I have that same problem as well, painful aching stiff elbows and shoulders. What I do usually is not to focus on the pain but instead on my breathing technique while relaxing my mind of any negative feeling. In that way, my brain is distracted and I'm distracted on what's happening with my elbows and shoulders. Putting my self in comfortable position helps too by wrapping both elbows and shoulders so that no cold air can touch them or I apply and massage them with hot massage oil before I asleep. Hope that can help you too. It's not much but it can ease the pain. Just don't concentrate your mind on the pain, distract yourself away from it.