What Causes Shoulder Pain and How to Relieve It: A Complete Guide 2025

Experiencing shoulder pain? 

You’re not alone. An estimated 1 in 4 Americans suffer from shoulder pain at some point in their life. It is one of the most common ailments the average American encounters. 

The point is that the pain in your shoulder can make normal activities like brushing your hair or opening a car door feel excruciating. 

What’s more frustrating is not knowing why the pain began or when or if it will end.

You’re left scratching your head, wondering, “Why does my shoulder hurt?” Without a professional diagnosis, your answer may be difficult to confirm. However, a bit of self-troubleshooting and evaluation can help you figure out the cause. 

In this post, we’ll cover common shoulder pain causes and provide a few helpful tips on how to address and alleviate the symptoms you’re experiencing.

• What Bones and Muscles Make Up the Human Shoulder?

• What are the Common Causes of Shoulder Pain?

• How to Relieve Shoulder Pain: 4 Tips to Mitigate the Ache

• When to See a Doctor

What Bones and Muscles Make Up the Human Shoulder?

The human shoulder is made up of three bones:

1. The humerus (the upper arm bone)

2. Scapula (the shoulder blade)

3. Clavicle (the collar bone)

The head of the humerus fits into a rounded socket in the scapula called the glenoid. A group of muscles and tendons known as the rotator cuff keeps the bones centered in the glenoid and allows the arm to move in circular motions.

Shoulder pain can arise when any number of these anatomical shoulder parts are injured, inflamed, or affected by a disease or condition.  

What are the Common Causes of Shoulder Pain?

What causes shoulder pain is a very common question to answer. Typically, the causes of shoulder pain include tendon inflammation (tendinitis), tendon tears, shoulder impingement, instability, arthritis, fractures, dislocations, and frozen shoulder. 

These issues can result from injury, overuse, aging, or certain medical conditions, and they often lead to pain, stiffness, or limited movement in the shoulder.

Tendon Inflammation

Tendon inflammation in the shoulder, also known as tendinitis, occurs when a tendon (a cord that connects muscle to bone) is overused or injured. Tendinitis is extremely common among athletes and those who partake in rigorous or frequent physical activity. 

The most commonly affected tendons in the shoulder are the four rotator cuff tendons and one of the biceps tendons. The rotator cuff helps provide shoulder motion and stability.

Generally, tendinitis is one of two types:

1. Acute: Short-term tendinitis that can be treated with a few days of rest and physical therapy

2. Chronic: Ongoing tendinitis that is constant due to the tendons’ inability to repair themselves

Tendon Tear

A shoulder tendon tear happens when the tough tissue connecting muscle to bone gets damaged or ruptured. This can occur from a sudden injury, such as lifting something too heavy too fast, or develop gradually over time due to aging or repetitive use. Depending on the severity, the tear may be partial or may completely separate the tendon from the bone.

Impingement

Shoulder impingement happens when the top part of the shoulder blade, called the acromion, presses against the soft tissues beneath it as you lift your arm away from your body. This pressure creates friction on the rotator cuff tendons and bursa, leading to pain and irritation. People who often do overhead movements—like painting, swimming, weightlifting, or playing tennis - are more likely to experience this condition.

Instability

Shoulder instability happens when the head of the upper arm bone, called the humerus, moves out of its socket. This often results from overuse or a sudden injury, such as a fall or car accident. 

It occurs when the shoulder’s supporting structures—the joint lining, ligaments, or labrum—become stretched, torn, or detached, allowing the ball of the joint to slip partially or completely out of place.

Arthritis

There are many different types of arthritis; however the most common type of arthritis that affects the shoulder is osteoarthritis. Osteoarthritis is also referred to as "wear and tear" arthritis, as it tends to develop with advancing age. 

Osteoarthritis affects Americans on a large scale every year, primarily affecting age groups over 60. Typically, symptoms such as swelling, pain, and stiffness in the shoulder serve as early signs, but osteoarthritis generally develops slowly, though the pain may worsen over time.

Osteoarthritis may be related to sports or work injuries or chronic wear and tear. Other types of arthritis can be related to rotator cuff tears, infection, or an inflammation of the joint lining.

