Why Does My Shoulder Hurt When I Lift My Arm?

Why Does My Shoulder Hurt When I Lift My Arm?

Pain when lifting your arm, especially overhead, is often caused by subacromial impingement, where soft tissue in the shoulder gets compressed between the top of the arm bone and the shoulder blade. It's usually the result of a combination of factors, such as repetitive overhead movement, poor posture, or age-related changes, rather than a single injury. Physiotherapy is one of the most effective non-surgical treatments, focusing on strengthening the rotator cuff and correcting the underlying movement or posture patterns causing the compression.

Understanding Shoulder Pain During Everyday Movements

Shoulder pain can make even simple tasks, like brushing your hair or reaching into a cupboard, feel difficult. One of the most common causes of this type of discomfort is subacromial impingement.

This condition develops when structures within the shoulder, such as the rotator cuff tendons or the bursa, become irritated or compressed. Over time, this can lead to pain, reduced movement, and difficulty with overhead activities.

What Is Subacromial Impingement?

Subacromial impingement occurs when soft tissues in the shoulder are compressed in a narrow space between the top of the arm bone and part of the shoulder blade.

This repeated "pinching" can lead to:

• Inflammation
• Pain during movement
• Reduced shoulder function

If left untreated, it may progress to conditions such as rotator cuff tears or bursitis.

Why Does Shoulder Impingement Develop?

In most cases, it's not just one cause. It's a combination of factors building up over time.

Movement and Lifestyle Factors

Repetitive overhead movements, common in sports like swimming, tennis, or cricket, can gradually irritate the shoulder. Similarly, jobs that involve frequent lifting or working above shoulder height can increase strain.

Posture and Muscle Imbalance

Poor posture, especially rounded shoulders from desk work, can reduce the space within the shoulder joint. Over time, this increases pressure on the tendons.

Age and Structural Changes

As we get older, the rotator cuff tendons naturally weaken. Some individuals may also have structural differences, such as a curved or "hooked" bone shape, which increases the likelihood of impingement.

Who Is Most Likely to Experience It?

Subacromial impingement is commonly seen in:

• People with desk-based jobs and poor posture
• Athletes performing repeated overhead movements
• Manual workers (e.g. painters, electricians, builders)
• Adults over 40

What Are the Common Symptoms to Look Out For?

Symptoms often develop gradually and may worsen over time. You might notice:

• Pain when lifting your arm, especially overhead
• Weakness in the shoulder during activity
• Difficulty reaching behind your back
• Discomfort when lying on the affected side
• A general feeling of stiffness or restriction

Many people also report that the pain becomes more noticeable at night.

How Does Physiotherapy Help Shoulder Impingement?

Physiotherapy is one of the most effective ways to treat subacromial impingement without surgery. Rather than just focusing on pain, treatment aims to address the root cause, whether that's posture, movement patterns, or muscle imbalance.

Exercise Rehabilitation

Exercise is the most important part of long-term recovery. A structured programme will typically focus on:

• Strengthening the rotator cuff
• Improving control of the shoulder blade
• Restoring pain-free range of motion

Over time, this helps reduce pressure in the joint and prevents symptoms from returning.

Posture and Movement Correction

Small changes in posture can have a big impact. Improving how you sit, work, and move helps:

• Create more space in the shoulder
• Reduce strain on tendons
• Support long-term recovery

Additional Treatment Options

In some cases, other treatments may be recommended:

• Taping or bracing to support the shoulder
• Acupuncture to reduce pain and muscle tension
• Corticosteroid injections for more persistent inflammation
• Surgery (only in more severe or long-standing cases)

How Can You Prevent Shoulder Impingement from Returning?

Once symptoms improve, prevention becomes key. Focus on:

• Maintaining good posture throughout the day
• Strengthening shoulder and upper back muscles
• Warming up before sport or exercise
• Avoiding repetitive strain without rest

Consistency here is what keeps the shoulder healthy long-term.

Treat the Cause, Not Just the Pain

Shoulder impingement can be frustrating, especially when it affects everyday activities. However, with the right treatment approach, most people recover well without needing surgery.

The key is early intervention and a structured rehabilitation plan that addresses both symptoms and underlying causes.

At Relive Physiotherapy in Chester, we specialise in shoulder pain and impingement treatment, helping you return to full movement with confidence.

Book your appointment today and start your recovery.

Frequently Asked Questions

What does subacromial impingement feel like?

Common symptoms include pain when lifting the arm overhead, weakness during activity, difficulty reaching behind your back, discomfort lying on the affected side, and stiffness that often feels worse at night.

Can shoulder impingement be treated without surgery?

Yes, in most cases. Physiotherapy is one of the most effective non-surgical treatments, focusing on strengthening the rotator cuff, correcting posture, and restoring pain-free movement. Surgery is generally only considered in more severe or long-standing cases.

Who is most at risk of shoulder impingement?

It's commonly seen in people with desk-based jobs and poor posture, athletes performing repetitive overhead movements, manual workers, and adults over 40, though it's usually a combination of factors rather than a single cause.

What happens if shoulder impingement is left untreated?

It may progress to more serious conditions such as rotator cuff tears or bursitis, which is why early intervention and a structured rehabilitation plan are recommended.

How can I stop shoulder impingement from coming back?

Maintaining good posture, strengthening the shoulder and upper back muscles, warming up before exercise, and avoiding repetitive strain without adequate rest all help reduce the risk of recurrence.

About the Author:

Niya Doiphode

Specialist Physiotherapist

Niya holds a Master's degree in Musculoskeletal Sports Science, and Health, Sport and Exercise from Loughborough University.

As a Specialist Physiotherapist at Relive Physiotherapy, she has a strong interest in running biomechanics and has authored a paper examining the impact of "super shoes" on running performance. She also has a particular passion for pelvic health, bringing a well-rounded, evidence-based approach to her practice.

At the clinic, Niya genuinely enjoys getting to know the people she treats. Outside of work, she loves exploring different cuisines, especially Asian food, along with art and rock climbing.