Upper arm pain refers to pain or soreness in the area between your shoulder and elbow. It can be caused by muscle strain, nerve issues, or injuries such as tendonitis. About 20% of adults report experiencing upper arm pain at some point, often due to overuse or poor posture. If left untreated, it can impact your daily activities, including lifting and reaching tasks.
Studies show that over 60% of people with office jobs develop arm or shoulder pain due to repetitive movements or prolonged desk work.
For this reason, we are here to explain the upper arm pain causes with symptoms and natural treatment options.
Causes of Upper Arm Pain
Upper arm pain can come from many sources, from injuries to underlying conditions. Common shoulder injuries like sprains, strains, and dislocations are the usual suspects when it comes to shoulder and arm pain.
Frozen shoulder, nerve compression, fractures, and referred pain from other areas of the body can also be the cause.
1. Shoulder Injuries
Shoulder injuries are the number one cause of arm and shoulder pain. Shoulder injuries are very painful and debilitating. One of the most common types of shoulder injury is a sprain, which occurs when the ligaments that connect the bones in the shoulder are stretched or torn. Such injuries affect the shoulder joint’s range of motion and stability and causes significant upper arm pain.
Another common cause of shoulder pain is shoulder impingement syndrome where the shoulder bones compress the soft tissues and causes upper arm pain. This is often seen in athletes and people who do repetitive overhead activities.
Symptoms of shoulder injuries like sprains and strains are swelling, pain, and limited joint movement. Pain from these injuries often radiates to the upper arm and makes daily activities difficult.
In some cases, shoulder injuries can be caused by overuse rather than direct trauma. Moreover, repetitive motions can lead to conditions like swimmer’s shoulder and rotator cuff injuries.
2. Rotator Cuff Problems
Rotator cuff problems are another common cause of upper arm pain. The rotator cuff is a group of muscles and tendons that surrounds the shoulder joint that provides stability and allows for a wide range of motion. When these tendons are torn or inflamed, it can cause a dull and persistent pain in the shoulder and weakness in the arm especially when lifting or reaching.
Rotator cuff injuries can also cause a cracking sensation when moving the shoulder and makes daily activities difficult.
3. Frozen Shoulder
Frozen shoulder, or adhesive capsulitis, is a condition characterized by stiffness and pain in the shoulder joint. This condition goes through three stages:
- Freezing Stage: Pain increases, and shoulder movement is limited.
- Frozen Stage: Pain subsides, but stiffness remains and limits shoulder movement.
- Thawing Stage: Shoulder movement returns to normal.
By the time the condition reaches the thawing stage, shoulder movement returns to normal. But the entire process can take months or even years making frozen shoulder a frustrating and challenging condition to manage.
4. Nerve Compression
Nerve compression in the upper arm can cause a variety of symptoms like tingling, weakness, and numbness in the arm and hand. Repetitive movements, poor posture, and conditions like diabetes can cause nerve compression. Tingling from nerve compression can be uncomfortable and makes daily activities difficult.
If left untreated nerve compression can cause permanent damage to the affected nerves and can lead to chronic pain.
5. Fractures
Fractures of the humerus, the only bone in the upper arm, are caused by significant trauma like falls or car accidents. Humerus fractures near the shoulder joint are called proximal fractures. Fractures are classified by the type of break: transverse, oblique, or spiral.
A humerus fracture manifests through severe pain, swelling, bruising, and immobility and may involve broken bones. Treatment may involve immobilization with a cast or splint and in some cases, surgical intervention is needed to realign the bone fragments for proper healing.
6. Referred Pain
Referred pain is when discomfort is felt in one area, like the upper arm, but the source of pain is elsewhere and makes the person feel pain in the upper arm when it originates from the neck or shoulder blade.
Referred pain often presents as:
- limited mobility
- swelling
- stiffness
- Tingling sensations
It can be tricky as upper arm pain doesn’t align with any visible injury.
Common sources of referred pain in the upper arm are conditions like angina, shingles, or heart-related issues.
