Neck Pain or Shoulder Pain? How to Tell Where It Is Coming From

Why It Is So Easy to Confuse Them

The neck and shoulder are neighbours, and they share several muscles, including the upper trapezius and levator scapulae. Nerves from the neck also travel down into the shoulder, arm and hand. As a result, a problem in one region can cause symptoms in the other, and many people have both at once.

Clues That Point to the Neck

• Pain that changes when you turn or tilt your head
• Pain, tingling or numbness that travels below the elbow into the hand
• Headaches that start at the base of the skull
• Stiffness that is worse after sleeping awkwardly or sitting at a screen
• Pain that is eased by changing your neck position or supporting your head

Clues That Point to the Shoulder

• Pain on lifting the arm, reaching behind your back or sleeping on that side
• Pain around the point of the shoulder or outer upper arm
• Weakness or catching when you lift the arm
• Pain that is clearly related to arm movement rather than head movement

Common Culprits

For the neck, common causes include muscle strain from posture or workload, joint stiffness and irritation of a nerve root. For the shoulder, common causes include rotator cuff tendon problems, impingement-type pain and frozen shoulder. Often there is a mixture.

What Helps

Whatever the source, the principles are similar:

• Keep moving, and avoid staying in one position for long periods
• Adjust your workstation so the screen is at a comfortable height and your arms are supported
• Use short breaks and gentle movement during the day
• Strengthen the muscles of the upper back and shoulder blades once pain allows
• Seek assessment if symptoms persist, so treatment targets the right area

When to Seek Urgent Help

Seek urgent medical help for neck or shoulder pain with chest pain, breathlessness, pain spreading to the jaw or left arm, sudden severe weakness, loss of balance or coordination, a severe sudden headache, or numbness in both hands or legs.

Getting a Clear Answer

A physiotherapy assessment checks both the neck and the shoulder, so you are not treated for the wrong one. At JW Physio Clinic, we examine the whole region, explain what we find and build a plan around it.

A Simple Self-Check

These quick observations may help you describe your symptoms at an assessment. They are not a diagnosis.

• Does turning your head to one side change your symptoms?
• Does lifting the arm to shoulder height cause pain?
• Is pain worse when reaching behind your back or lying on that side?
• Do you notice tingling or numbness, and exactly where?
• Does it ease when you rest your arm on a cushion or table?

Desk Set-Up Tips

• Place the screen so the top is roughly at eye level, about an arm's length away
• Keep your elbows near your sides and your forearms supported
• Use a headset for long calls rather than cradling a phone
• Change position every half hour, and stand or walk for a few minutes
• Keep your laptop raised and use a separate keyboard if you work on it for long periods

Exercises Often Used

Typical programmes include gentle neck range-of-movement exercises, shoulder blade strengthening, such as rows with a resistance band, and mobility work for the upper back. Which ones are appropriate depends on your diagnosis, so get your programme checked rather than copying generic routines.

Frequently Asked Questions

Related Reading

• Frozen Shoulder: Stages, Treatment and What to Expect
• How Long Does Sciatica Take to Heal?
• 5 Signs You Should See a Physiotherapist

This article is general information and is not a substitute for an individual assessment. If you are worried about your symptoms, speak to a healthcare professional.