Modify Your Activities
Avoid repetitive movements or activities that may worsen your symptoms. This may include changing your posture or technique for certain activities, taking breaks or reducing the frequency or duration of the activity.
Cold and Heat Therapy
Applying ice or a cold compress to the affected area can help reduce inflammation and pain. Use a cold compress for 15-20 minutes at a time, several times a day. After the initial inflammation has subsided, you can use a warm compress or take a warm shower to help ease pain and stiffness.
Stretching and Strengthening Exercises
Gentle stretching and strengthening exercises can help improve range of motion and flexibility, and may also help prevent future flare-ups. Your doctor or a physical therapist can recommend specific exercises based on the location and severity of your bursitis.
Rest and Sleep
Getting adequate rest and sleep is important for allowing the body to heal and recover from bursitis. Aim for 7-8 hours of sleep per night, and try to avoid activities that may aggravate your symptoms during the day.
Excess weight can place added strain on the joints and exacerbate bursitis symptoms. Maintaining a healthy weight through a balanced diet and regular exercise can help reduce the burden on the affected joint and alleviate symptoms of bursitis.
Over-the-counter pain medications such as acetaminophen or nonsteroidal anti-inflammatory drugs (NSAIDs) can help to manage pain and reduce inflammation.