Why Does My Shoulder Hurt When I Lift My Arm?
It starts off small.
You reach up to grab something off a shelf…
You wave to someone…
You try to put on a shirt…
And there it is—that familiar pinch or ache in your shoulder.
You're probably asking yourself:
"Why does my shoulder hurt when I lift my arm?"
You’re not alone. This is one of the most common complaints we see at Forster Tuncurry Physiotherapy.
The good news? Most shoulder pain has a fix.
But first, you need to understand what’s going on—and what to do next.
Here's What's Likely Causing That Shoulder Pain
There are a few usual suspects. Let’s break them down simply.
1. Rotator Cuff Irritation
This is the most common cause.
Your rotator cuff is a group of muscles and tendons that keep your shoulder stable and moving smoothly.
When it's overused, tight, or inflamed, you'll feel pain lifting your arm—especially between shoulder height and ear height.
This is known as a painful arc. You’ll feel fine at first, then ouch, then better again near the top.
2. Shoulder Impingement
Imagine your shoulder joint like a busy traffic roundabout.
Sometimes, when things get tight or inflamed, structures like tendons or bursae get pinched when you lift your arm.
That pinching = pain.
It’s super common in people who:
Sit with rounded shoulders
Do lots of overhead work
Play sports like tennis or pickleball (yep, it’s a theme!)
3. Frozen Shoulder (Adhesive Capsulitis)
If lifting your arm feels stiff and painful—and it’s getting worse over time—you might be dealing with frozen shoulder.
This condition affects the capsule around your joint, making it tight and restricting movement in all directions, not just when lifting.
4. Tendonitis or Bursitis
Inflamed tendons or the bursa (a fluid-filled sac that reduces friction) can also cause sharp pain during movement.
It often shows up after repetitive use—think painting, lifting, or even sleeping awkwardly.
How Do You Know Which One It Is?
That’s where a physio can help.
We test how your shoulder moves, where the pain shows up, and how your muscles are working together.
But here’s a helpful tip:
If the pain is sharp, in a small area, and only when you lift—think rotator cuff or impingement.
If the pain is broad, deep, and movement is limited all around—think frozen shoulder.
If it’s come on suddenly after overuse—could be bursitis or tendonitis.
Should You Keep Using It… or Rest?
Here’s what we tell our clients:
Don’t stop moving. Just move smart.
Complete rest usually makes things worse—your shoulder can stiffen up and muscles weaken.
Instead:
Avoid painful ranges (that mid-range “ouch” zone)
Keep the rest of your arm and shoulder moving gently
Use ice or heat if it feels inflamed or tight
3 Things You Can Try Today
Let’s get practical.
1. Wall Slides
Face a wall, place a cloth or your hands on it, and slowly slide up and down.
This encourages movement without the full weight of lifting.
2. Shoulder Blade Squeezes
Stand tall and gently pinch your shoulder blades back and down.
This helps reset your posture and offloads your shoulder joint.
3. Posture Breaks
If you sit a lot, set a timer every 30–60 minutes.
Stand up, stretch your arms, and open your chest.
Small things like this make a big difference.
When to Get It Checked
If the pain:
Has been around for more than a week
Is stopping you from sleeping or moving
Is getting worse, not better
Then it’s time to see a physio.
At Forster Tuncurry Physiotherapy, we can figure out what’s going on and show you exactly how to fix it—step by step.
No guesswork. No scary medical stuff. Just a clear plan to get you moving again.
Final Thoughts
Pain when lifting your arm isn’t just annoying—it can stop you from doing the things you enjoy.
But it doesn’t mean you need to give up, power through, or pop painkillers forever.
With the right help, most shoulder pain can be treated, managed, and even prevented.
Let’s get you back to lifting, reaching, waving, and moving without pain.
Book an appointment today—and give your shoulder the support it needs.
