At-Home Treatments for Fast Relief

Struggling with shoulder pain and stiffness that makes everyday tasks like reaching or dressing difficult? You may be dealing with frozen shoulder, a common yet temporary condition that’s more likely to occur during menopause. Here we explain why hormone changes can trigger the condition, plus we share the best frozen shoulder treatment options to speed healing from the comfort of home.

What is frozen shoulder?

Frozen shoulder, or adhesive capsulitis, occurs when the connective tissue around the shoulder joint becomes inflamed and thickened, leading to pain and limited mobility. Symptoms of frozen shoulder include a deep ache around the shoulder or upper arm, says Elizabeth Batterton, MD, a sports medicine physician at Banner Health University Orthopedic and Sports Medicine Institute in Phoenix, AZ, and a clinical associate professor of family medicine at The University of Arizona College of Medicine-Phoenix. 

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“Frozen shoulder pain can sometimes also be sharp and radiate to the elbow or even your trapezius muscles—the ones on either side of your upper back,” adds Dr. Batterton. 

There are three stages of frozen shoulder:

• Stage 1: Freezing. Pain begins and gradually worsens, and your shoulder loses its range of motion. This stage can last anywhere from six weeks to nine months. 
• Stage 2: Frozen. During the “frozen” phase, your pain may actually improve, but your shoulder is still stiff. This can last four to six months.
• Stage 3: Thawing. Your shoulder slowly gets better, restoring normal (or close to normal) range of motion and strength. It takes six months to two years.  

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The link between frozen shoulder and menopause

“Frozen shoulder mostly affects women between the ages of 40 and 60, which coincides with both menopause and perimenopause,” says Jocelyn R. Wittstein, MD, an orthopedic surgeon and an associate professor of orthopedic surgery at Duke University School of Medicine in Durham, NC. After seeing so many women in this age range coming in with the condition, Dr. Wittstein and her Duke University colleagues conducted a study that found estrogen may play a key role in frozen shoulder.

“We found women who weren’t using menopausal hormone therapy [also known as hormone replacement therapy] were twice as likely to develop frozen shoulder compared to those who were taking it,” reports Dr. Wittstein. “Estrogen plays a role in stimulating bone growth, reducing inflammation and promoting connective tissue integrity.” And its decline during menopause may raise the risk of frozen shoulder.

Frozen shoulder treatment options you can do at home

There’s positive news when it comes to frozen shoulder during menopause: Eventually, it’ll go away. But until your shoulder has “thawed,” these home treatments for frozen shoulder help reduce pain and restore movement.

Try an OTC pain reliever 

Non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen and naproxen relieve frozen shoulder pain during menopause by reducing inflammation in the shoulder joint. 

Alternatively, you can use a topical cream or gel, says Dr. Batterton. “While a topical medication may not get deep enough to the shoulder joint, it will get deep enough to more locally reduce inflammation in the muscles and the bursa (the small, fluid-filled sac that cushions the joint),” she explains. 

Dr. Batterton says there are a number of products out there: You can use an arnica cream or something stronger such as Voltaren or Icy Hot, the latter of which contains four percent lidocaine, a topical anesthetic. “Whichever product you choose, I suggest applying it to the affected shoulder two to three times a day,” says Dr. Batterton.

Apply heat or ice 

Is heat or ice more effective for treating frozen shoulder during menopause? Dr. Batteron says it’s a personal preference. Ice reduces inflammation and numbs the pain, while heat can soothe sore muscles and bring more healing blood flow to the area to ease stiffness and restore range of motion in the shoulder.

Generally speaking, ice is more effective at bringing down inflammation when frozen shoulder pain first flares up. But it often pays to alternate with moist heat to alleviate stiffness that can linger. The reason? Moist heat penetrates significantly deeper into tissues than dry heat, relieving discomfort in a quarter of the time, say Linda Loma researchers. 

A recommended frozen shoulder treatment to try: Alternate applying an ice pack or a heating pad for 15 to 20 minutes at a time, three to four times a day until pain and stiffness subsides.

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Take a curcumin supplement

Curcumin, a potent compound found in turmeric, is an anti-inflammatory and may help soothe frozen shoulder pain during menopause, Dr. Wittstein says. 

One study in Current Rheumatology Reports found individuals with knee arthritis who took turmeric extract daily for up to 16 weeks had a significant reduction in pain and improved physical function compared to those who took a placebo. The study also found the effects of turmeric were on par with NSAIDs, which means the supplement may also help with frozen shoulder. 

What’s more, a separate study in Frontiers in Medicine notes that curcumin may help regulate how tissues grow and change, potentially lessening scar tissue formation that exacerbates pain and stiffness and restricts movement.

According to the Arthritis Foundation, taking 500 mg. of curcumin twice a day may ease inflammation. Tip: Choose a curcumin supplement that also contains black pepper—a.k.a. piperine—which research shows improves absorption.  

Sleep on your good side

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Finding a comfortable sleep position can be a challenge when you have shoulder pain. Sleeping on your affected arm puts undue pressure on your shoulder. If you’re a side sleeper, sleeping on your “good” (non-affected) side while hugging a pillow to your chest with your affected arm can provide some comfort.

“Lying on your back with some extra pillows under your painful arm to support the shoulder can also help with night pain,” adds Dr. Wittstein.

When to see your doctor for frozen shoulder treatment

If your frozen shoulder pain and stiffness lingers despite using the above home remedies, you should discuss more intensive treatment options with your doctor. That may include prescription anti-inflammatory medications, steroid injections or physical therapy. In rare cases, surgery may be recommended.