Upper Arm Pain Diagnosis
45% of the cases of upper arm pain are due to shoulder injuries and rotator cuff problems. Also, frozen shoulder, nerve compression, fractures, and referred pain to the arm can cause pain in your arms. Generally speaking, these conditions are common in 1 in 5 adults above 40.
Of course, the right diagnosis makes all the difference. Thus, your doctor will perform a physical exam, imaging tests, and electromyography.
Diagnosing upper arm pain involves a combination of clinical assessment and various tests to determine the cause. A physical exam, imaging tests, and electromyography are used to evaluate the extent of the injury or condition.
These tests help healthcare providers create a treatment plan.
To find the exact spot of your hip pain, you can use our upper arm pain diagnosis chart.
Physical Exam
During the physical exam doctors will assess the range of motion and look for swelling or tenderness in the upper arm. This exam will help identify movement limitations and areas of injury so they can diagnose the underlying cause of upper arm pain.
From personal experience a thorough physical exam can give valuable information about the condition affecting the upper arm.
Meanwhile, signs of tenderness and swelling during the physical exam can mean inflammation, injury, or a chronic condition.
Imaging Tests
X-rays, MRIs, and CT scans are used to diagnose upper arm pain. X-rays will assess bone injuries or abnormalities to identify fractures or alignment issues.
MRIs will give detailed images of soft tissues like muscles and ligaments to visualize soft tissue injuries. CT scans will give detailed cross-sectional images to identify complex fractures or structural anomalies.
Electromyography
Electromyography (EMG) is a diagnostic tool used to evaluate the health and function of muscles and the nerves that control them. EMG stimulates a nerve and analyzes the muscle reaction to identify abnormalities in nerve transmission or muscle function to diagnose upper arm pain.
When to Get Help
Medical attention for upper arm pain prevents complications and proper treatment. Ignoring symptoms or delaying medical evaluation can lead to more serious health issues including chronic pain and tissue damage.
Severe Pain and Symptoms
Severe pain, visible deformity, or extreme swelling in the upper arm requires immediate medical attention.
These symptoms can mean serious conditions like fractures, dislocations, or severe sprains that need to be treated immediately to prevent further complications. Chest pain or pressure with upper arm pain can mean a heart attack and needs urgent medical attention.
However, ignoring severe pain can mean tissue damage and long-term issues that will need extensive treatment.
Chronic Pain
As you can see, upper arm pain that gets worse with activity and better with rest may need to be evaluated for rheumatoid arthritis. If home treatments and over the counter pain relievers are not working, you need to see a healthcare provider for further evaluation and treatment.
Related Conditions
It can mean basic conditions like heart disease or gallbladder disease. Sudden severe arm pain with chest pain can mean a heart attack and needs to be evaluated by a cardiologist.
Upper Arm Pain Below Shoulder
Upper arm pain below the shoulder can be caused by various factors such as muscle strain, tendonitis, or nerve compression. It often feels like a dull ache or sharp discomfort when lifting, reaching, or moving your arm.
Around 20-30% of adults experience shoulder or arm pain at some point, with overuse being a common culprit. You might notice this pain worsening after repetitive activities like typing, lifting, or sports.
Additionally, poor posture can contribute to the strain, especially if you sit for long hours. Studies suggest that nearly 40% of individuals with sedentary jobs report musculoskeletal pain in the upper body, highlighting the need for regular movement and ergonomic adjustments.
If your pain persists or limits your mobility, consulting a healthcare provider is essential to identify the cause and create an effective treatment plan.
Upper Arm Pain Treatment
Treatment for upper arm pain ranges from home remedies to medical interventions. Home treatments like resting the affected arm, applying compression, and maintaining hydration and a balanced diet can give immediate relief and support recovery.
Physical therapy and medical interventions also helps in managing and relieving upper arm pain.
Home Treatments
As mentioned, home treatments can be very effective in giving immediate relief and supporting recovery. The RICE method (Rest, Ice, Compression, and Elevation) is a well-known approach to reduce pain and swelling.
Over-the-counter medications like NSAIDs and acetaminophen can also relieve upper arm pain.
