Shoulder pain can be a frustrating and limiting issue, especially if it flares up when you lift your arm. This discomfort can make everyday activities like reaching for a high shelf, putting on a jacket, or even waving hello difficult. If you’re experiencing shoulder pain, you’re likely looking for answers and effective ways to find relief.
In this article, we’ll explore the possible causes of shoulder pain when lifting your arm, practical treatment options, and preventive measures.
Why Does My Shoulder Hurt When I Lift My Arm?
Shoulder pain when lifting your arm is often due to irritation, inflammation, or injury in one of the shoulder’s many muscles, tendons, or joints. The shoulder is a complex ball-and-socket joint with a wide range of motion, but this flexibility also makes it more susceptible to strains and injuries.
Here are some of the most common reasons why shoulder pain might occur when lifting your arm:
1. Rotator Cuff Injury
One of the most common causes of shoulder pain is an injury to the rotator cuff, which is a group of muscles and tendons that stabilize the shoulder. Rotator cuff injuries can happen suddenly due to a fall or lifting heavy objects or may develop gradually from repetitive motions or overuse.
Symptoms of a Rotator Cuff Injury:
- Pain when lifting or rotating the arm
- Weakness in the shoulder
- Difficulty raising your arm above your head
- Pain when lying on the affected shoulder
2. Impingement Syndrome
Shoulder impingement, or impingement syndrome, happens when the tendons of the rotator cuff become pinched between the bones in the shoulder. This can cause pain, especially when you lift your arm overhead. Impingement syndrome is common in athletes or people who frequently engage in overhead activities, like painting or lifting.
Symptoms of Impingement Syndrome:
- Sharp pain when lifting the arm above the shoulder
- Difficulty reaching up or across the body
- Pain that worsens with repetitive overhead motion
3. Bursitis
Bursitis is the inflammation of the bursa, a fluid-filled sac that cushions the joint and helps reduce friction. When the bursa in the shoulder becomes irritated or inflamed, it can cause pain, especially when moving the arm. Shoulder bursitis can develop from overuse, injury, or repetitive motions.
Symptoms of Shoulder Bursitis:
- Pain when lifting the arm or pressing on the shoulder
- Tenderness around the shoulder joint
- Swelling or redness near the shoulder
4. Frozen Shoulder (Adhesive Capsulitis)
Frozen shoulder is a condition where the shoulder joint becomes stiff and painful, limiting the range of motion. The cause isn’t always clear, but it often develops after an injury, prolonged immobilization, or conditions like diabetes. Frozen shoulder can take months or even years to resolve, but treatment can help speed up recovery.
Symptoms of Frozen Shoulder:
- Pain and stiffness in the shoulder
- Limited range of motion when lifting the arm
- Pain that worsens at night or after inactivity
5. Tendonitis
Tendonitis in the shoulder is inflammation of the tendons, usually caused by overuse or repetitive motions. Athletes or people who frequently lift heavy objects are more susceptible to developing tendonitis in the shoulder, leading to pain when lifting the arm.
Symptoms of Shoulder Tendonitis:
- Pain in the front or side of the shoulder
- Pain that worsens with movement, especially overhead
- Swelling or tenderness around the shoulder
6. Shoulder Labrum Tear
The labrum is a ring of cartilage that surrounds the shoulder socket, helping stabilize the joint. A tear in the labrum can occur due to an injury, fall, or repetitive shoulder motions. This can lead to pain, instability, and a catching or popping sensation when lifting the arm.
Symptoms of a Shoulder Labrum Tear:
- Deep, aching pain in the shoulder
- Clicking or popping sound with movement
- Weakness or instability in the shoulder
7. Arthritis
Shoulder arthritis, particularly osteoarthritis, is a common cause of shoulder pain, especially in older adults. Arthritis causes the cartilage in the joint to wear down, leading to pain, stiffness, and reduced range of motion.
Symptoms of Shoulder Arthritis:
- Stiffness and pain in the shoulder, especially in the morning
- Grinding or clicking sounds with movement
- Pain that worsens with activity and improves with rest
How to Diagnose Shoulder Pain When Lifting Your Arm
If your shoulder pain persists for more than a few days or worsens over time, it’s essential to get a proper diagnosis. A healthcare provider can assess your shoulder and recommend treatments to address the underlying cause.
