9 Common Causes of Shoulder Pain in Women — and How to Spot Them Early

Shoulder pain can affect anyone, but women face unique risks that make certain conditions more common—and often more complicated. In fact, studies show that issues like frozen shoulder occur up to 75% more often in women than in men.

From right shoulder pain caused by repetitive tasks, to discomfort in the left arm and shoulder that could point to something more serious, recognizing early warning signs can make all the difference between quick recovery and long-term complications.

This guide breaks down the 9 most common causes of shoulder pain in women, what to look out for, and when to seek help.

Why Women Are More Vulnerable to Shoulder Pain

Women’s shoulder health is influenced by hormones, anatomy, and lifestyle. For example:

• Hormonal changes during menstruation, pregnancy, and menopause affect joint and tendon health.
  
  

• Women may respond differently to certain gym-based shoulder workouts.
  
  

• Lifestyle and occupational tasks (like carrying heavy bags or repetitive chores) often add to the strain.
  
  

Research suggests that 1 in 5 women experience shoulder pain at any given time, making awareness and prevention crucial.

1. Rotator Cuff Issues: The Most Common Culprit

The rotator cuff is a group of four muscles and tendons that stabilize your shoulder joint. In women, it’s particularly vulnerable due to hormonal and repetitive-use factors.

Signs to Watch For:

• Pain when lifting arms overhead

• Weakness in lifting or rotating the shoulder
  
  

• Night pain, especially when lying on the affected side
  
  

• Gradual onset of a dull, deep ache
  
  

Why Women Are More at Risk:

• Hormonal fluctuations affecting tendon health
  
  

• Frequent overhead movements (e.g., reaching into cupboards)
  
  

• Early age-related degeneration
  
  

• Incorrect form during home or gym exercises
  
  

Prevention Exercises:

• Resistance band external rotations
  
  

• Wall slides
  
  

• Gentle shoulder rolls
  
  

• Daily range-of-motion movements
  
  

2. Frozen Shoulder (Adhesive Capsulitis)

Frozen shoulder is up to 75% more common in women, typically between ages 40–60. It progresses in phases:

1. Freezing (2–9 months): Pain and stiffness increase, often worse at night.
   
   

2. Frozen (4–12 months): Pain eases but stiffness limits daily activities.
   
   

3. Thawing (5–24 months): Gradual return of movement, though stiffness may linger.
   
   

Key Risk Factors for Women:

• Diabetes
  
  

• Thyroid disorders
  
  

• Hormonal changes in perimenopause
  
  

• Prior shoulder injury or immobilization

3. Bursitis: When Joint Cushions Get Inflamed

Bursitis is inflammation of the fluid-filled sacs that cushion your shoulder joint.

Symptoms:

• Swelling, redness, or warmth
  
  

• Pain with movement or when lying on the affected side
  
  

• Tenderness at specific spots
  
  

Common Triggers in Women:

• Incorrect form during workouts
  
  

• Carrying heavy bags on one shoulder
  
  

• Sleeping on the same side nightly
  
  

• Repetitive household chores
  
  

4. Tendonitis: Overuse and Poor Posture

Shoulder tendonitis results from repetitive use, poor posture, or lack of proper warm-up.

Early Signs:

• Sharp or burning pain during movement
  
  

• Stiffness on waking that eases with activity
  
  

• Localized tenderness along tendons
  
  

• Weakness in specific movements
  
  

Prevention Tips:

• Warm up with light mobility before workouts
  
  

• Gradually increase exercise intensity
  
  

• Train all shoulder muscles evenly
  
  

• Incorporate stretching and flexibility work
  
  

5. Arthritis: Wear and Tear of the Joint

Both osteoarthritis and rheumatoid arthritis affect women’s shoulders.

Osteoarthritis Symptoms:

• Deep, throbbing pain (worse in the morning)
  
  

• Stiffness after rest
  
  

• Clicking or grinding sounds
  
  

• Weather-related flare-ups
  
  

Rheumatoid Arthritis Symptoms:

• Pain in both shoulders
  
  

• Morning stiffness >1 hour
  
  

• Swelling, redness, fatigue
  
  

6. Nerve Compression

Nerve issues—such as thoracic outlet syndrome or cervical radiculopathy—can mimic shoulder pain.

Warning Signs:

• Tingling, numbness, or electric-shock sensations
  
  

• Weak grip strength
  
  

• Pain radiating from neck to arm
  
  

• Symptoms worse when arms are overhead
  
  

Why Women May Be More Prone:

• Postural changes during pregnancy and breastfeeding
  
  

• Hormonal effects on nerve sensitivity
  
  

• Autoimmune conditions affecting nerves
  
  

7. Cardiac Referred Pain: Don’t Ignore It

For women, left arm and shoulder pain can sometimes signal a heart problem. Unlike men, women’s cardiac symptoms can be subtle.

Seek immediate care if pain occurs with:

• Chest pressure or tightness
  
  

• Shortness of breath
  
  

• Nausea, sweating, or unusual fatigue
  
  

• Pain that worsens with activity

8. Hormonal & Pregnancy-Related Changes

Hormonal fluctuations affect tendons, ligaments, and recovery.

Pregnancy-related:

• Upper back/shoulder strain from posture
  
  

• Hormone-induced joint laxity
  
  

• Restricted sleep positions causing stiffness
  
  

Menopause-related:

• Reduced collagen in tendons
  
  

• Stiffness and inflammation
  
  

• Sleep disruption increasing pain sensitivity

9. Posture & Occupational Strain

Modern work and lifestyle habits are a major source of shoulder pain in women.

Tech Neck & Work-Related Pain:

• Rounded shoulders from hours at a desk
  
  

• Muscle imbalances from repetitive tasks
  
  

• Tension headaches spreading into shoulders
  
  

Prevention Tips:

• Shoulder rolls during work breaks
  
  

• Ergonomic workspace setup
  
  

• Frequent movement and posture resets
  
  

• Strengthening postural muscles
  
  

Daily Self-Checks & Preventive Exercises

Self-Assessment:

• Test your range of motion each morning
  
  

• Track pain patterns (when, where, severity)
  
  

• Notice if shoulder pain affects sleep
  
  

At-Home Exercises:

• Shoulder rolls (10 forward, 10 backward)
  
  

• Cross-body stretches (30 sec each side)
  
  

• Wall slides (10–15 reps)
  
  

• Resistance band rotations for strength
  
  

RESET’s Natural Approach to Shoulder Health

At RESET, we believe in supporting your body’s natural healing process. Our approach combines:

• Plant-based anti-inflammatory support for tissue recovery
  
  

• Movement therapy that respects your limits
  
  

• Stress reduction techniques to ease pain perception
  
  

• Holistic lifestyle support for faster recovery
  
  

When to Seek Professional Help

Seek immediate care if you notice:

• Sudden severe pain after injury
  
  

• Visible deformity or swelling
  
  

• Cardiac-like symptoms with left shoulder pain
  
  

• Fever with joint pain
  
  

Book a routine checkup if:

• Pain lasts more than 2 weeks
  
  

• Weakness or stiffness keeps progressing
  
  

• Sleep is disrupted by shoulder pain
  
  

• Everyday tasks become difficult
  
  

Conclusion

Shoulder pain in women can stem from multiple causes—from hormonal changes and poor posture to serious cardiac conditions. The good news: early detection and preventive care make a big difference.

By practicing good posture, adding daily mobility exercises, and staying mindful of early warning signs, you can protect your shoulder health for the long run.