You lift your arm to reach a shelf or put on a jumper, and there it is, a sharp catch or ache at the top or side of your shoulder. Shoulder bursitis can make everyday movements surprisingly painful, and it often feels worse at night. Understanding what is going on can help you ease it and get your shoulder moving comfortably again.

What shoulder bursitis is

A bursa is a small, fluid-filled sac that acts like a cushion, helping tissues glide smoothly over each other. In your shoulder, there is a bursa sitting between the top of your arm bone and the bony roof of your shoulder, just above the rotator cuff tendons.

Bursitis means this bursa has become irritated and swollen. When you lift your arm, especially out to the side or overhead, the space gets a little tighter, which is why those movements can be painful.

Bursitis often goes hand in hand with sensitive rotator cuff tendons, and it can follow a change in activity, like a weekend of painting or a new exercise class.

Why it usually settles

Shoulder bursitis usually settles with the right changes. Easing the movements that irritate it, while keeping your shoulder moving and gradually building strength, tends to help most.

Reaching more comfortably

Some changes that can help while it settles:

• Keep things you use often between waist and shoulder height.
• Use a step to reach high shelves, rather than stretching up.
• Hold heavier items close to your body.
• Put your sore arm into sleeves first when dressing.
• Rest your forearms on your desk, so your shoulders do not have to hold your arms up.

When you do need to lift your arm, keeping your thumb pointing up can sometimes feel more comfortable.

Sleeping more comfortably

Bursitis often feels worse at night, especially lying on the sore side. Some things to try:

• Lie on your back with a pillow under your sore arm.
• Lie on your other side, hugging a pillow so your sore arm is supported in front of you.
• Avoid sleeping with your arm above your head.

Keeping your shoulder moving

Gentle movement within a comfortable range helps your shoulder stay supple. Something to try a few times a day:

• Pendulum swings. Lean forward, supporting yourself on a table, and let your sore arm hang down. Gently swing it in small circles.
• Table slides. Sit at a table with your hand on a cloth and slowly slide it forward as far as feels comfortable.
• Shoulder rolls. Gently roll both shoulders backwards.

If a movement brings on a sharp catch, make it smaller. If you would like a guided stretch, VIDA has short videos you can follow at your own pace.

Loading gradually

As your shoulder settles, gentle strengthening helps the muscles around it support the joint and keep the space comfortable. 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, staying below shoulder height to start with, then lower.

If you would like to follow along, VIDA has short videos of shoulder squeezes you can use at your own pace. Start light and build up gradually over weeks. Lifting higher can come later, as your shoulder feels more comfortable.

A mild ache that settles by the next day is usually fine. If your shoulder is sorer the following morning, ease back a little. If you have been given exercises by a physiotherapist, keep following those.

At your desk

Long spells at a desk can make shoulders stiff. Keeping your keyboard and mouse close and taking short movement breaks helps. VIDA’s Pomodoro stretches, in the top right corner, can prompt you to pause during focused work.

When to get it checked

If your pain is not easing after several weeks of these changes, your GP or a physiotherapist can talk through other options with you.

Your VIDA pain check-in can help you notice how your shoulder responds over time.

What to take away

• Shoulder bursitis usually settles with the right changes.
• Keep everyday items between waist and shoulder height for now.
• Sleep on your back or other side with your sore arm supported.
• Keep your shoulder moving gently within a comfortable range.
• Build strength gradually, starting below shoulder height.

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