- Physical Exam: Your doctor will evaluate your shoulder’s range of motion, check for swelling or tenderness, and perform specific movements to pinpoint the source of pain.
- Imaging Tests: X-rays, MRI, or ultrasound may be ordered to get a closer look at the bones, tendons, and muscles in the shoulder. This can help identify conditions like rotator cuff tears, arthritis, or bursitis.
- Possible Referral to a Specialist: If the cause of your shoulder pain isn’t clear, your doctor may refer you to an orthopedic specialist or physical therapist for further evaluation.
Best Treatment For Shoulder Pain When Lifting Arms
Once you have a diagnosis, a treatment plan can be tailored to address the specific cause of your shoulder pain. Treatment may include a combination of rest, physical therapy, medications, and lifestyle modifications. In more severe cases, surgery may be necessary.
1. Rest and Activity Modification
Avoiding activities that aggravate your shoulder pain is an essential first step in recovery. This may include taking a break from sports, lifting, or other activities that require overhead motion. Resting the shoulder gives it time to heal and prevents further irritation or injury.
2. Physical Therapy
Physical therapy is often recommended to improve strength, flexibility, and range of motion in the shoulder. A physical therapist can guide you through exercises designed to target the specific muscles and tendons involved in your pain, helping you regain mobility and prevent future injuries.
Common Physical Therapy Exercises:
- Pendulum Swings: Gentle shoulder swings that help improve range of motion.
- Wall Crawls: Gradual shoulder stretches using a wall to increase overhead reach.
- Resistance Band Exercises: Strengthening exercises that target the rotator cuff and shoulder stabilizers.
3. Ice and Heat Therapy
Using ice and heat can help reduce pain and inflammation in the shoulder. Ice is ideal for the first 48 hours after an injury, while heat can help relax tight muscles and improve blood flow to the area.
How to Use Ice and Heat for Shoulder Pain:
- Ice: Apply an ice pack for 15–20 minutes every few hours during the initial days of an injury or after activities that worsen pain.
- Heat: Use a warm compress or heating pad for 15–20 minutes to relax muscles, especially before stretching or physical therapy exercises.
4. Pain Relievers and Anti-Inflammatory Medications
Over-the-counter medications like ibuprofen or naproxen can help relieve pain and reduce inflammation. However, it’s best to use these medications under the guidance of a healthcare provider, as long-term use can have side effects.
5. Corticosteroid Injections
For more severe or persistent pain, a doctor may recommend a corticosteroid injection directly into the shoulder joint. This can provide relief by reducing inflammation and swelling, though it’s generally considered a temporary solution.
6. Platelet-Rich Plasma (PRP) Therapy
PRP therapy is an emerging treatment that involves injecting concentrated platelets from your own blood into the injured area. This treatment may help speed up the healing process and is sometimes used for chronic tendon or joint issues.
7. Surgery
In cases where shoulder pain doesn’t improve with conservative treatment, surgery may be necessary. Surgical options vary depending on the specific condition but may include procedures to repair torn tendons, remove damaged cartilage, or correct bone alignment.
Shoulder surgery is usually a last resort and is often followed by physical therapy to restore function.
Best Exercises For Shoulder Pain When Lifting Arms
If you’re experiencing shoulder pain when lifting your arm, you should take steps to treat it as soon as possible. Here are some ways to treat shoulder pain when lifting your arm:
1. Strengthening Exercises
One of the best ways to prevent an overuse injury is to strengthen the muscles around your shoulder joint through specific exercises. Strengthening exercises are also one of the best ways to treat an overuse injury, but there are other benefits.
Below are some best practices you can do to strengthen the muscles around your shoulder joint, which can help to prevent and treat shoulder pain when lifting your arms.
Wall Press
Wall Presses are designed to strengthen the muscles around your shoulder joint, specifically the rotator cuff, which is commonly weak in people with shoulder pain.
To perform wall presses, stand in front of a sturdy, bare wall with your back pressed against it. Bend your knees, and keep your spine in a neutral position throughout the exercise.
Lift your arms above your head and place your hands against the wall, with your palms facing outward. Slowly press your hands against the wall and lower your arms back to their original position. Repeat this exercise 10-15 times.
Shoulder Blade Squeeze
The shoulder blade squeeze is an effective exercise for strengthening the muscles around your upper back and shoulders, which can help prevent and treat shoulder pain when lifting your arms.
