Why do my breasts hurt when I lift up my arm?

September 22, 2025 •

5 min read

According to research, about two-thirds of women experience breast pain, known as mastalgia, at some point in their lives. If you're asking, "Why do my breasts hurt when I lift up my arm?", the answer may be simpler and less alarming than you think, often related to the underlying chest wall muscles and ribs rather than the breast tissue itself.

Quick Summary

Pain in the breast area when lifting your arm is frequently a sign of musculoskeletal issues like pectoral muscle strain, inflammation of the rib cartilage (costochondritis), or referred pain from the shoulder or back. Less commonly, it can be linked to hormonal shifts, fibrocystic changes, or an ill-fitting bra.

Key Points

Musculoskeletal Issues: Pectoral muscle strain and costochondritis (inflamed rib cartilage) are very common and often mistaken for breast pain, especially with arm movement.
Referred Pain: Pain can originate in your neck, back, or shoulder and radiate to your breast, an issue known as referred pain.
Hormonal Influence: Fluctuating hormones during the menstrual cycle, pregnancy, or perimenopause can cause cyclical breast tenderness that may be more noticeable with arm motion.
Proper Support is Key: A poorly fitting bra can contribute to breast pain by providing inadequate support or causing compression, and can be addressed with a professional fitting.
When to See a Doctor: While most causes are benign, persistent or severe pain, new lumps, nipple discharge, or skin changes warrant a medical evaluation to rule out other conditions.

Understanding the Anatomy of Your Chest

To understand why you might feel pain in your breast when lifting your arm, it's crucial to first look at the anatomy of your chest. The pectoral muscles lie directly beneath the breast tissue, covering the rib cage. Nerves and other connective tissues are also intertwined in this complex area. When you lift your arm, these muscles and tissues are stretched, contracted, and engaged. Pain can arise from a problem with these underlying structures, even though you perceive it as originating from the breast itself.

The Top Suspects: Musculoskeletal Causes

Musculoskeletal issues are among the most common culprits behind localized breast pain triggered by arm movement. This is known as extra-mammary pain, meaning the pain is felt in the breast area but originates elsewhere.

Pectoral Muscle Strain

Just like any other muscle, your pectoral muscles can be strained or pulled from overuse or injury. Activities that can lead to this include:

Heavy lifting, such as weightlifting or manual labor.
Repetitive overhead movements, like painting a ceiling or throwing a ball.
Carrying heavy objects, such as a large handbag or a baby, in a way that strains your chest muscles.

A pulled pectoral muscle will often cause a sharp or dull ache that intensifies when you move your arm or shoulder. The pain may also be accompanied by muscle stiffness or swelling.

Costochondritis

This condition is the inflammation of the cartilage that connects your ribs to your breastbone, or sternum. It can cause sharp or aching chest pain that is often mistaken for breast pain or even a heart attack. Movement of the upper body, deep breathing, coughing, or even lifting your arm can exacerbate the pain. Costochondritis can result from an injury, a viral infection, or unknown causes.

Referred Pain from the Back, Neck, or Shoulder

Nerve irritation or injury in your neck, back, or shoulder can lead to pain that radiates, or is "referred," to your chest and breast area. For example, a pinched nerve or a muscle sprain in your upper back can cause pain that you mistakenly perceive as coming from your breast. This is particularly noticeable with movements that affect the shoulder joint, like lifting your arm.

Less Common, But Possible, Causes

While musculoskeletal issues are most likely, other factors can also contribute to breast pain with arm movement.

Hormonal Fluctuations

Cyclical breast pain is linked to your menstrual cycle and is driven by fluctuating hormone levels. Estrogen and progesterone can cause the breasts to swell and become tender, especially in the week before your period. This tenderness can extend to the armpit and be more noticeable with arm movements. The pain is typically felt in both breasts, though sometimes more intensely in one than the other.

Fibrocystic Breast Changes

Fibrocystic breasts contain lumpy, rope-like tissue and cysts that can swell and become tender, particularly before menstruation. This tenderness can be made more prominent with arm movement, especially if the lumps are near the outer part of the breast or in the armpit.

Poorly Fitting Bra

A bra that doesn't offer proper support can cause strain on the ligaments and muscles supporting the breasts, leading to pain. A bra that is too tight can compress breast tissue, while one that is too loose allows for excessive movement. Both scenarios can be uncomfortable and cause increased pain when moving your arms.

