Painting a ceiling, putting up a curtain rail or drilling into a wall above your head can all ask a lot of your shoulder. When it has started aching, overhead DIY jobs can feel especially uncomfortable. Changing how you approach these jobs, and which ones you tackle now, can help you keep going while your shoulder settles.

Why overhead jobs can be hard on a sore shoulder

Working with your arms above shoulder height asks the muscles and tendons around your shoulder to work hard to hold your arm up and steady. Doing this for long spells, especially while holding a tool, can tire and irritate a shoulder that is already sore.

Discomfort during overhead work does not mean you are causing damage. It is a sign to change how you work for a while.

Jobs to save for later

Some jobs are more likely to bother a sore shoulder. You could leave these for a few weeks, or ask for help:

• Painting ceilings.
• Drilling or screwing above head height.
• Putting up heavy shelves, light fittings or curtain rails.
• Lifting heavy items onto high shelves or into lofts.
• Long spells of sanding or scraping overhead.

Bringing the work to shoulder height

When you do need to work up high, getting closer can help a lot:

• Use a sturdy stepladder or platform so the work is at chest to shoulder height, rather than above your head.
• Move the ladder often, rather than stretching to reach.
• Use an extension pole for painting ceilings and high walls, so your arms can stay lower.
• Work close to your body, rather than at arm’s length.

Using tools comfortably

Some changes to how you use tools can help:

• Choose lighter tools where you can, like a lighter drill or a smaller paint tin.
• Decant paint into a small pot or roller tray that you can hold close.
• Use power tools for repetitive jobs like screwing.
• Swap arms where it is safe to do so.
• Rest your arm down between bursts of work.

Working in shorter sessions

Holding your arm up for long periods is often what bothers a sore shoulder most. Some ideas:

• Work in shorter sessions, with breaks every 15 to 20 minutes.
• Swap between overhead jobs and jobs at waist height.
• Spread bigger jobs across several days.

Carrying and lifting materials

Carrying paint tins, toolboxes and materials can load a sore shoulder. Carrying them close to your body, splitting loads into smaller amounts and using a trolley where you can all help. If you carry something in one hand, swap sides regularly, and ask for help with anything heavy.

Gentle movement between jobs

Moving your shoulder gently helps stop stiffness building. Something to try during breaks:

• Roll your shoulders backwards five times.
• Let your arm hang down and gently swing it in small circles.
• Draw your shoulder blades gently back and down, hold for a few seconds, then relax.

If you would like to follow along, VIDA has short videos of shoulder squeezes you can use at your own pace.

After a DIY session

A warm shower or heat pack can ease stiffness after a session. If your shoulder aches at night, lying on your back with a pillow under your sore arm, or on your other side hugging a pillow, can help.

Check how your shoulder feels the next morning. If it is sorer, make the next session a little shorter.

Building strength

Strengthening the muscles around your shoulder helps it cope with overhead jobs. Something to try two or three times a week:

• Shoulder squeezes. Sit tall, draw your shoulder blades back and down, hold for five seconds, then relax.
• Outward turns. With your elbow tucked into your side and bent, hold a light weight and slowly turn your forearm outwards, then back.
• Side lifts. Slowly lift your arm out to the side, below shoulder height, holding a light tin, then lower.

Start light and build up gradually.

Building back up

As your shoulder settles, you can gradually bring back overhead jobs, starting with short sessions. Your VIDA pain check-in is a good way to keep track of how your shoulder responds.

What to take away

• Overhead DIY jobs ask a lot of a sore shoulder.
• Save ceilings and heavy overhead jobs for later.
• Use a stepladder or extension pole to keep your arms lower.
• Use lighter tools and keep them close.
• Work in short sessions and swap between high and low jobs.

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