Pinched Nerve in Shoulder: Causes, Relief Tips & When to Seek Care

If you’ve ever felt a sharp pain, aching, or tingling in your shoulder blade, you may be experiencing a pinched nerve in the shoulder. This type of pain can be disruptive, limiting your ability to sleep, work, or even turn your head comfortably.

A pinched nerve, also known as a compressed nerve, occurs when surrounding structures such as bones, muscles, tendons, or cartilage put excess pressure on a nerve. While pinched nerves can occur in various parts of the body, they are especially common in the neck and shoulder area due to the complexity and mobility of the region.

Understanding the root cause of your symptoms and how to relieve them can make a significant difference in your recovery. In this article, we’ll explore the common causes of a pinched nerve in the shoulder blade, home remedies for relief, and when it’s time to seek professional care.

What Is a Pinched Nerve in the Shoulder?

A pinched nerve in the shoulder occurs when nearby tissues—like muscles, tendons, or bones—put pressure on a nerve. This compression interferes with normal nerve signaling and often results in symptoms such as trapped nerve pain in the shoulder blade, numbness, burning, or a tingling sensation in the shoulder or arm.

The affected nerve is usually part of the brachial plexus, a bundle of nerves that originates in the cervical spine (neck) and travels through the shoulder down into the arm and hand. When compression occurs, the brain receives faulty signals, which can manifest as:

• Aching or burning pain in the shoulder or shoulder blade area
• Tingling in the shoulder blade or arm
• Numbness in the fingers or hand
• Muscle weakness or fatigue in the shoulder or arm
• Pain that worsens with specific movements like turning the head, lifting the arm, or sleeping on one side

In some cases, the nerve irritation is subtle and only noticed during certain activities, such as working at a desk or exercising. In others, the pain may be constant and affect overall quality of life.

What Causes Shoulder Nerve Compression?

There are several conditions and lifestyle factors that may contribute to a pinched nerve in the shoulder or shoulder blade.
These include:
1. Repetitive Motion or Overuse
Jobs or activities that involve repetitive arm or shoulder movements—such as painting, lifting, typing, or sports like baseball or tennis—can irritate or inflame the surrounding muscles and tendons. Over time, this can compress nearby nerves and cause symptoms.

2. Poor Posture
Slouching or hunching over a desk or mobile device can lead to chronic tension in the upper back and neck. This is also known as ‘Text Neck’ or ‘Tech Neck’. Forward head posture is a major contributor to nerve impingement in the cervical spine, which can radiate pain into the shoulder blade.

3. Herniated Discs or Bone Spurs
Discs in the cervical spine can bulge or herniate, pressing on the spinal nerves that run through the neck and shoulder. Likewise, bone spurs that develop from arthritis or spinal degeneration can crowd the nerve pathways and cause chronic compression.

4. Muscle Imbalances or Inflammation
Tight muscles in the upper trapezius, scalene, or levator scapulae can create trigger points or spasms that affect nerve function. Inflammation from shoulder impingement syndrome or rotator cuff injuries can also irritate nearby nerves.

5. Trauma or Injury
Direct trauma from a fall, car accident, or sports injury can cause misalignment, swelling, or tearing in the shoulder, all of which can pinch a nerve. Even minor injuries can sometimes lead to lingering nerve-related symptoms if not properly addressed.

How to Relieve Shoulder Nerve Pain at Home

If your symptoms are mild and have just begun, at-home treatment can often help reduce inflammation and relieve pressure on the nerve.

You just need to remember R.E.L.I.E.F:
R – Rest and Reduce Strain
Modify your activities to avoid shoulder stress and awkward positions.
E – Ease Inflammation with Ice & Heat
Ice early on, then alternate with heat to relax muscles and improve circulation.
L – Light Medications (NSAIDs)
Use over-the-counter pain relievers like ibuprofen to decrease swelling.
I – Incorporate Gentle Stretches
Try neck tilts, wall angels, chest openers, and shoulder squeezes.
E – Ergonomics and Posture
Adjust your desk and sleep setup to support healthy alignment.
F – Frequent Breaks and Movement
Don’t stay stuck in one position—get up and move regularly.

Gentle Stretching and Mobility Work

Incorporate neck and shoulder stretches into your routine.
Focus on:

• Neck tilts and rotations
• Shoulder blade squeezes
• Chest opening stretches
• Wall angels or doorway stretches

These movements can help release tight muscles and improve posture, reducing compression.

Postural Awareness

Set up an ergonomic workstation with a supportive chair, monitor at eye level, and regular standing breaks. Use a cervical pillow when sleeping and avoid propping the neck at awkward angles.
If you notice tingling in the shoulder blade, these practices can help decompress the nerve and improve circulation.

When Should I Be Concerned About a Pinched Nerve?

While most pinched nerves resolve with conservative care, there are times when it’s best to consult a medical professional—especially if symptoms persist or worsen. Seek care if you experience:

• Pain lasting longer than 1–2 weeks despite rest and home care
• Tingling, numbness, or burning that spreads down the arm or into the fingers
• Muscle weakness, difficulty lifting your arm, or gripping objects
• Worsening symptoms at night, interfering with sleep or daily activities
• A recent fall, whiplash injury, or trauma
• Loss of coordination or noticeable decrease in range of motion

These may be signs of more serious nerve compression or spinal issues that require further evaluation, such as an MRI, X-ray, or nerve conduction study.

Get Help for Shoulder Nerve Pain at Neuroscience Group

If you’ve been dealing with trapped nerve pain in the shoulder blade, it’s time to take the next step. At Neuroscience Group, we specialize in diagnosing and treating nerve-related pain with a comprehensive, patient-first approach.
Our team includes:

• Board-certified neurologists and pain management specialists
• Physical and occupational therapists
• Advanced imaging and diagnostic tools
• Minimally invasive treatment options

Whether you need physical therapy, nerve blocks, posture training, or simply answers, we’re here to help you find lasting relief. We understand how disruptive shoulder nerve pain can be, and we’re committed to getting you back to living comfortably and confidently.

Don’t wait—request an appointment today and get the personalized care you deserve.