Why Your Shoulder Hurts, And What You Can Do About It

After months of shoveling Ottawa driveways, bundling up in heavy coats, and spending long hours hunched over screens, your shoulders have been quietly working overtime. And now that warmer weather is (finally) on the horizon, many of us are eager to get moving again. But that transition can catch your shoulders off guard.

The shoulder is one of the most mobile joints in your body, which is great for reaching, lifting, and throwing. But that mobility comes with a trade-off: it’s also one of the most vulnerable to injury…

The Most Common Shoulder Injuries

At our Bells Corners and Montreal Road physiotherapy locations, we see a wide range of shoulder issues. Here are some of the most common ones, and what tends to cause them.

Rotator Cuff Strains

Your rotator cuff is a group of four small muscles that wrap around the shoulder joint and help keep it stable. When these muscles are overloaded, whether from repetitive overhead movements, heavy lifting, or even sleeping on one side for too long, they can become irritated or strained.

This is one of the most frequent shoulder complaints, especially in adults over 40.

Frozen Shoulder (Adhesive Capsulitis)

Frozen shoulder happens when the tissue surrounding the shoulder joint, called the capsule, becomes tight and inflamed. It usually develops gradually, starting with pain and progressing to significant stiffness.

It’s more common in people between 40 and 60, impacting sleep and daily function significantly. 

Shoulder Impingement

Impingement occurs when the tendons or bursa (small fluid-filled cushions) in your shoulder get pinched during overhead movements. You might notice a sharp or aching pain when reaching up to grab something from a high shelf, putting on a coat, or lifting your arm above your head.

Poor posture, particularly rounded shoulders, can make this worse over time.

Bursitis

The bursae in your shoulder act as shock absorbers between your bones and soft tissues. When they become inflamed, usually from repetitive motion or prolonged pressure, it can cause deep, achy pain that worsens with movement.

What Makes Shoulders So Prone to Problems?

A few things make the shoulder uniquely vulnerable.

Unlike the hip, which is a deep ball-and-socket joint, the shoulder sits in a shallow socket. Think of it like a golf ball on a tee. That design gives you an incredible range of motion, but it also means the joint relies heavily on muscles, tendons, and ligaments for stability.

Add in factors like prolonged sitting, screen time, and repetitive tasks, and the muscles that support your shoulder can become tight, fatigued, weak, or imbalanced. Over time, that sets the stage for pain and injury.

Habits to Help Keep Your Shoulders Happy

The good news? A few small adjustments to your daily routine can go a long way in reducing strain on your shoulders.

• Warm up before physical activity: Whether it’s yard work, exercise, or even heavy housework, give your shoulders a few minutes to warm up first. Cold muscles are more prone to strain.
• Watch your posture at your desk: Keep your shoulders relaxed (not rounded), position your screen at eye level, and try to change positions every 30 to 45 minutes. Staying in one posture too long is one of the most common contributors to shoulder tension.
• Distribute weight evenly: Carrying a heavy bag on one shoulder or always using the same arm for groceries creates uneven strain over time. Switch sides regularly or use a two-strap bag when possible.
• Sleep in a shoulder-friendly position: If you’re a side sleeper and notice morning stiffness, try placing a pillow between your arms for support, or alternate sides. Sleeping with your arm tucked under your head can put prolonged pressure on the joint.
• Don’t ignore early signs: Shoulder pain that starts small can get worse if left unaddressed.It’s worth getting it looked at sooner rather than later.

How Physiotherapy Treats Shoulder Pain

Manual therapy involves skilled, hands-on techniques to address the structures around your shoulder:

• Joint mobilizations: Gentle, rhythmic movements applied to the shoulder joint to improve range of motion and reduce stiffness. This includes mobilization of the thoracic spine (your mid-back), which plays a bigger role in shoulder movement than most people realize. If your mid-back is stiff, your shoulder often has to compensate.
• Soft tissue release: Targeted techniques that address tension in the muscles around the shoulder, including the rotator cuff and upper traps.

Exercise prescription is just as important as hands-on treatment. Your physiotherapist will design a personalized program that may include strengthening exercises for the rotator cuff and shoulder blade muscles, mobility work to restore range of motion, and postural exercises to address underlying habits that contributed to the problem in the first place.

Other approaches your physiotherapist may use include education on activity modification, acupuncture or dry needling, and progressive loading strategies to safely return you to your regular activities.

At ADM Ottawa Physio, we combine these approaches so that the progress you make in the clinic carries over into everyday life

When Should You Seek Help?

If you’re experiencing any of the following, it’s a good idea to book an assessment:

• Pain that has not diminished in 2 weeks
• Pain that wakes you up at night
• Difficulty reaching behind your back or overhead
• A shoulder that feels “stuck” or progressively stiffer
• Pain that interferes with your day to day activities  

The earlier a shoulder issue is assessed, the more options you typically have, and the faster recovery tends to go.

Your Shoulders Do a Lot for You. Take Care of Them.

Your shoulders are involved in almost everything you do. If something doesn’t feel quite right, or if you’ve been putting up with discomfort for a while, physiotherapy can often make a bigger difference than you’d expect.

If you’re curious about how Reformer Pilates could support your shoulder health, or if something doesn’t feel quite right, we’re here to help you figure out the next step.

Book a shoulder assessment at our Bells Corners or Montreal Road clinic today and take the first step toward moving with more comfort and confidence.