What to Do About a Pinched Nerve in Your Shoulder

If you are dealing with what feels like a pinched nerve in your shoulder you may be experiencing a lot of pain and may not know how to manage it and keep up with your daily activities.

Obviously, it is important to see your doctor and physical therapist to be sure that you are actually dealing with a pinched nerve in your shoulder. More often than not the pain is actually emanating from your neck or spine. However, if you’re experiencing sharp, localized pain in one shoulder, then you may have a pinched nerve. Some other symptoms you might experience with a pinched nerve in your shoulder are weakness, numbness, soreness, tingling, tightness, and intense pain with movement in your affected shoulder. These symptoms will often radiate down the shoulder into the arm, elbow, wrist and hand. They also can radiate up into the neck causing headaches.

Now, you’re probably saying, “Should I wear a sling for a pinched nerve in my shoulder?” The answer to your question is probably not. Usually, people don’t need slings for their pinched nerves. The purpose of a sling is to keep everything from moving, so the sling might actually make everything feel tighter in your shoulder.

However, the answer to your pain will be physical therapy exercises. Here are a few exercises that will help to relieve your pain and keep the pain from returning:

1. Shoulder rolls: Extend your arms to your sides and roll them forwards and backwards until your shoulders feel looser.
2. Head nodding: Slowly lift your head up and down as if nodding ‘yes’.
3. Shaking head side to side: Slowly turn head side to side as if saying ‘no’.
4. Head circles: Slowly roll your head in circles. Be sure to roll in both directions.
5. Nerve glides: see our youtube videos for nerve glides for the arms and head and neck.

Other ways you can treat your pinched shoulder nerve pain are:

• Icing the neck and shoulder. Nerves like ice.
• Applying heat to the neck, shoulder, and shoulder blade.
• Taking anti-inflammatory medication to reduce swelling per your doctor’s recommendations only.
• Getting a new pillow to sleep on that is made to support the head better.
• Adjusting your posture while standing and sitting.
• If you work at a desk, adjusting your desk, keyboard, and chair set up so that you aren't straining.
• Exercising regularly. Make sure to include strength training into your exercise regime.
• Go for a walk. Nerves really like cardio.
• Getting massages regularly to loosen up the muscles. The massage would preferably be a Swedish massage instead of deep tissue because it is gentler.