5 Tests To Self Diagnose Shoulder Pain

Shoulder pain affects up to 26% of adults at any given time and around 70% of people will experience shoulder pain at some point in their lifetime. Rotator cuff problems are the most common cause of shoulder pain, that our physiotherapists treat and are responsible for up to 70% of cases.

Do you want to know how to self-diagnose a shoulder problem? Are you having pain in your shoulder and are you asking yourself “what is causing my shoulder pain?” These 5 simple tests you can do at home can help you highlight a potential shoulder problem early on- before they become bigger issues:

  1. Wall Angel Test – Stand with your back against a wall and try to lift both arms up like a snow angel, keeping your arms and your back in contact with the wall. Can’t do it or catching pain? This could be an issue with your rotator cuff or mobility in your shoulder.

  2. Hand Behind Back Test– Can reach behind your back to scratch your shoulder blade or do up a bra strap? Limitations here can signal stiffness that can be associated with a Frozen Shoulder.

  3. Push Test – Try a gentle wall push-up. Pain or weakness could point to rotator cuff or instability problems.

  4. Overhead Reach – Compare both arms reaching overhead. Any tightness, discomfort or difference? Time to take action.

  5. Isometric Resistance – Gently push your hand into a wall in several directions. Pain or weakness here could mean a rotator cuff problem.

How to self diagnose shoulder pain

5 Tips How To Protect Your Shoulders

1️⃣ Posture Breaks– If you sit a lot, set a timer every 30–60 minutes to stretch your chest and roll your shoulders back.

2️⃣ Strengthen Your Rotator Cuff– These small stabilising muscles keep your shoulder safe. Use light bands for internal and external rotation exercises.

3️⃣ Limit Overhead Loading– Especially if you’re over 40, be cautious with repetitive heavy overhead lifting without proper form.

4️⃣ Maintain Shoulder Flexibility– Do not allow your shoulders to stiffen up: clasp your hands behind your back and stretch backwards. Touch your bicep to your ears.

5️⃣ Seek Expert Advice Early- If something feels “off” or stiff, a shoulder assessment with one of our physios can prevent months of discomfort.

⚠️ 5 Early Shoulder Warning Signs You Shouldn’t Ignore

Even if they seem minor, these are your shoulder’s way of asking for help. Our physios have created this list using their years of experience helping thousands of people with shoulder problems:

  1. Difficulty reaching overhead – struggling to hang washing or reach a cupboard is a red flag.

  2. Night pain – if your shoulder aches while sleeping or wakes you up, don’t ignore it.

  3. Difficulty putting on a jacket– this is a definitive symptom of a shoulder problem that warrants a physiotherapists input.

  4. Loss of range of motion – if it’s getting harder to lift your arm fully, it could be an early frozen shoulder.

  5. Neck or upper arm pain – shoulder issues often refer pain down the arm or up into the neck.

🔺 Red Flags: Serious Pathology Masquerading as Shoulder Pain

Could your shoulder pain be caused by a serious disease? Unfortunately in a small number of cases, the answer is yes. Shoulder pain could be caused by serious diseases such as different types of cancers. We always urge people with persistent shoulder pain to seek medical advice from a physiotherapist or GP who will be able to screen for more serious pathology.

In patients aged over 50 with new onset shoulder pain and no trauma, the incidence of referred pain from lung tumours (especially Pancoast tumours) is approximately 1–3%.

Multiple myeloma, metastatic breast or lung cancer may present as persistent, non-mechanical shoulder pain. If you have shoulder pain that is not related to movement and you have pain even at rest- this must be checked out by a physiotherapist or medical professional to identify if it could be a “non-mechanical” issue and something sinister. If in doubt- check it out!

Get Your Shoulders Checked at BOOST PHYSIO

If you’ve noticed any issues with your shoulder—or just want to stay ahead of any potential problems—our expert team are here to help you.

✅ Book a Shoulder Assessment appointment.
✅ Get a full shoulder mobility, strength and injury assessment.
✅ Receive tailored treatment, advice and exercises to keep your shoulders strong and pain free.

Appointments available across all BOOST PHYSIO clinics in London and Hertfordshire.

Let’s keep your shoulders strong, mobile and injury-free—for whatever life throws at them.