Shoulder Pain from Daily Life — Easy Moves to Lift and Reach Again
August 20, 2025
A quick intro
Reaching, lifting, and sleeping on your side can irritate the shoulder. The fix: gentle motion, light strength, and smart pacing.
Common everyday triggers
Reaching overhead repeatedly, carrying heavy bags on one side, sleeping with arm overhead.
Stiffness around the shoulder blade and upper back can add strain.
Four gentle moves (5–10 minutes)
Scapular squeezes (pinch shoulder blades back/down): 2×10
Wall slides (forearms on wall, slide up smoothly): 2×8
Doorway chest stretch: 2×30s
Light external rotation (elbow at side, light band or no band): 2×10
Sleep tips
Side sleeping: small towel or pillow under the upper arm; hug a pillow.
Back sleeping: pillow under knees, towel under neck if needed.
Good pain vs. not-good pain
Good: mild muscle effort that settles within 24 hours.
Not-good: sharp catching, night pain that wakes you often, or loss of strength.
When to get checked
Pain > 2–3 weeks despite gentle work, or after a fall/trauma
Noticeable weakness, numbness, or swelling
The takeaway
Most shoulder aches improve with calm, regular movement and better sleep positions. A licensed physical therapist can help you progress safely.