Customized exercises in physical therapy will strengthen muscles and improve mobility to recover from upper arm pain.
Physical Therapy
Guided exercises and stretches in physical therapy helps in relieving upper arm pain. Targeted exercises that strengthens the rotator cuff will enhance shoulder stability and reduce injury risk.
Resistance training will strengthen upper arm muscles to prevent discomfort. Sounds good, right?
These exercises will relieve pain and prevent future injuries.
Medical Interventions
When home treatments and physical therapy are not enough, medical interventions may be needed. Corticosteroid injections can decrease inflammation and pain in upper arm injuries. These injections can give significant relief and improve function in severe upper arm pain.
For severe injuries like torn tendons, surgery may be needed if conservative treatments fail. Surgery can realign bone fragments, repair torn tissues and address structural issues to ensure proper healing and function.
An orthopedic specialist can help you decide the best course of action for upper arm pain.
6 Ways to Prevent Upper Arm Pain
Adopting certain habits and practices can reduce the risk of developing upper arm discomfort. Check out these 6 ways to prevent upper arm pain:
1. Exercise and Stretching
Tricep and forearm stretches regularly will increase flexibility and reduce arm pain. Consistent exercise will strengthen muscles and overall arm health will reduce injury risk.
2. Ergonomics and Posture
Poor ergonomics will increase tension in upper arm muscles and joints so it’s important to adjust your workstation for comfort while typing or using a mouse.
Regular breaks to stretch and change position will reduce muscle tension and prevent upper arm pain. Ergonomic tools like chairs, desks, and supports will reduce upper body strain and prevent discomfort.
These ergonomics will lower your risk of upper arm pain.
3. Avoiding Repetitive Strain
Repetitive strain injuries (RSIs) are caused by consistent muscle and tendon use mainly in the upper body. Short breaks in between repetitive tasks is more beneficial than one long break. Proper workstation ergonomics including seating and equipment arrangement, is important in preventing upper arm strain.
Daylong stretching exercises can lower the risk of RSIs.
4. Avoid Overexertion
Overexertion causes inflammation which leads to pain and discomfort. Proper lifting techniques like bending knees and having a stable base minimizes injury risk. Short breaks in between repetitive activities will prevent muscle strain and overexertion.
5. Strengthen Shoulder and Arm Muscles
Strengthening shoulder-supporting muscles will increase joint stability and reduce pain. Flexibility training after strength training will maintain range of motion and reduce injury risk.
2 to 3 days a week is enough to maintain strength and flexibility in the shoulder area. Using lighter weights in arm exercises will increase endurance while heavier weights will build muscle strength. Do strength training for arms at least 2 to 3 times a week for upper body fitness.
6. Take Breaks During Repetitive Activities
If your work is repetitive, taking regular breaks to rest and stretch the muscles is a must.
Sleeping with Upper Arm Pain
Sleeping with upper arm pain is tough but there are ways to minimize the discomfort. Elevating the affected arm with a pillow will reduce pressure on the shoulder and will alleviate pain during sleep.
Pillow Placement
Using a pillow under your elbow will alleviate strain on the shoulder joint. Proper pillow placement will reduce upper arm pain during sleep and you will wake up feeling more refreshed and less sore.
Preferred Sleeping Positions
Don’t sleep on your stomach to worsen shoulder pain. For side sleepers with upper arm pain, placing a pillow under the affected arm will reduce discomfort and will maintain proper alignment during sleep.
Avoiding Pressure Points
Don’t sleep on the affected side to minimize pressure on the shoulder and upper arm. Adjust your sleeping position and use supportive pillows to reduce pain and improve sleep quality.
Wrap Up: Key Facts
- A mix of home treatments, physical therapy, and medical interventions including lifestyle changes and preventions, is essential to manage and get rid of upper arm pain.
- Upper arm pain can be caused by shoulder injuries, rotator cuff problems, frozen shoulder, nerve compression, fractures, and referred pain from other areas.
- Early diagnosis through physical exams, imaging tests, and electromyography is key to treatment planning especially to prevent complications from severe conditions.
