Should I Rest or Move a Sore Shoulder?

You’ve woken up with a sore shoulder. Maybe it started after reaching overhead, lifting something heavy, or even just sleeping in a funny position. Now you’re stuck wondering: should I rest it... or try to move it?

It’s a great question—and one we hear often at the clinic. The short answer? It depends on the type of shoulder pain you have. But don’t worry, we’ll walk you through it step by step.

When Rest Is a Good Idea

There are times when giving your shoulder a short break can help:

• It’s a fresh injury — If you’ve just hurt your shoulder within the last 24–48 hours (like a fall or a heavy lift gone wrong), rest can help settle things down.

• There’s swelling or bruising — These signs usually mean your body is in the early stage of healing. Resting gives your tissues a chance to calm.

• You can’t lift your arm at all — If you’re in too much pain to move without wincing, forcing it may do more harm than good.

In these cases, light rest (not total bedrest!) is helpful—think of it as giving your shoulder a breather, not a full holiday.

When Movement Is Your Best Friend

Here’s the truth: most shoulder issues benefit from gentle movement. Why?

Because movement:

✅ Keeps your joints from getting stiff
✅ Helps blood flow to sore muscles
✅ Encourages healing
✅ Builds strength and stability

Even if your shoulder is achy, light movement can actually speed up recovery—as long as it’s the right kind of movement.

So... How Do You Know What to Do?

Let’s break it down with a simple guide:

✅ Mild to moderate pain (like a dull ache or tightness)?

Try gentle movement. Things like:

• Rolling your shoulder forward and back

• Reaching your arm forward like you’re picking an apple

• Shrugging gently These types of movements help keep things loose without pushing into pain.

❌ Sharp pain, clicking, or deep pinching?

Avoid movements that make it worse. That doesn’t mean total rest, but it does mean avoiding overhead reaching or anything that causes a sharp sting.

Movement Doesn’t Mean Doing Too Much

Some people think “move it” means jumping into push-ups or overhead presses. Not quite!

We’re talking gentle, guided exercises—ideally shown to you by a physio. These are safe, targeted, and made to work with your body, not against it.

What Happens If You Rest Too Much?

Too much rest can actually backfire. When the shoulder doesn’t move for days or weeks, it can stiffen up—sometimes leading to frozen shoulder (a painful condition that limits movement).

That’s why staying gently active is often part of your recovery plan.

When to See a Physio

If your shoulder pain lasts more than a few days, or keeps coming back, it’s time to check in with someone who can guide you properly.

At Take Control Active Rehab in Oatley, we’ll take a look at what’s going on, show you what movements are safe, and help you build strength again—without making things worse.

Final Thought

If your shoulder’s sore, listen to your body.
Rest it for a day or two if it’s very painful—but don’t stop moving for too long.
Gentle movement is often the key to feeling better, faster.

And if you’re not sure? We’re here to help you work it out—one step at a time.