Why Does My Shoulder Hurt When I Lift My Arm?

Reaching for a cupboard, putting on a coat or lifting your arm above your head can become surprisingly difficult when your shoulder starts to hurt.

But why does this happen?

Shoulder pain when lifting or reaching does not always have one obvious cause. The shoulder is a highly mobile joint, with several muscles, tendons and other structures working together to control movement. Pain can develop after an injury, following repetitive activity or gradually without a clear trigger.

Understanding some of the common causes can help you make sense of what your shoulder may be experiencing.

Common Causes of Shoulder Pain

Rotator Cuff Problems

The rotator cuff is a group of muscles and tendons that helps stabilise and move the shoulder.

Irritation in this area can cause pain when reaching overhead, lifting objects or performing repeated arm movements. You may also notice weakness or discomfort in particular positions.

Importantly, shoulder pain does not automatically mean there is serious tendon damage. Symptoms can be influenced by activity levels, strength, movement and how accustomed your shoulder is to a particular load.

Repetitive Activities

Shoulder pain can sometimes develop simply because you have started doing more than your body is used to.

Gardening, decorating, swimming, gym workouts, throwing sports or repetitive overhead work can all place increased demands on the shoulder.

This can be particularly noticeable after returning to an activity following a long break.

Frozen Shoulder

If pain is accompanied by increasing stiffness, frozen shoulder may be another possibility.

Simple movements such as reaching behind your back, putting on a jacket or lifting your arm can gradually become more difficult.

Frozen shoulder can develop without an obvious injury and tends to change over time.

Neck-Related Pain

Not every pain around the shoulder actually starts in the shoulder.

Problems involving the neck can sometimes cause discomfort around the shoulder blade or upper arm. Nerve irritation may also cause tingling, numbness or weakness.

This is one reason shoulder pain should not always be assessed in isolation.

Should You Stop Moving a Painful Shoulder?

When movement hurts, completely resting the shoulder can seem like the safest option.

However, avoiding movement altogether is not always helpful. In many cases, maintaining appropriate movement can be important.

The key is finding the right level.

You may need to temporarily reduce activities that significantly aggravate your symptoms, rather than stopping all shoulder movement. As your tolerance improves, activity can gradually be increased again.

If a particular movement repeatedly makes your symptoms worse, it is worth getting advice rather than simply pushing through it.

Do You Need Shoulder Exercises?

There is no shortage of shoulder exercises available online, from rotator cuff strengthening to stretches and mobility exercises.

But an exercise that helps one person may not be appropriate for another.

The right approach depends on factors such as your symptoms, movement, strength, activity levels and the reason behind the pain.

This is why finding the cause is often more useful than simply searching for the best shoulder pain treatment.

When Should You Get Shoulder Pain Checked?

Minor shoulder pain may settle with sensible activity modification and time. However, consider seeking professional advice if your symptoms: 

Sudden severe pain following an injury, significant swelling or deformity, inability to move the arm, or persistent numbness should be assessed promptly.

Shoulder Pain Is Not Always as Simple as It Seems

Two people can both experience pain when lifting their arm but have very different underlying problems.

For one person, it may be related to an increase in activity. For another, it could involve stiffness, tendon irritation or the neck.

So rather than assuming that every shoulder problem needs the same exercise or shoulder pain treatment, it is worth considering the bigger picture.

If your shoulder pain is persistent or affecting your everyday activities, you can learn more about shoulder pain physiotherapy at The Physiotherapy Centre and how these problems can be assessed and managed.

The first step is understanding why your shoulder hurts and what it needs to move comfortably again.