To do this exercise, sit on a bench with your back straight, shoulders back, and feet planted on the floor. Place a small pillow or a towel between your knees.
Slowly squeeze your shoulder blades together as if you are trying to touch your shoulders together. Hold this squeeze for five seconds, and then release. Repeat this exercise 10-15 times.
Wall Push-Off
Wall push-offs are another excellent strengthening exercise that can help prevent and treat shoulder pain when lifting your arms.
First, stand two feet away from a wall with your feet hip-width apart. Bend your knees slightly, keep your spine in a neutral position, and place your hands against the wall.
Then slowly push your hands against the wall, hold for a few seconds, and slowly release your hands back to their original position. Repeat this exercise 10-15 times.
Upper Back Stretches
Along with strengthening the muscles around your shoulder joint, it’s also important to stretch the muscles around your upper back. Tight muscles around your upper back can cause shoulder pain when lifting your arms, so trying these muscles is vital. Below are a few upper back stretches that can help prevent and treat shoulder pain when lifting your arms.
Overhead Stretch
The overhead stretch is a simple upper back stretch that can help prevent and treat shoulder pain when lifting your arms. To do this stretch, stand with your spine in a neutral position.
Bend your knees slightly, and then raise your arms above your head. Bring your palms together so that they are touching, and slowly bend your upper body towards your hands. Hold this stretch for about 40 seconds, and then release. Repeat this stretch three times per day.
Chest Stretch
The chest stretch is another simple upper back stretch that can help prevent and treat shoulder pain when lifting your arm or sleeping. To do this stretch, stand with your spine in a neutral position.
Bring your arms behind your back, and then move your hands towards each other so that your palms are touching. Hold this stretch for about 40 seconds, and then release. Repeat this stretch three times per day.
How to Prevent Shoulder Pain?
Preventing shoulder pain, especially if you’re prone to injuries, is key to maintaining shoulder health. Here are some effective tips for keeping your shoulders strong and pain-free:
1. Warm Up Before Physical Activity
Warming up your shoulders and upper body before activities can help prevent strains and injuries. Gentle stretches, shoulder rotations, and arm circles are great ways to loosen up the muscles and tendons in your shoulder.
2. Strengthen Shoulder Muscles
Strengthening the muscles around your shoulder, especially the rotator cuff, can provide support and stability. Regularly incorporating shoulder exercises like shoulder presses, resistance band rotations, and reverse flies can help maintain muscle strength.
3. Avoid Overhead Repetitive Motions
If you engage in sports or work that requires repetitive overhead motions, try to avoid excessive strain. Take regular breaks to rest your shoulder and practice good posture to avoid unnecessary stress on the shoulder joint.
4. Practice Good Posture
Poor posture can lead to shoulder pain by placing strain on the shoulder and neck muscles. Maintaining good posture, especially if you work at a desk, helps reduce tension in the shoulder area.
5. Listen to Your Body
If you feel shoulder pain while lifting weights, playing sports, or engaging in any activity, don’t ignore it. Continuing to push through the pain can worsen an injury. Instead, stop the activity and apply ice or rest if needed.
FAQs
1. When should I see a doctor for shoulder pain?
If your shoulder pain persists for more than a few weeks, gets worse, or is accompanied by swelling, bruising, or restricted movement, it’s a good idea to see a doctor. Severe pain after a fall or accident should also be evaluated by a healthcare professional.
2. Can I continue working out with shoulder pain?
It’s best to avoid exercises that exacerbate shoulder pain, especially overhead lifts or weight-bearing movements. Gentle stretches or low-impact activities may be okay but always consult a healthcare provider before continuing any exercise regimen.
3. Can sleeping positions affect shoulder pain?
Yes, sleeping on the affected shoulder can worsen pain. Try sleeping on your back or the opposite side, using a pillow to support the painful shoulder.
Final Thoughts
Shoulder pain when lifting your arm can be a bothersome issue, but understanding the potential causes and treatment options can put you on the path to recovery. Whether the cause is a rotator cuff injury, tendonitis, or arthritis, there are effective treatments and preventive strategies available.
Listen to your body, seek medical guidance if needed, and consider making lifestyle adjustments to support shoulder health. With the right approach, you can reduce your pain, regain mobility, and get back to your regular activities with confidence.
