Shoulder pain from the neck is a very common problem… the two areas are intricately connected by nerves, muscles, and ligaments. This kind of pain can be debilitating, making it difficult to move, sleep, or carry out everyday tasks. Understanding the link between the neck and shoulder pain is crucial for proper diagnosis and treatment.

This blog post explores the common causes of shoulder pain that originate from the neck, ways to relieve it, and why rehabilitation programs like the Malin Method offer an effective solution for long-term healing. Relevant studies will also be discussed to back up these claims.

How Do You Know If Shoulder Pain Is From the Neck?

It can be difficult to differentiate between shoulder pain that originates in the shoulder joint itself and pain that is referred from the neck. One key indicator that your shoulder pain is actually coming from the neck is the pattern of discomfort. It often radiates from the neck down into the shoulder blade and can even extend into the arm and fingers.

This type of pain is typically caused by nerve compression or irritation in the cervical spine. According to a study published in the Journal of Orthopaedic & Sports Physical Therapy, cervical radiculopathy—where a nerve root in the neck is compressed—can cause sharp, shooting pain in the shoulder and arm. In some cases, you may also experience numbness, tingling, or weakness in the affected areas.

Another sign is when moving or positioning your neck exacerbates the discomfort. For example, turning your head or looking down may intensify the pain. If your shoulder pain improves or worsens with neck movement, it’s likely that the neck is the source of the issue.

How Do You Relieve Neck Pain in the Shoulder?

Relieving pain often involves addressing the underlying condition in the neck. One of the most effective methods for relieving this type of pain is by focusing on stretching and strengthening exercises for both the neck and shoulders.

Research from the Journal of Physical Therapy Science found that targeted exercises to improve posture, flexibility, and muscle strength in the neck and upper back significantly reduce pain. Gentle stretches that focus on loosening the muscles around the cervical spine can help relieve tension and take pressure off the nerves. Some recommended stretches include:

  • Chin tucks: Helps to align the neck and relieve pressure on the cervical spine.
  • Neck side bends: Stretches the muscles along the sides of the neck and shoulders.
  • Shoulder rolls: Loosens the muscles around the neck and shoulders, promoting blood flow.

In addition to stretches, strengthening the muscles in this general area is crucial for long-term relief. Strengthening the trapezius and upper back muscles can help support proper posture, which reduces strain in the whole region. Regular practice of these exercises can prevent future episodes of neck and shoulder pain.

How Do You Release a Pinched Nerve in Your Neck?

A pinched nerve in the neck is one of the most common causes of radiating shoulder pain. When a nerve is compressed by surrounding tissues—whether from a herniated disc, bone spur, or muscle tightness—it can lead to sharp, shooting pain, as well as numbness or tingling down the arm.

To release a pinched nerve in your neck, you can use a combination of gentle stretches, targeted strengthening exercises, and physical therapy. One stretch that can help alleviate pressure on the nerve is the neck extension, where you gently tilt your head back and hold for several seconds. Another effective technique is the cat-cow stretch, which helps to open up the cervical spine and create more space for the nerves.

In some cases, manual therapy, such as massage or chiropractic adjustments, can also help relieve the pressure on a pinched nerve. A study in the Journal of Manipulative and Physiological Therapeutics found that chiropractic adjustments for cervical radiculopathy provided significant pain relief in patients with pinched nerves. However, it’s important to consult a healthcare professional before attempting any form of manual therapy.

If the nerve remains pinched and causes chronic pain, rehabilitation programs like the Malin Method can offer a structured approach to relieve nerve pressure, promote healing, and strengthen the neck and shoulder muscles.

What Causes Pain from the Neck Down to the Shoulder?

Several factors can cause pain that radiates from the neck down to the shoulder. The most common causes include:

  • Cervical radiculopathy: This occurs when a nerve root in the neck becomes compressed or irritated, causing pain that radiates into the shoulder, arm, and even hand. It is often the result of a herniated disc or bone spurs.
  • Herniated discs: When one of the discs in the cervical spine bulges out of place, it can compress nearby nerves, leading to radiating pain down the shoulder and arm. A study in the Spine Journal found that cervical disc herniation is a leading cause of shoulder pain originating from the neck.
  • Muscle strain: Overuse or poor posture can cause muscles to become tight and strained, resulting in pain that radiates between the two areas.
  • Whiplash: Whiplash injuries, often caused by car accidents, can damage the soft tissues in the neck and lead to referred pain in the shoulder.

Chronic poor posture, such as slouching or looking down at a phone or computer for extended periods, can also contribute to pain. Over time, these habits can place excessive strain on the muscles and ligaments of the neck and shoulders, leading to discomfort and pain.

Malin Method: A Comprehensive Approach to Healing Shoulder and Neck Pain

A comprehensive rehabilitation program like the Malin Method can help address the root causes of the pain. The Malin Method offers six at-home rehab programs designed to heal any new or old injury and eliminate chronic pain throughout the body.

This program focuses on gentle, effective exercises that strengthen the neck, shoulders, and upper back, promoting long-term healing and preventing future injuries. By improving mobility, flexibility, and strength, the Malin Method can help relieve tension in the cervical spine and restore proper alignment, reducing pain from nerve compression or muscle strain.

Conclusion

Identifying the root cause of the pain is crucial for finding the right treatment. While gentle stretches and strengthening exercises can provide relief, rehabilitation programs like the Malin Method offer a structured approach to long-term recovery.

Whether your pain is due to poor posture, overuse, or a pinched nerve, addressing the underlying issue is key to preventing chronic discomfort and maintaining mobility. With the right care and rehabilitation, you can heal from neck-related shoulder pain and regain full use of your upper body.