That nagging shoulder pain? Here’s your authoritative guide to trapped nerves – tailored for UK office workers
For many office workers in the UK, shoulder pain is more than a minor nuisance. It might start as a dull ache at the base of your neck after a long day at your desk, but quickly progress to sharp, burning discomfort radiating into your shoulder – sometimes with tingling or numbness down your arm and into your fingers. This scenario is all too familiar, and it’s one of the leading causes of time off work.
The culprit is often a trapped nerve – a type of nerve compression that, in most cases, can be eased without surgery if addressed early. In this guide you’ll learn:
- Three key warning signs to help you recognise a trapped nerve in the shoulder.
- The most common work-related causes and how to avoid them.
- NHS-endorsed self-care techniques you can start today.
- Clear advice on when to see your GP and how to access physiotherapy – including NHS self-referral routes.
By the end, you’ll have a practical, evidence-based plan – from immediate relief to long-term prevention – so you can keep working comfortably and stop shoulder pain from returning.
What is a Trapped Nerve in the Shoulder?
A trapped nerve in the shoulder – sometimes called a pinched nerve – occurs when a nerve is compressed by surrounding structures such as a spinal disc, bone spur, tendon, or tight muscle. In many cases, the compression actually starts in the neck (cervical spine) and affects the nerve supplying the shoulder and arm, a condition known in UK medical terms as cervical radiculopathy.
Core facts:
- Common in office workers: Prolonged sitting, poor desk posture, and repetitive movements can strain the neck and shoulder, narrowing the space around the nerve.
- Typical symptoms: Sharp or burning pain in the shoulder that may radiate down the arm, tingling or numbness, muscle weakness, and reduced range of motion.
- Most cases resolve without surgery: NHS guidance and UK physiotherapy practice show that early intervention with posture correction, ergonomic adjustments, and specific exercises is highly effective.
- When to seek help: If symptoms persist beyond 1–2 weeks, worsen, or include significant weakness or persistent numbness, a GP assessment is essential.
By understanding how a trapped nerve develops and recognising the early warning signs, you can act quickly to relieve pressure, reduce pain, and prevent long-term damage.
Common Causes and Risk Factors
For most UK office workers, a trapped nerve in the shoulder isn’t caused by one dramatic injury – it’s the result of small stresses building up over time. Here are the most common culprits:
- Poor desk posture – slouching, leaning forward, or craning your neck towards a screen puts extra pressure on the neck and shoulder, narrowing the space around the nerves.
- Long hours without breaks – sitting still for most of the day allows muscles to tighten and joints to stiffen, increasing the risk of nerve compression.
- Slipped disc in the neck – also known as a herniated disc, where the soft centre bulges out and presses on a nerve root.
- Cervical spondylosis – age-related wear and tear in the neck that can lead to bone spurs (osteophytes) which pinch nearby nerves.
- Repetitive strain – long stretches of typing, mouse work or other repeated arm movements can inflame tendons and bursae in the shoulder, crowding the nerve’s pathway.
- Previous injury – whiplash from a car accident, a sports injury, or a fall can all cause swelling or structural changes that trap a nerve.
The good news is that many of these risks can be reduced with better posture, regular movement, and a few simple workstation adjustments – something we’ll cover in the prevention section later on.
Symptoms – How to Recognise a Trapped Nerve in the Shoulder
A trapped nerve in the shoulder can feel very different from one person to another, but there are some tell-tale signs you shouldn’t ignore. You might notice one or more of these:
- Pain that radiates – a sharp, burning, or electric-shock-type pain in the shoulder that may travel down the arm, sometimes starting in the neck.
- Tingling or “pins and needles” – often in the arm, hand, or fingers on the affected side.
- Numbness – a patchy loss of sensation in part of your arm or hand.
- Muscle weakness – struggling to lift objects, reduced grip strength, or finding your arm tires more quickly than usual.
- Limited movement – turning your head, reaching overhead, or even simple shoulder movements can make the pain worse.
These symptoms can be mild at first but tend to get worse if the nerve stays compressed. They may also be more noticeable at night, making it hard to find a comfortable sleeping position.
Quick 3-Step Self-Check
Ask yourself:
- Do you have shoulder pain that gets worse when you move your neck?
- Have you felt tingling, numbness, or “pins and needles” in your arm or hand?
- Does lifting your arm above your head make the pain better or worse?
If you answered “yes” to two or more, you could have a trapped nerve and it’s worth speaking to your GP or a physiotherapist for a proper assessment.
Treatment and Self-Help
Most trapped nerves in the shoulder improve without surgery if addressed early. NHS-backed approaches include:
- Posture correction – sit upright with shoulders relaxed and monitor at eye level to reduce neck strain.
- Workstation adjustments – use an ergonomic chair, keep your keyboard and mouse close, and avoid cradling the phone between ear and shoulder.
- Gentle movement and stretching – simple neck and shoulder exercises such as chin tucks and shoulder rolls help relieve pressure.
- Heat or cold therapy – ice packs for the first 48 hours to reduce inflammation, then gentle heat to relax tight muscles.
- Over-the-counter pain relief – ibuprofen or paracetamol can ease pain and inflammation.
- Physiotherapy – targeted exercises, manual therapy, and nerve gliding techniques prescribed by a qualified physiotherapist.
If symptoms persist beyond two weeks, worsen, or cause significant weakness, your GP may consider options such as corticosteroid injections or referral to a specialist.
Prevention Tips for Office Workers
Reducing your risk of a trapped nerve starts with everyday habits:
- Maintain good posture – keep your back straight, shoulders relaxed, and head aligned over your spine when sitting or standing.
- Optimise your workstation – monitor at eye level, chair supporting your lower back, feet flat on the floor, and keyboard/mouse within easy reach.
- Take regular breaks – stand up, stretch, and walk for a few minutes every hour to relieve muscle tension.
- Strengthen and stretch – include neck, shoulder, and upper-back exercises in your weekly routine to improve muscle support and flexibility.
- Mind your sleeping position – use a pillow that supports the natural curve of your neck and avoid sleeping on your stomach.
Consistently applying these strategies can help keep your neck and shoulders healthy, lowering the chance of future nerve compression.
When to Seek Medical Advice
Most trapped nerves in the shoulder improve with self-care, but there are times when you shouldn’t wait it out. In the UK, you should speak to your GP or call NHS 111 if you have:
- Pain that isn’t improving after two weeks of self-care.
- Sudden or worsening muscle weakness in your shoulder, arm, or hand.
- Persistent numbness or “pins and needles” that doesn’t go away.
- Severe pain following an accident or injury.
- Swelling, redness, or warmth in the shoulder with a fever – this could indicate infection.
Call 999 immediately if you have chest pain, pain spreading to your arm, neck, jaw or back, along with shortness of breath, sweating or nausea – these could be signs of a heart attack.
Early medical assessment can confirm the cause, rule out anything serious, and get you the right treatment quickly – whether that’s stronger medication, physiotherapy, or further investigations.
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