Shoulder pain: what's causing it and what helps
Based on NHS guidance, last reviewed by the NHS on 22 May 2023.
Reviewed by Harvir Ubhi, HCPC-registered physiotherapist. Last reviewed 28 September 2026.
The short version: most shoulder pain comes from the rotator cuff, the tendons that hold the joint steady. How it hurts, and when, usually points to the cause. Gentle movement, painkillers and exercises settle most of it. See a GP if it isn't better after 2 weeks. If you have chest pain spreading to your arm, neck or jaw, call 999.
What's causing your shoulder pain?
Match what you're feeling to the likely cause. This is a guide based on the NHS list, not a diagnosis: a GP or physio can examine you and tell you for sure.
| What you notice | Possible cause |
|---|---|
| Pain that's worse when you use your arm or lift it | Tendonitis, bursitis or impingement, often involving the rotator cuff |
| Pain and stiffness that lasts months or years | Frozen shoulder, osteoarthritis or rheumatoid arthritis |
| Pain from the neck down the arm, with tingling or numbness | A trapped nerve in the neck |
| Tingling, numbness or a weak arm, and the shoulder feels like it clicks | Shoulder instability or hypermobility |
| Pain on top of the shoulder, where the collarbone meets the joint | A problem with that joint (the acromioclavicular joint) or a ligament tear |
| Sudden very bad pain and you can't move your arm | A dislocation, broken bone or ruptured tendon: get urgent help |
Neck and shoulder pain together? If the pain spreads from your neck across the shoulder and down your arm, especially with pins and needles, the problem may be in your neck rather than the shoulder. Read about a trapped nerve in the neck. Pain between the shoulder blades is covered in upper back pain.
How to ease shoulder pain yourself
- 1
Keep it moving
Stay active and gently move your shoulder.
- 2
Painkillers
Paracetamol or ibuprofen. A pharmacist can tell you what's safe for you.
- 3
Ice or heat
A bag of frozen peas wrapped in a tea towel for up to 20 minutes, 3 times a day, or a heat pack.
- 4
Shoulder exercises
The NHS suggests doing shoulder exercises for 6 to 8 weeks to stop the pain coming back.
- 5
Posture
Sit with a cushion behind your lower back and keep your shoulders relaxed.
Shoulder pain treatment beyond self-care
If self-care isn't enough, the NHS lists stronger medicine or injections from a GP, physiotherapy, advice on what to avoid so the pain doesn't get worse, and referral to a specialist. Physio is often the next step, because the right exercise depends on the cause: what helps a rotator cuff injury isn't the same as what helps a frozen shoulder. Many areas let you refer yourself to NHS physio without seeing a GP first.
Not sure what's wrong with your shoulder?
That's what a physio's examination answers. You don't need a GP referral to see a private physio, and in London a first appointment usually costs £70 to £130. Tell us about your shoulder and a HCPC-registered physiotherapist on our team will match you with someone who treats shoulders regularly.
It's free, and most people hear back within 24 hours.
When to see a GP
The NHS says see a GP if:
- the pain is getting worse, or hasn't improved after 2 weeks
- it's very difficult to move your arm or shoulder
Shoulder pain questions
Why does my left shoulder hurt?
Left shoulder pain usually has the same causes as right shoulder pain, so the table above applies to both sides. But chest pain that spreads to your arms, neck or jaw can be a heart attack. If you have chest pain that feels tight or squeezing, or chest pain spreading to your arms, neck or jaw, call 999.
Why does my shoulder hurt when I lift my arm?
Pain that's worse when you use or lift your arm is most often tendonitis, bursitis or impingement, which usually involve the rotator cuff. It's the most common kind of shoulder pain: the rotator cuff is involved in about 70% of cases.
Why have I got sudden shoulder pain without an injury?
Sudden, severe pain, pain in both shoulders, or shoulder pain with a high temperature needs checking the same day. Call NHS 111 or get an urgent GP appointment.
What's the best pillow for neck and shoulder pain?
The NHS suggests a low, firm pillow for neck pain. Beyond that, there's no single best pillow. Sitting with a cushion behind your lower back and keeping a good posture during the day also helps, according to NHS shoulder advice.
How long does shoulder pain last?
It varies. The NHS suggests trying self-care for 2 weeks before getting help. Some shoulder problems take 6 months or longer to settle fully, which is why getting the cause right early matters.
Related: rotator cuff injury · frozen shoulder · trapped nerve in neck · tennis elbow
Get urgent help
Call 999 if you have chest pain that feels tight or like squeezing, or chest pain spreading to your arms, neck or jaw. It can be a heart attack.
Call NHS 111 or get an urgent GP appointment if:
- the pain is sudden and very bad, or you can't move your arm
- your shoulder has changed shape
- you have pins and needles or numbness that won't go away
- your arm feels hot or cold
- it started after an injury, such as a fall
- both shoulders hurt
- you have a high temperature
Sources
- NHS, Shoulder pain (last reviewed 22 May 2023). nhs.uk/conditions/shoulder-pain
- Royal United Hospitals Bath NHS Foundation Trust, Rotator cuff related shoulder pain (PHY049, August 2021). ruh.nhs.uk
- NHS inform, Cervical radiculopathy (updated 18 March 2026). nhsinform.scot
- NHS, Heart attack symptoms. nhs.uk/conditions/heart-attack/symptoms
- NHS, Neck pain (last reviewed 27 April 2023). nhs.uk/conditions/neck-pain
- London physio prices: PhysioMatch London survey of 20 clinics, September 2026
This page is general information, not medical advice. If you're worried about your symptoms, speak to a GP, call NHS 111, or in an emergency call 999.