You know the feeling.
That dull ache, sharp twinge, or constant discomfort in your shoulder that just won’t quit. Maybe it started after a tough workout, a weekend of DIY projects, or just from years of sitting at a desk. It seems to settle with rest, but the second you start using your arm again, boom—there it is.
So why does it keep coming back? And more importantly, what can you do to actually fix it?
In this post, we’ll break down the most common reasons shoulder pain sticks around and give you a step-by-step guide to getting rid of it for good.
Why Your Shoulder Pain Keeps Coming Back
1. Your Shoulder Can’t Handle What You’re Asking It To Do
Pain is a symptom, not the actual problem. Most persistent shoulder pain comes from weakness, poor movement patterns, or underlying inflammation. If you don’t fix the root cause, the pain will keep cycling back.
- Weak rotator cuff muscles – These small stabilizing muscles protect your shoulder joint but are often overlooked.
- Poor shoulder blade control – If your scapula (shoulder blade) isn’t stable, your shoulder joint is forced to compensate.
- Tight or overactive muscles – If your lats and upper traps are doing all the work, your stabilisers aren’t firing properly.
These underlying issues can lead to excess compression at the top of the shoulder, potentially resulting in subacromial bursitis or rotator cuff tendonitis.
2. You Keep Resting, But Never Rebuilding
Resting might seem like the logical solution when something hurts. And yes, it can help in the short term—especially if your pain is from acute inflammation. But rest alone won’t fix a dysfunctional shoulder.
The problem? Once you start moving again, your weak, untrained muscles are still weak and untrained.
3. You’re Doing the Wrong Exercises (or None at All)
There’s a big difference between “staying active” and doing the right exercises for your shoulder pain. If you’re stretching a weak shoulder or overloading it without the right foundation, you might be making the problem worse.
- Stretching when the issue is actually instability.
- Lifting weights without addressing muscle imbalances.
- Avoiding movement altogether, leading to even more weakness.
4. You’re Not Fixing Things in the Right Sequence
Your shoulder pain might not be from one big injury—it could be from thousands of tiny, repetitive strains caused by poor posture and movement habits.
- Slouching at a desk all day.
- Sleeping in awkward positions.
- Carrying a heavy bag on one shoulder.
- Repetitive overhead movements (like painting or lifting).
How to Actually Fix Your Shoulder Pain
Step 1 – Identify Your Pain Pattern
- Pain with reaching overhead? → Could be impingement.
- Sharp pain with sudden movements? → Could be instability or a small tear.
- Aching pain at night? → Often linked to rotator cuff irritation.
- Pain after sitting at a desk all day? → Posture and muscle imbalance might be the culprit.
Step 2 – Start With These Simple Fixes
Posture Tweaks:
- Adjust your desk and chair so your elbows rest at 90 degrees.
- Avoid slouching—sit up tall and balanced but not rigid.
- Use a supportive pillow if you sleep on your side.
Step 3 – Strengthen What’s Weak
Try These 4 Key Exercises:
- Scapular Retraction – Stand tall, squeeze shoulder blades back and down (not up!). Hold for 5 seconds, repeat 10 times.
- External Rotations – Use a light resistance band. Keep elbow tucked at your side, rotate arm outward. 2 sets of 12 reps.
- Static Wall Press-Up – Face a wall an arm’s length away, place hands in a press-up position. Lower halfway into a press-up and hold for 5 seconds. Repeat 10 times.
- Seated Table Ball Roll – Sit at a table, place a ball under your hand, and gently roll it forward while applying light pressure. Roll it back and repeat 10 times.
Take Action: What You Can Do Today
- Find the root cause – Don’t just mask the pain.
- Make small daily changes – Posture, habits, and movement matter.
- Start strengthening smartly – Focus on control, not just strength.
- Get professional help if needed – Some issues need expert guidance.
Want a structured plan to fix your shoulder for good? Check out my [shoulder rehab guide] or book a session for a tailored approach!
Shoulder pain doesn’t have to be a lifelong battle. Start with small changes today, and your future self will thank you.