Comparison: Differentiating the Causes

To help you pinpoint the likely cause of your pain, consider this comparison table:


Cause	Type of Pain	Location	Relation to Menstrual Cycle	Trigger	How to Test
Pectoral Strain	Sharp or dull ache	Typically localized to one side; can be focused under breast or near armpit.	No	Lifting arm, pushing, or other strenuous movement.	Pressing on the pectoral muscle or stretching the arm may reproduce the pain.
Costochondritis	Sharp, stabbing, or aching	Central chest area (sternum) or localized rib joints, but can radiate.	No	Deep breaths, coughing, sneezing, lifting arm.	Pressing on the affected cartilage will cause localized tenderness.
Referred Pain	Varies (e.g., sharp, shooting, burning)	Can feel like it's in the breast, but pressure on the breast does not worsen it.	No	Neck or shoulder movements, lifting arm.	Pressing on the breast may not cause pain, but moving the shoulder or neck might.
Hormonal Pain	Dull ache, tenderness, fullness	Usually both breasts, often in the upper, outer areas and armpits.	Yes, typically worse before period.	Varies, but arm movement may exacerbate existing tenderness.	Often follows a predictable monthly pattern.
Fibrocystic Changes	Tenderness, lumpiness	Can affect one or both breasts, often in outer quadrants.	Yes, worsens before period.	Pressure on breast, arm movement.	Lumps may change in size with your cycle.
Poorly Fitting Bra	General soreness, ache	Can be widespread across breast and shoulders.	No	Wearing bra, especially during physical activity.	Pain improves when wearing a supportive, well-fitting bra.

What You Can Do at Home

For many of these conditions, managing symptoms at home can provide significant relief. Here are some strategies:

Rest and Ice/Heat: For muscle strains or costochondritis, rest is key. Applying an ice pack to the affected area for 15-20 minutes can reduce inflammation, while heat from a heating pad or warm bath can soothe tight muscles.
Supportive Bra: A well-fitting, supportive bra, especially a sports bra during exercise, can dramatically reduce pain caused by inadequate support. A professional bra fitting can ensure you have the right size.
Over-the-Counter Pain Relievers: NSAIDs like ibuprofen or naproxen can help reduce pain and inflammation.
Stress Reduction: High stress levels can exacerbate hormonal fluctuations and overall pain sensitivity. Techniques like yoga, meditation, or mindfulness can be beneficial.
Dietary Modifications: Some people find that reducing caffeine and salt intake can lessen breast tenderness, particularly related to hormonal changes.

When to See a Doctor

While most causes of breast pain are benign, certain symptoms warrant a visit to a healthcare professional. You should see a doctor if:

The pain persists for more than a couple of weeks or worsens.
You discover a new or growing lump in your breast or armpit, whether it's painful or not.
The pain is accompanied by other symptoms like nipple discharge (especially if it's bloody), skin changes (dimpling, redness, warmth), fever, or swelling.
The pain is severely limiting your daily activities.

A doctor will conduct a physical exam and may recommend further imaging like a mammogram or ultrasound to get a clearer picture of what's causing the discomfort. In very rare cases, inflammatory breast cancer can cause pain, but this is accompanied by other noticeable symptoms. For more detailed information on benign breast conditions and when to see a physician, visit a reputable health resource like Northwestern Medicine: https://www.nm.org/conditions-and-care-areas/cancer-care/breast-health-program/benign-breast-conditions/benign-biopsy-results/when-to-see-your-physician

Conclusion

While a painful sensation in your breast when lifting your arm can be alarming, it is most often due to non-breast-related issues involving the muscles, cartilage, and nerves of the chest wall. Pectoral muscle strains and costochondritis are common and treatable causes. Hormonal changes and fibrocystic breast tissue can also be factors. Knowing your body and recognizing patterns can help you determine the cause. If the pain is persistent, severe, or accompanied by other concerning symptoms, seeking a professional medical opinion is the safest course of action.

Frequently Asked Questions

Breast pain is rarely the sole symptom of breast cancer. In very rare cases of inflammatory breast cancer, pain can be a symptom, but it is typically accompanied by other signs like swelling, redness, or skin changes. The pain you feel with arm movement is far more likely to be related to a muscle strain or another musculoskeletal issue.

Yes, stress can indirectly contribute to breast pain. High stress levels can impact hormone fluctuations and increase pain sensitivity throughout the body. While it may not be the direct cause, it can worsen existing mastalgia or muscle tension in the chest and shoulder area.

Pectoral muscle pain is typically a sharper, more localized pain that you can often reproduce by pressing on the muscle or performing certain movements like lifting your arm. True breast pain, often hormonal, feels more like a dull, diffuse ache or tenderness within the breast tissue itself. However, the pain can overlap, which is why movement-based testing can help differentiate.

Yes, scar tissue from a previous chest injury, breast surgery, or radiation therapy can restrict movement and cause pain when you stretch or lift your arm. A doctor can help determine if this is the cause and suggest treatment options.

Costochondritis often causes sharp or aching pain that is localized to the cartilage where your ribs meet your breastbone and may be tender to the touch. A muscle strain is more likely to cause a dull ache or soreness directly in the pectoral muscle tissue, which is often aggravated by specific arm or shoulder movements. Consulting a doctor is the best way to get a definitive diagnosis.

For some individuals, yes. Some women with hormonal breast tenderness find that reducing or eliminating caffeine, high-fat foods, and salt intake can help alleviate symptoms. These factors can affect water retention and hormone levels, which influence breast sensitivity.

A well-fitting and supportive bra is highly recommended. For physical activity, a sports bra is essential. During menstruation, some women find a slightly larger or non-wired bra more comfortable if their breasts swell. Ensuring your bra is not too tight or too loose can significantly reduce strain and pain.