Shoulder pain after sitting for a long time can be relieved by proper exercise, medication, hot compresses and physical therapy. 1. Appropriate activities: Sedentary people can get up every hour and move for 10 minutes, such as moving the neck and shoulders, so that muscle relaxation, and then relieve the pain caused by local muscle spasm. 2. Medication: Under the guidance of a doctor, you can take anti-inflammatory and pain-relieving medication orally, and at the same time, stick painkillers or rub ointment on the painful parts, such as ibuprofen, diclofenac sodium and other drugs. 3. Hot compresses: you can apply hot compresses to the painful area, you can use hot water bags and hot towels, but not too hot to prevent burns, it is recommended to apply hot compresses for 20-30 minutes/times, which can promote local blood circulation and relieve muscle tension, so as to relieve the pain. 4. Physical therapy: infrared therapy, microwave therapy, intermediate frequency pulsed electric therapy, can promote local blood circulation, relieve pain symptoms. If the shoulder pain after sitting for a long time is not relieved after resting and activities, it is recommended to go to the regular hospital in time for consultation, clear diagnosis and targeted treatment.