Fracture

A shoulder fracture means one or more of the shoulder bones are broken or cracked. It usually happens from a hard impact or heavy physical stress, such as a fall, accident, or repeated pressure over time. Common signs include sharp or steady pain, swelling, bruising, and difficulty bearing weight or moving the shoulder.

Since shoulder fractures can vary in type and severity, there isn’t a one-size-fits-all treatment. To understand the exact cause of your shoulder pain and get the right care, it’s important to see a doctor for a proper diagnosis and evaluation.

Dislocation

A shoulder dislocation occurs when the upper arm bone, or humerus, slips out of its socket. Because the shoulder has such a wide range of motion, it can dislocate in several directions, such as forward, backward, or downward. 

Most cases happen in the front, known as anterior dislocations. Whether partial or complete, dislocations often cause intense pain, swelling, bruising, numbness, muscle spasms, and limited movement in the shoulder.

Frozen Shoulder

Frozen shoulder, scientifically recognized as adhesive capsulitis, is a common disorder that affects those with diabetes and those who have kept their arm and shoulder immobilized for a long period of time. This condition occurs when the tissues in the shoulder thicken and tighten and develop scar tissue over time. This ultimately leads to a loss in space to rotate the shoulder naturally and comfortably.

Frozen shoulder is characterized by joint pain, stiffness, and reduced range of motion in the shoulder. Symptoms typically worsen over time if untreated, but can begin to resolve with proper treatment, remobilization, and strengthening. 

People generally experience a frozen shoulder at some point in their lives. Those at increased risk include: 

• Age 40+

• History of diabetes 

• Thyroid problems 

• Heart conditions 

• Parkinson's disease 

How to Relieve Shoulder Pain: 4 Tips to Mitigate the Ache

With a clearer understanding of the most common types of shoulder pain causes, you may have a better idea of what’s going on with your shoulder. Using the following four tips, you can source some much-needed shoulder pain relief and whip your shoulder back into fighting shape.

Tip #1: Ice and Rest 

Where there is pain and inflammation, ice and rest is always best. In the case of the shoulder:

• Applying a cold compress can help reduce swelling and numb sharp pain. 

• A frozen ice pack, bag of peas, or ice cubes can suffice as a compress— wrap the compress in a soft towel, and apply for 20 minutes. 

• Once complete, be sure to rest your shoulder and avoid any activity that could put any strain on your muscles and tendons. 

• The longer you’re able to rest, the more efficiently your body can heal.

Tip #2: Alter Sleep Posture

One of the easiest ways to alleviate pain radiating from an ailing shoulder is by altering your sleep position. If you’re a side sleeper, consider sleeping on the opposite side for some immediate shoulder pain relief. 

If you have a hard time committing to any other sleeping position than your usual side, consider outfitting your bedding with a shoulder relief pillow specially designed to eliminate pressure on the shoulder by encouraging a neutral arm position. Shoulder Relief Systems are a great investment for those suffering from chronic shoulder pain, too.

Alternatively, sleeping on your back places your spine in a neutral position and reduces pressure on both shoulders. If you’re a side sleeper, consider adding a shoulder pillow into the mix to provide the extra support you need to alleviate some shoulder pain.

Tip #3: Medication 

Over-the-counter pain relievers such as acetaminophen and aspirin can help reduce inflammation and pain in your affected shoulder. Though temporary, pain relief from these medicines can help ease any discomfort and help you get better sleep at night as you recover. 

It’s important to note that taking pain medications can cause side effects such as stomach upset and heartburn with long-term use, so it’s best to consult a doctor if you are taking them for more than four weeks. 

For muscle soreness, you can also try topical pain-relief gels and creams, which can deliver a soothing, yet numbing sensation to your affected areas. 

Tip #4: Physical Therapy

If shoulder pain is getting in the way of your daily activities, limiting how you move, or lasting longer than a few weeks, it’s time to see a doctor. A professional evaluation can help identify the cause and prevent the issue from getting worse. You should schedule a visit if you notice:

• Persistent pain that doesn’t improve with rest or medication

• Stiffness that restricts movement

• Weakness or loss of shoulder strength

• A recent dislocation or feeling that the joint is slipping out of place

Getting to the root of shoulder pain early can make recovery faster and prevent long-term damage. With the right care and a bit of patience, you can regain strength, flexibility, and get back to moving pain-free.