Shoulder pain has a way of sneaking up on people. One day you’re moving freely without a second thought, and the next you realise you can’t comfortably reach behind you, lift something overhead, or sleep on your favourite side. The puzzling part? You can’t recall a specific moment when you hurt yourself.

The truth is, shoulder pain doesn’t always arrive with a dramatic “pop” or a sporting mishap. In fact, many of the patients we see at Thrive Body Clinic in Worthing develop shoulder discomfort gradually — often so subtly that they only notice it when everyday movements become awkward or uncomfortable. Let’s look at some of the most common, under-the-radar reasons your shoulder might hurt.

1. Postural Overload – The Slow Creep of Strain

Our shoulders are designed for movement — reaching, lifting, and rotating through a wide range. But in modern life, they often spend hours in fixed, less-than-ideal positions:

• Sitting at a desk with rounded shoulders.
• Looking down at a phone or tablet.
• Driving long distances without changing position.
• Reaching forward while working on a hobby, such as sewing or DIY projects.

These postures shift the shoulder blades away from their optimal resting position, placing ongoing strain on the muscles, tendons, and joints. Over time, the small stabilising muscles tire, the bigger ones tighten to compensate, and discomfort builds.

Because this process is gradual, you might not notice anything until the tension is significant — perhaps a dull ache in the upper arm, a pinch when reaching overhead, or a stiffness when you first wake up. This “postural overload” is a bit like rust slowly forming on metal — it develops quietly, but eventually it affects performance.

2. Stress and Muscle Tension – The Invisible Load

Emotional or mental stress doesn’t just live in your head — it can show up in your muscles. Many people unconsciously tense their neck and shoulder muscles when they’re under pressure. This could be from work deadlines, family responsibilities, or even the general busyness of modern life.

The upper trapezius muscles (which run from the neck to the shoulders) and surrounding tissues can become tight and overworked when held in a state of low-level tension for hours or days at a time. This persistent tightness reduces blood flow, irritates local nerves, and leaves the area feeling sore, heavy, or tender to touch.

What makes stress-related shoulder pain tricky is that it isn’t caused by lifting something heavy or moving awkwardly — it’s simply the body’s physical reaction to ongoing tension. The link between mind and body means that addressing stress can be just as important as addressing posture or physical strain.

3. Referral from the Neck and Ribs – Pain in Disguise

Sometimes shoulder pain doesn’t even originate in the shoulder itself. Instead, it’s “referred” from another structure — meaning the true source is elsewhere, but the brain interprets it as coming from the shoulder.

Two common culprits are:

• Neck joints and nerves: When the joints in the cervical spine (neck) become irritated or the nerves compressed, pain signals can travel into the shoulder and upper arm. You might feel this as a deep ache, burning, or even tingling that doesn’t quite match the pattern of a muscle strain.
• Rib joints: The upper ribs attach to the spine and are supported by a network of muscles that connect to the shoulder blade. If these joints become stiff or irritated — perhaps from poor posture, a fall, or even repeated coughing — they can refer pain into the back or side of the shoulder.

Because referred pain can mimic shoulder problems, it’s easy to mistake the location for the cause. A thorough assessment can pinpoint where the problem actually begins.

Why Subtle Pain Matters

It’s tempting to brush off mild or occasional shoulder discomfort, especially when you can still move around and get things done. But ignoring early signs can allow problems to progress, making them harder (and longer) to resolve later on.

For example, ongoing postural overload can lead to rotator cuff irritation or tendon inflammation; chronic muscle tension can contribute to headaches; and unaddressed referral from the neck can cause nerve irritation. The sooner we identify and address the root cause, the quicker and easier your recovery is likely to be.

How Osteopathy Can Help

At Thrive Body Clinic, our approach to shoulder pain goes beyond simply treating the sore area. We look at the bigger picture — your posture, movement patterns, stress levels, and the health of the joints and muscles in surrounding areas.

Treatment might include:

• Gentle joint mobilisation to improve movement in the neck, ribs, and shoulder.
• Soft tissue techniques to release muscle tension and improve blood flow.
• Postural advice and tailored exercises to reduce strain in daily life.
• Guidance on relaxation and breathing strategies to help ease stress-related tension.

By combining hands-on treatment with practical self-care advice, we aim to not only relieve your current pain but also reduce the risk of it creeping back.

Takeaway: Listen to the Whisper Before It Shouts

Not all shoulder pain comes from an obvious injury — in fact, much of it arrives quietly, the result of postural habits, hidden tension, or referred signals from elsewhere. If you’ve noticed an ache, stiffness, or reduced range of motion, it’s worth getting it checked rather than waiting for it to worsen.

Your shoulders work hard for you every day — even when you’re not thinking about them. Looking after them early can keep you moving freely and comfortably for years to come.

If you’ve been wondering why your shoulder hurts — even without a clear injury — we can help. Book an appointment at Thrive Body Clinic in Worthing and let’s find out what’s really going on.