Shoulder Pain When Raising Your Arm: Causes and Treatment

The painful arc

Many people describe pain in the middle of the lifting movement, roughly between shoulder and head height, which eases above and below that range. This painful arc is typical of rotator cuff problems and what used to be called shoulder impingement.

Common causes

Rotator cuff tendinopathy. Irritation of the rotator cuff tendons from overload, often after increasing overhead activity, gym work or with age.

Rotator cuff tears. Partial or full tears, from injury or gradual wear. Weakness lifting the arm can be a sign.

Bursitis. Inflammation of the bursa above the rotator cuff.

Frozen shoulder. Pain and progressive loss of movement in all directions, particularly turning the arm outwards. Our frozen shoulder page covers this.

Neck problems. Sometimes shoulder pain comes from the neck.

How physiotherapy treats it

Most rotator cuff problems improve with exercise. Treatment usually progresses from pain-free movement and isometric exercises to progressive rotator cuff and shoulder blade strengthening. Our rotator cuff strengthening guide shows key exercises.

Short-term pain relief, like ice, taping and hands-on treatment, can help, but strengthening is what brings lasting improvement.

What to avoid

Avoid repeated painful overhead movements while the shoulder settles. Don't stop moving the arm completely, which can lead to stiffness.

When to get checked

See a physiotherapist if pain lasts more than two weeks, you can't lift your arm, you have weakness, or pain disturbs your sleep. Sudden weakness after a fall needs prompt assessment for a tear.

A sensible way to keep using the arm

Stopping all overhead movement usually isn't necessary, and complete rest can let the shoulder stiffen. The goal is to keep using the arm in ways that don't provoke sharp pain, while the tendon settles and strength builds.

Practical changes help. Keep frequently used items on lower shelves for a few weeks. When lifting the arm, keep the thumb pointing up rather than down, which often gives the tendon more room. Bring objects close to the body before lifting them. Avoid sleeping with the arm above your head.

At the gym, swap painful movements rather than stopping training. Overhead presses can be paused while landmine presses or lighter lateral raises below shoulder height continue. As strength improves, overhead work is reintroduced gradually. Our guide to gym injuries covers training around shoulder pain in more detail.

Outlook

Most rotator cuff tendinopathy improves over two to three months of consistent exercise. For night-time shoulder pain, see why does my shoulder hurt at night.