Got an annoying ache in your shoulder that just won’t go away? It could be bursitis. In this blog, we’ll break down what shoulder bursitis actually is, how to spot the signs early, and—most importantly—how physiotherapy can help you bounce back pain-free.

Why Is My Shoulder So Sore?

If you’ve been dealing with persistent shoulder pain, especially when reaching overhead or lying on your side, you’re not alone. Shoulder bursitis is a common culprit that can sneak up after repetitive movements, poor posture, or even a minor bump to the shoulder.

Bursitis refers to inflammation of the bursa—small, fluid-filled sacs that cushion the joint. When the bursa becomes irritated or inflamed, it can lead to swelling, pain, and stiffness, often affecting your day-to-day activities like dressing, driving, or even sleeping. Bursitis can occurr elsewhere in our body, click this LINK for our hip bursitis blog.

The good news? It’s very treatable—and that’s where physiotherapy comes in.

What Exactly Is Shoulder Bursitis?

The shoulder has several bursae, but the subacromial bursa is the one most likely to cause trouble. It sits between your rotator cuff tendons and the bony arch of your shoulder blade (the acromion). When this bursa gets inflamed, it creates friction in the joint, which leads to that nasty, nagging pain.

Common Causes of Shoulder Bursitis

Signs You Might Have Shoulder Bursitis

You might be dealing with bursitis if you notice:

One tell-tale sign: the pain often feels worse at night, especially when trying to sleep on the affected shoulder.

Why Physiotherapy Is a Game-Changer

Too often, people try to “rest” their way through shoulder pain, only to find that it lingers or gets worse. While rest might temporarily ease symptoms, physiotherapy gets to the root of the issue.

At our clinic, we focus on:

1. Reducing Inflammation and Pain

In the early stages, your physio may use ice, gentle massage, taping, or modalities like ultrasound therapy or dry needling to calm things down.

2. Restoring Shoulder Mobility

Once inflammation settles, we’ll help you regain range of motion through gentle stretching, joint mobilisation, and guided movements to avoid stiffness.

3. Strengthening Supporting Muscles

We’ll target weaknesses in the rotator cuff, scapular stabilisers, and postural muscles—key players in preventing bursitis from returning.

4. Correcting Posture and Movement Patterns

Poor posture and movement habits are often the sneaky reason bursitis develops. Your physio will assess and coach you on better techniques—whether it’s your desk setup or your gym form.

What Happens If You Don’t Treat It?

Ignoring shoulder bursitis can lead to:

That’s why early intervention is so important. Don’t just “put up with it”—sort it out before it gets worse.

Meet Jess: A Real Patient Story

Jess, a 43-year-old hairdresser from Frenchs Forest, came to us with intense shoulder pain that had been creeping in for months. She initially brushed it off as “just work strain,” but it gradually got to the point where she couldn’t lift her arm to blow-dry clients’ hair without wincing.

An ultrasound confirmed subacromial bursitis and mild rotator cuff tendinopathy. Jess was worried she’d need a cortisone injection—or worse, surgery.

But with a structured physiotherapy plan, she turned things around.

Here’s how Jess improved:

She now does maintenance exercises twice a week and pops in for a check-up every few months.

How Long Does Shoulder Bursitis Take to Heal?

With early treatment, mild cases can resolve in 3–6 weeks. More stubborn cases may take a couple of months—especially if there are coexisting issues like tendinopathy or impingement.

Your physio will guide you through each stage so you’re not stuck in limbo wondering if you’re doing too much—or not enough.

What About Cortisone Injections?

Cortisone can be effective at settling inflammation, but it’s not always necessary. In many cases, physiotherapy alone is enough, especially if you’re committed to a tailored program.

We usually suggest trying at least 4–6 weeks of physio first. If pain persists or significantly impacts your sleep and function, a cortisone shot may be considered in conjunction with ongoing rehab.

And for those who don’t love needles (like Jess!), physiotherapy is a great first-line option.

Top Tips to Prevent Bursitis

Whether you’re recovering or want to avoid shoulder issues down the track, these tips are golden:

When to See a Physio

Come see us if:

Ready to Take the Next Step?

Shoulder bursitis doesn’t have to drag you down. With the right physiotherapy treatment, most people make a full recovery and get back to doing what they love—pain-free.

At our clinic, we take the time to listen, assess, and tailor your rehab to your goals, whether that’s getting back to work, sport, or simply sleeping comfortably again.

Don’t let shoulder pain hold you back. Let’s fix it—together.

References and Further Reading

Give us a call today on 9806 3077, or book online, just CLICK HERE

Ever felt that sharp jab of pain while reaching into the back seat of the car? Or maybe you’re gritting your teeth as you push through the last few lateral raises at the gym? That pesky discomfort could be shoulder impingement—a surprisingly common issue that can leave you frustrated and wondering when your shoulder will feel normal again.

