Reaching, Lifting, and Dressing: Everyday Shoulder Pain Explained

Have you ever winced while reaching into a cabinet, struggled to pull a shirt over your head, or felt a sharp pain lifting your child or groceries? You’re not alone. Shoulder pain during everyday movements is incredibly common—especially for women managing busy, active lives. But just because it’s common, doesn’t mean it’s normal. At Body Works Physical Therapy, we believe you shouldn’t have to “push through the pain” just to get through your day.

Let’s break down what’s really going on when your shoulder starts to protest during reaching, lifting, or dressing—and most importantly, what you can do about it.

Why Does My Shoulder Hurt Doing Simple Things?

The shoulder is one of the most mobile joints in the body, and with that incredible range of motion comes vulnerability. Every time you reach up, pull a shirt over your head, carry a toddler, or stretch to grab something behind you, your shoulder joint, muscles, and tendons work in perfect coordination.

But when that balance is disrupted—whether by injury, overuse, muscle imbalances, or poor posture—pain creeps in.

Common causes include:

• Rotator cuff dysfunction (small tears, tendinitis, or impingement)

• Frozen shoulder (adhesive capsulitis)

• Poor posture or rounded shoulders

• Neck or thoracic spine issues referring pain to the shoulder

• Weak scapular (shoulder blade) muscles

• Previous injuries that didn’t heal properly

Everyday Movements That Can Trigger Shoulder Pain

1. Reaching Overhead

Whether you’re grabbing a bowl from a high cabinet or styling your hair, reaching up can cause a pinching sensation—often due to impingement or rotator cuff irritation. The tendons may be rubbing against the shoulder blade because the joint isn’t tracking properly.

2. Lifting Children, Groceries, or Weights

Lifting activates both your shoulder and core. If your rotator cuff is weak or your scapular stabilizers aren’t firing well, your shoulder may compensate—and that leads to strain and pain.

3. Putting on a Bra or Shirt

This motion, especially behind-the-back movements, combines rotation and elevation—two movements that can be very irritating when the shoulder isn’t moving smoothly.

Why Women Are Especially at Risk

Women—especially moms, teachers, nurses, and caregivers—are often performing repetitive overhead and lifting movements all day. Many of our clients at Body Works are also dealing with postpartum changes, hormonal shifts, or past injuries that impact posture, joint mobility, and muscular control.

Throw in hours at a desk or nursing a baby, and the upper body can get tight and weak in all the wrong places.

How Physical Therapy Can Help

The great news? You don’t have to live with shoulder pain. At Body Works Physical Therapy, we specialize in evaluating why your shoulder hurts—and create a customized plan to restore your strength, range of motion, and confidence.

Here’s how we help:

• Hands-on manual therapy to reduce tightness and improve joint movement

• Targeted exercises to strengthen your rotator cuff and scapular muscles

• Postural retraining to improve how you sit, stand, and move throughout your day

• Education so you understand what’s happening and how to manage flare-ups

• Functional training that mimics real-life movements—like lifting your child or reaching into the closet—so you get better at your life, not just exercises in a clinic

What You Can Start Doing at Home

While nothing beats a personalized PT plan, here are three simple things you can try today:

1. Doorway Stretch: Helps open up tight chest muscles that pull your shoulders forward.

2. Scapular Squeezes: Strengthens the muscles between your shoulder blades.

3. Modify Painful Movements: Try keeping your elbows closer to your body during lifting tasks and avoid forcing overhead movements that cause pain.

If pain continues beyond a few days or interferes with your daily activities, don’t wait. Shoulder problems are easier to treat when caught early.

You Deserve to Move Without Pain

Your body is capable of amazing things—and you shouldn’t have to fight through pain just to dress yourself or pick up your child. Whether you’re a busy mom, a professional, or both, your health and comfort matter.

If shoulder pain is making everyday life harder, we’re here to help. Reach out to our team at Body Works Physical Therapy and take the first step toward feeling strong, capable, and pain-free again.