Why Does My Shoulder Hurt When I Reach Overhead?
A ProVital Physiotherapy Guide
Have you ever felt pain in your shoulder when reaching for something on a high shelf, hanging clothes, washing your hair or lifting your arm above your head?
You may notice the pain only during certain movements, or it may become more uncomfortable when lying on the affected side at night. Although shoulder pain is common, it can make simple daily activities surprisingly difficult.
There are several possible reasons for this pain. Understanding what may be causing it can help you manage your symptoms and know when to seek professional advice.
Common Reasons Your Shoulder Hurts
Rotator cuff-related shoulder pain
One common cause is irritation of the rotator cuff, a group of four muscles and their tendons that help control shoulder movement and stabilise the joint.
When these tendons become sensitive to the demands placed on them, you may experience pain when reaching overhead, lifting objects or performing repetitive activities. This can develop gradually, particularly if you have recently increased your exercise or frequently perform overhead work.
Shoulder stiffness
If your shoulder feels stiff and you struggle to lift your arm as high as usual, reduced joint mobility may be contributing to your symptoms. Conditions such as frozen shoulder can cause progressive pain and stiffness, making activities like dressing or reaching behind your back difficult.
Overuse or sudden injury
Repeated overhead movements, heavy lifting or an unexpected injury can irritate the tissues around your shoulder. Symptoms may include pain during movement, tenderness or difficulty using your arm normally.
Not all shoulder pain has the same cause. A proper assessment is important because different conditions can produce similar symptoms.
What Happens When You Raise Your Arm?
Your shoulder is designed to move through a wide range of motion. When you reach overhead, your shoulder joint, shoulder blade and surrounding muscles work together to guide your arm.
If the tissues around your shoulder are irritated, or if the movement places more demand on them than they can comfortably tolerate, lifting your arm may trigger pain.
This does not automatically mean that something is torn or damaged. Pain can occur when tissues become sensitive to movement or loading, even without a major injury.
The location of your pain, how it started, your shoulder mobility and your strength can all help a healthcare professional determine the likely cause.
Simple Ways to Manage Shoulder Pain
If your shoulder hurts when reaching overhead, a few practical adjustments may help.
Modify aggravating activities. Temporarily reduce repetitive overhead movements or heavy lifting that significantly worsens your symptoms. You do not necessarily need to stop using your shoulder completely.
Keep your shoulder moving. Gentle movement within a comfortable range can help maintain mobility. Avoid forcing your arm through sharp or severe pain.
Return to exercise gradually. Appropriate exercises can help improve shoulder strength, mobility and tolerance for daily activities. Choose exercises according to your symptoms and current ability.
If your pain persists, keeps returning or limits your daily activities, consider an assessment with a physiotherapist or other qualified healthcare professional.
Getting Your Shoulder Moving Again
Physiotherapy can help identify factors contributing to your shoulder pain and guide your recovery.
During an assessment, your physiotherapist may examine your shoulder movement, strength and ability to perform everyday tasks. They may also assess your neck when appropriate, as problems in the neck can sometimes cause pain around the shoulder or arm.
Depending on the findings, treatment may include individualised exercises to improve shoulder strength and mobility, advice on managing daily activities, and manual therapy where appropriate.
The aim is to help you regain comfortable movement and return to activities such as working, exercising and reaching overhead with greater confidence.
Not everyone needs an X-ray or MRI. Your physiotherapist or doctor can determine whether further investigation is necessary based on your symptoms, examination and progress.
Shoulder Pain: Signs You Shouldn't Ignore
Seek urgent medical assessment if your shoulder pain follows a significant injury, your shoulder looks deformed, or you suddenly cannot move your arm.
Shoulder pain accompanied by chest pain, shortness of breath, sweating or pain spreading to the jaw requires emergency medical care, as it may indicate a heart-related problem.
You should also seek medical advice if your pain is worsening or persistent, or if you experience fever, unusual swelling, persistent numbness or significant weakness.
Moving Forward With Less Shoulder Pain
Shoulder pain when reaching overhead is common and may be related to rotator cuff problems, stiffness, overuse or injury.
Rather than avoiding movement altogether, it is important to understand what may be causing your pain, adjust aggravating activities and gradually restore comfortable movement.
If your shoulder pain is affecting your work, exercise, sleep or daily routine, a physiotherapy assessment can help identify possible contributing factors and guide an appropriate recovery plan.
References
American Academy of Orthopaedic Surgeons. (2025). Management of rotator cuff injuries: Clinical practice guideline. https://www.aaos.org/quality/quality-programs/rotator-cuff/
AAOS
Desmeules, F., Roy, J.-S., Lafrance, S., Charron, M., Dubé, M.-O., Dupuis, F., Beneciuk, J. M., Grimes, J., Kim, H. M., Lamontagne, M., McCreesh, K., Shanley, E., Vukobrat, T., & Michener, L. A. (2025). Rotator cuff tendinopathy diagnosis, nonsurgical medical care, and rehabilitation: A clinical practice guideline. Journal of Orthopaedic & Sports Physical Therapy, 55(4), 235–274. https://doi.org/10.2519/jospt.2025.13182
