Can't Reach Behind Your Back? Here's What It Means and What to Do
Updated July 20261 minute read
Difficulty reaching behind your back — to tuck in a shirt, hook a bra, or grab a wallet — usually signals lost shoulder rotation, most often from frozen shoulder or rotator cuff irritation. It's rarely an emergency, but frozen shoulder in particular benefits from early, well-dosed physical therapy. If the stiffness is progressing or pain is significant, get it assessed sooner rather than later.
What this usually means
Most likely causes. Frozen shoulder (which limits motion in every direction, including reaching behind) and rotator cuff irritation are the leading causes. Less common causes. Shoulder arthritis or a prior injury that left the joint stiff can also limit this motion.
What you can try at home
Keep the shoulder gently moving within comfort rather than avoiding the motion entirely, which can worsen stiffness. Gentle, pain-respecting mobility done regularly helps. Because frozen shoulder responds best to properly dosed treatment, early guidance is valuable.
When to see a physical therapist
If reaching behind your back is getting harder or is paired with pain, a PT can identify whether it's frozen shoulder or cuff-related and tailor treatment.
Red flags — don't wait
Seek care for sudden inability to move the arm after trauma, a hot feverish joint, or arm pain with chest symptoms (emergency).
How a PT treats this
Treatment uses graded mobility matched to how irritable the shoulder is, progressing to strengthening as motion returns.
Frequently asked questions
Sources (3)
This article is for education only and isn't medical advice. Always talk to a licensed clinician about your specific situation.