What’s Causing Numbness in My Arms and Shoulders? 5 Possible Causes

At Pillar Kinetic, our physical therapists often see our patients grappling with the discomfort of numbness and tingling in their arms or shoulders, particularly while they sleep or exercise. This type of discomfort can interfere with daily activities and fitness routines, affecting our quality of life. 

Understanding the “why” behind arm and shoulder numbness can be a great starting point. Once we know the underlying cause, we can implement strategies to alleviate these symptoms so we can return to living pain-free.

Continue reading to find out the five possible causes and solutions to alleviating your shoulder or arm numbness. 

Possible Causes of Numbness in the Arms & Shoulders

There are a few reasons why you may be experiencing numbness or tingling in the arms or shoulders. Here are five possible causes that can explain this, and how to solve it: 

  • poor posture
  • nerve compression
  • muscle imbalances
  • poor circulation 
  • any underlying medical conditions

Pinched nerves can cause pain to radiate to the arm and shoulder, often contributing to muscle pain, weakness, or numbness. This often results from compressed cervical vertebrae or tight muscles.

Additionally, activities like weightlifting and repetitive motions can make these issues worse, and lead to discomfort during exercise.

5 Possible Solutions to Address Shoulder and Arm Numbness

What are some ways to solve this issue and remain pain-free? Here are a few practical solutions we recommend to address and reduce numbness or tingling in the arms or shoulders.

  1. Try adjusting your sleeping position
  2. Modify the exercises in your routine
  3. Strengthen the supporting muscles around the shoulders and arms
  4. Incorporate mobility stretches into your daily routine
  5. See a physical therapist if the discomfort does not improve

Keep reading below to learn more about each recommendation.

1) Try to Adjust Your Sleeping Position

If you’re experiencing arm or shoulder pain, assessing your sleeping position is a good place to begin. If you sleep on your side with your arms tucked into your body, you should consider switching to another position. This can cause nerve compression or damage, which could explain the numbness or tingling you’re experiencing.

Sleeping on your back is the best sleeping position to reduce arm or shoulder pain. Although it may be challenging to adjust, it is a long-term solution to the issue. In addition, choose a pillow that promotes better alignment of the head, neck, and shoulders.

2) Modify Your Exercises

If you’re experiencing pain or discomfort in your shoulder or arm during your workouts, you may want to consider modifying the exercises you’re doing in your routine. Temporarily switching to a modified version of an exercise can help reduce strain on your neck and shoulders. 

In addition to modifications, you’ll want to avoid doing exercises that worsen your discomfort – for instance, movements like overhead presses or exercises that involve repeated arm motions. Instead, consider focusing on movements and exercises promoting proper posture, while strengthening the muscles around the neck or shoulders.

3) Focus on Strengthening Your Supporting Muscles

By strengthening the muscles that surround the shoulders and neck, you can help stabilize these areas and alleviate pressure on nerves. 

To target these muscles, there are a few easy at-home exercises to incorporate that target the upper back, rotator cuff, and scapular. These exercises can help improve posture and reduce strain on the neck.

4) Incorporate Mobility Stretches

Try incorporating gentle mobility exercises into your daily routine to alleviate tension and improve flexibility in the arms and shoulders. 

Do mobility stretches that target the neck, shoulders, and chest – areas of the body that are prone to tightness. Focus on your scalene muscles, a group of three muscles (the anterior, the middle, and the posterior) on the side of the neck – which can contribute to nerve compression.

A few easy stretches to help improve shoulder mobility are the cross-arm stretch, standing arm swings, and the doorway stretch.

5) Meet With a Professional Physical Therapist

If the pain or soreness lingers or worsens over time, it may be time to see a professional physical therapist. 

Scheduling an initial assessment can help a physical therapist. During this meeting, a professional PT can find any underlying issues contributing to numbness in the arm and shoulder. From there, they can form a personalized plan to help resolve your symptoms and reduce the pain or discomfort you’ve been experiencing.

Solving Numbness in Arms and Shoulders for Good

Tingling or numbness in the arms or shoulders can affect our quality of life, but it doesn’t have to if you’re proactive about solving the issue. By improving your posture, modifying your exercises, stretching, and strengthening the muscles around the arms and shoulders, you can start feeling and moving better and reduce your pain or discomfort. 

Above all else, be sure to listen to your body. This advice includes contacting a professional physical therapist if or when you feel it’s needed. If you have any other shoulder or arm discomfort questions, our Las Vegas physical therapy clinic is here to help.