Should I Rest or Move a Sore Shoulder?

You’ve got shoulder pain.
Maybe it started after lifting something heavy, or maybe it crept in slowly after weeks of sitting at a desk or working overhead.

Now you’re stuck wondering:
“Should I rest it… or should I keep moving it?”

Great question. Let’s break it down—step by step—so you know exactly what to do (and what to avoid) to start feeling better.

First Things First: What Kind of Shoulder Pain Is It?

Not all shoulder pain is the same.

If your pain came on suddenly after a fall or injury, and you can’t move your arm, or it feels unstable—stop right there. You’ll want to get it properly assessed by a health professional to rule out anything serious.

But if your shoulder is just sore, tight, or achy, especially with movement or certain positions, then this blog is for you.

And here’s the simple answer:

In most cases, gentle movement is better than complete rest.

But it’s all about the right kind of movement.

Why Rest Alone Can Make Things Worse

Rest might feel like the safest choice—especially if the pain flares up when you move. But here’s the problem:

• When you stop moving your shoulder, it stiffens up.

• The muscles around it can weaken.

• Blood flow slows, which slows down healing.

What starts as a minor issue can spiral into a frozen shoulder or long-term stiffness.

So while it’s okay to take it easy at first, completely “babying” the shoulder for too long can backfire.

So… What Kind of Movement Helps?

Think of movement as medicine—but only when it’s done the right way.

Here are some general rules:

✅ Start Small and Gentle

Think shoulder rolls, pendulum swings, or gentle arm slides on a table or wall.

If it hurts more after the movement, that’s a red flag to back off. But a little discomfort during is okay, as long as it eases after.

✅ Stay Out of the Pain Zone

Don't push through sharp or intense pain. Let comfort be your guide.

If you find a movement that feels good or loosens things up, that’s your green light.

✅ Don’t Rush Back Into Heavy Lifting

Your shoulder needs time to rebuild strength and coordination. Jumping back into overhead pressing or sports too soon can re-aggravate things.

Slow and steady wins here.

When Should You Rest?

There are times when rest plays a helpful role. Like:

• Right after an acute injury

• If the pain is sharp, stabbing, or sudden

• If there's swelling or bruising

• If moving your arm causes a deep ache that lingers for hours

In these cases, short-term rest—24 to 72 hours—can help calm things down before you gently reintroduce movement.

Use ice or heat, support the arm if needed, and get some guidance from a physiotherapist before you get going again.

Here’s the Sweet Spot

The best recovery happens when you find that middle ground:

🛑 Not doing nothing
✅ Not doing too much

It’s a Goldilocks situation: just enough movement to promote healing, without pushing it into more pain or inflammation.

This is exactly where physiotherapy comes in.

A Quick Example

Let’s say your shoulder’s sore after gardening on the weekend. It aches when you reach overhead and feels stiff in the morning.

Instead of avoiding movement altogether, you do a few light shoulder shrugs, some wall slides, and arm circles each day. You skip the overhead work for now but keep using your arm for gentle tasks.

Within a week or two? You’re moving easier, with less pain. And you’ve avoided making things worse by staying too still.

Still Not Sure What to Do?

If the pain is hanging around for more than a few days—or it’s stopping you from doing what you love—it’s time to get it checked out.

At Forster Tuncurry Physiotherapy, we help people just like you get moving again, safely and confidently.

We’ll look at what’s causing the pain, guide you through the right exercises, and help you avoid the setbacks that come with guessing your way through recovery.

The Bottom Line?

Movement usually beats rest.
But only when it’s done right.

Don’t let shoulder pain linger. You don’t need to push through it—but you don’t need to stop completely either.

If you’re not sure where to start, we’re here to help. Book an appointment and let’s get your shoulder moving in the right direction.