Whether you’re an athlete, a tradie, an office worker, or someone who spends their days painting ceilings or gardening, shoulder impingement can sneak into your life and throw a spanner in the works. But don’t worry—there’s plenty you can do about it!

In this blog, the team at XPHYSIO will walk you through what shoulder impingement is, why it happens, and how physiotherapy can be your secret weapon to getting back to a pain-free, mobile life.

What is Shoulder Impingement?

Let’s start with the basics. Your shoulder is one of the most complex joints in the body, with a huge range of motion. But that flexibility comes at a price—it’s also prone to injury.

A Quick Anatomy Lesson

The shoulder is a ball-and-socket joint, with the ball at the top of your upper arm bone (humerus) fitting snugly into a shallow socket in your shoulder blade. To keep everything stable and moving smoothly, you’ve got a team of four muscles and their tendons called the rotator cuff. Think of these as the shoulder’s support crew.

Now, here’s where things can go wrong. Shoulder impingement happens when those rotator cuff tendons get squashed (or “impinged”) between the bones in the joint—specifically the acromion (a bony bit at the top of your shoulder) and the head of the humerus. This pinching can lead to pain, inflammation, and frustration.

Shoulder impingement

Why Does Shoulder Impingement Happen?

Shoulder impingement can happen for a bunch of reasons, and often it’s a mix of several factors. Here are some of the big ones:

1. Repetitive Overhead Movements

Ever painted a ceiling, played heaps of tennis, or spent a weekend lifting things above your head? These kinds of activities can overwork the rotator cuff tendons, leading to wear and tear.

2. Poor Posture

Slouching at your desk, hunching over your phone, or sitting in awkward positions can mess with your shoulder alignment. Over time, this poor posture puts unnecessary stress on the rotator cuff.

3. Muscle Imbalances

If some of your shoulder muscles are weak while others are tight, it can throw off the way your shoulder moves, increasing the risk of impingement.

4. Structural Abnormalities

Some people naturally have a narrower space in their shoulder joint, which makes impingement more likely.

How Does Shoulder Impingement Feel?

Wondering if you might be dealing with shoulder impingement? Here are some of the classic symptoms:

Pain

Weakness and Limited Movement

How Physiotherapy Can Help

Here’s the good news: shoulder impingement is absolutely treatable, and physiotherapy is one of the most effective ways to tackle it. At XPHYSIO, we take a personalised approach to get you moving pain-free again. Here’s how:

1. Thorough Assessment

We start by digging deep into what’s causing your pain. A physio will assess your:

This detailed assessment helps us tailor a plan just for you.

2. Pain Management

Before jumping into strengthening or stretching, it’s essential to get your pain under control. We might use techniques like:

3. Strengthening Exercises

Weak muscles are often a big part of the problem, so we focus on strengthening your rotator cuff and the muscles around your shoulder blade. This helps stabilise the joint and prevent future issues. Some common exercises might include:

Shoulder Impingement

4. Stretching and Flexibility

Tight muscles can pull your shoulder out of whack, so stretching is another key piece of the puzzle. Gentle stretches or even self-massage techniques can work wonders in improving flexibility and preventing further tightness.

5. Posture Correction

Bad posture is a major player in shoulder impingement, so we’ll help you become more aware of how you’re sitting, standing, and moving throughout the day.

6. Biomechanical Analysis

We’ll take a closer look at how you move, whether that’s your gym technique, the way you lift at work, or how you throw a ball. Identifying and fixing any abnormal movement patterns is crucial for preventing future problems.

7. Activity Modification

Sometimes, it’s as simple as tweaking the way you do things. If certain movements or activities are making your pain worse, we’ll guide you on how to adjust them without completely giving them up.

Preventing Shoulder Impingement

Once you’re feeling better, it’s important to keep those shoulders healthy. Here are some tips to prevent impingement from making a comeback:

1. Nail Your Technique

Whether it’s lifting weights at the gym or doing DIY projects at home, using the correct form is key to avoiding shoulder strain.

2. Keep Your Shoulders Strong

Incorporate regular shoulder-strengthening exercises into your routine to maintain stability and mobility.

3. Stretch it Out

Don’t let your muscles get tight! Make stretching a habit, especially if you’re spending long hours at a desk.

4. Set Up Your Workspace

An ergonomic workspace isn’t just about comfort—it can save your shoulders too. Make sure your desk and chair are set up to promote good posture.

Final Thoughts: Take Control of Your Shoulder Health

Shoulder impingement might be common, but it’s definitely not something you have to live with. Reach out to us today and with the right mix of physiotherapy, strengthening, and lifestyle adjustments, you can wave goodbye to shoulder pain and get back to doing what you love.

At XPHYSIO, we’ve helped countless people reclaim their mobility and live pain-free. So, if your shoulder’s giving you grief, don’t wait—book an appointment with us today. Let’s work together to improve the way you move! Our number is 9806 3077, give us a call now to get started.