DR PHILIPPA KAYE: I’ve seen countless middle-aged women with chronic shoulder pain – most of them have a little-known nerve problem in their neck… and it can be fixed with daily exercises

Kirti had been trying to ignore the pain in her shoulder and upper arm for weeks.

What she couldn’t ignore was the ‘zinging’ – an electric sensation that shot through her arm, sometimes right into her little finger. It had begun to frighten her, so she came to see me.

After taking her history, I said I’d like to examine her, starting at her neck. She looked at me as though I hadn’t heard a word. The pain, she pointed out, was in her shoulder and arm. Not her neck.

I had been listening. It’s a question I’m asked all the time: why examine more than the part that hurts? Because nerves share pathways, pain can be felt in one place while coming from somewhere else entirely.

In Kirti’s case, the problem was indeed her neck. Wear and tear in the joints and discs of her spine had led to something called cervical radiculopathy – what most people would call a trapped or pinched nerve.

Most of us have heard of sciatica, where a nerve root in the lower back is irritated, often by a disc, sending pain down the leg. Cervical radiculopathy is the same thing, higher up. 

Nerves branch off the spinal cord and exit through small gaps between the bones of the neck. If one of those nerve roots is squashed, irritated or inflamed, symptoms are felt along its path.

That can mean neck pain that travels into the shoulder, arm or hand – or pain felt only in the shoulder or arm, with no neck pain at all.

There may be pins and needles in the arm, hand or fingers, patches of numbness and sometimes weakness.

It becomes more common from middle age, and I see it again and again in middle-aged women. Over the years the joints and discs of the neck wear, and those changes can narrow the space the nerves pass through.

Then there’s how we live. Long hours hunched over a desk, staring down at a phone or clamping it between ear and shoulder. Stress plays its part too. 

When we’re tense we lift our shoulders and ‘turtle’ the neck, pushing the head forward like a turtle poking out of its shell. Put that strain on ageing joints and it’s no wonder the nerves complain.

So why does it so often go unrecognised? Partly because patients, quite reasonably, assume the problem is where it hurts. Many, like Kirti, decide they have a shoulder problem and put up with it for weeks or even months.

If only the shoulder is examined, the real cause can be missed. And because ordinary painkillers often don’t touch nerve pain, people can end up feeling nothing works.

The good news is that for most people it gets better – and the key is to keep moving.

When your neck hurts, the surrounding muscles tighten to protect it, the way you instinctively hold a sore wrist still. But the spasm itself is painful.  

Tight muscles squeeze the tiny blood vessels inside them, reducing blood flow, and pull on nearby joints and nerves, irritating them further.

More pain makes you move less. You hold your shoulders rigid and stop turning your head. It feels protective, but it’s a vicious cycle: muscles and joints grow stiffer and weaker, healing slows, and stiff muscles spasm more easily. So the pain gets worse.

Gentle, regular movement breaks that cycle, easing stiffness, improving circulation and relaxing tight muscles. The old advice of bed rest makes things worse.

That doesn’t mean pushing through severe pain – just carrying on with normal life and doing simple exercises. Mild discomfort doesn’t mean you’re causing damage.

There are even a specific set of exercises that cervical radiculopathy patients are recommended.

Do them several times a day, ideally after a warm shower when the muscles are looser. Slowly tilt your ear towards your shoulder, hold for a few seconds, then repeat on the other side. Lower your chin to your chest, then slowly look up.

Turn your head to look over one shoulder, then the other. Pull your chin back into a double chin and hold. Add shoulder shrugs and rolls. Move slowly, and stop if anything sharply worsens your symptoms.

Another important step is to take regular breaks from sitting, and raise your computer screen to eye level to avoid hunching the shoulders.

Heat relaxes tight muscles and cold eases pain – so a heat patch or ice pack, each for about 15 minutes, can help ease some of the uncomfortable symptoms.

Research suggests that managing stress matters to avoid the strain it puts on the joints. This is, of course, often easier said than done.

But relaxation, mindfulness, exercise and good sleep all ease the tension that makes us hunch and clench.

What I’d absolutely avoid is a neck brace or collar. They weaken muscles and prolong stiffness.

If symptoms haven’t improved after a few weeks, or you have weakness, see your GP, who may refer you to a physiotherapist.

In particularly severe cases, patients might be offered injections of local anaesthetic, often with steroid, into tight, tender knots in the muscle can help you get moving again, or steroid injections around the nerve root to reduce inflammation, which can make rehab easier.

Most neck pain is painful but not serious. But see a doctor if you have increasing weakness in your arm or hand, spreading numbness, pain that keeps worsening, or pain after an injury. In rare cases, this can be something serious like cancer.

Thankfully, for Kirti, the problem was indeed cervical radiculopathy and, with the right exercises sustained over several weeks, eventually solved.

But it worries me that so many patients are dealing with this exact injury without doing anything about it. So, if you have shoulder or arm pain, it’s always worth seeing your GP. Suffering like this is needless.