Why Does My Shoulder Hurt When I Lift My Arm?

Ever noticed a sharp twinge or dull ache in your shoulder when you reach up to grab something off a shelf? Or maybe you’ve felt pain putting on a jacket or brushing your hair? If that sounds familiar, you’re not alone. Shoulder pain when lifting your arm is a common issue we see here at Belconnen Physiotherapy, and the good news is—there’s help.

Let’s break down what might be going on, and what you can do to feel better.

So, what’s causing the pain?

The shoulder is a complex joint—it gives us a huge range of movement, but that also makes it more prone to problems. If lifting your arm hurts, it could be due to a few different things:

1. Rotator cuff irritation or strain

Your rotator cuff is a group of muscles and tendons that help lift and rotate your arm. These can become irritated or strained from overuse, poor posture, or even sleeping in an awkward position. If the tendons get inflamed, it’s called tendinopathy—and that can make overhead movements pretty painful.

2. Shoulder impingement

This happens when the tendons in your shoulder get “pinched” between bones as you lift your arm. It can feel like a sharp, catching pain—often worse the higher you go. Impingement can be caused by poor posture, muscle imbalance, or doing the same motion repeatedly (like throwing or lifting).

3. Bursitis

There are small fluid-filled sacs in your shoulder called bursae that help reduce friction. If one gets inflamed (bursitis), it can make movement uncomfortable, especially when reaching up or out.

4. Frozen shoulder (adhesive capsulitis)

If your shoulder pain is paired with stiffness and a gradual loss of movement, it might be frozen shoulder. This condition can come on slowly and usually affects people over 40. It’s often painful and frustrating, but with the right care, it does improve.

5. Previous injuries or poor posture

Sometimes shoulder pain builds up over time because of an old injury that didn’t fully heal, or simply from years of poor posture (like hunching at a desk). These factors can put extra stress on the shoulder joint and muscles.

When should I be concerned?

If the pain is stopping you from doing everyday tasks—or it’s sticking around for more than a few days—it’s worth getting it checked. Other signs to look out for include:

• Pain that gets worse at night or interrupts your sleep

• Weakness in your arm or shoulder

• Trouble reaching behind your back or overhead

• Swelling or warmth around the joint

Shoulder pain might seem minor at first, but ignoring it can lead to bigger issues down the track. The sooner you get it looked at, the quicker you can start feeling better.

How can physiotherapy help?

Here at Belconnen Physiotherapy, we start by figuring out what’s really going on. Every shoulder is different, and we want to know what’s causing your pain—not just treat the symptoms.

We’ll check your movement, strength, posture and any contributing habits. Then we create a personalised plan to help you:

✅ Reduce pain
✅ Improve movement
✅ Strengthen your shoulder muscles
✅ Prevent it from coming back

Treatment might include hands-on techniques to loosen up tight areas, guided exercises to build strength and control, and tips for better posture or daily habits.

We’ll also give you clear advice on what to do at home—like how to stretch safely, when to rest, and when to keep moving.

What you can do right now

While you're waiting to see us (or deciding to!), here are a few quick tips:

• Avoid painful movements but don’t stop using your arm completely. Gentle movement helps recovery.

• Apply ice for 10–15 minutes if it’s feeling inflamed or swollen.

• Check your posture, especially if you sit at a desk a lot. Keep your shoulders relaxed and avoid slouching forward.

• Try simple shoulder rolls or gentle pendulum swings to keep things mobile without strain.

You don’t have to put up with shoulder pain

It’s easy to dismiss shoulder pain as “just one of those things,” but the truth is—you can do something about it. Whether it’s from overuse, posture, or an old injury, there are proven ways to get your shoulder working (and feeling) better.

If lifting your arm is a daily struggle, book an appointment with us at Belconnen Physiotherapy. We’ll help you move freely again—so you can get back to doing the things you enjoy, pain-free.