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You wake up one morning with a gnawing pain in your shoulder, accompanied by an unsettling numbness that creeps into your hand. Dismissing it as a result of an awkward sleeping position, you hope it’ll vanish after breakfast. But as you head to work, the persistent shoulder numbness serves as a stark reminder that something’s amiss.
What Could It Be?
Shoulder numbness is usually not caused by your shoulder or hand. It is often related to your neck. The neck is the control center for your arm, dictating how it moves and what it feels (hot/cold/sharp/dull). Each level of your neck is responsible for different areas of your arm, known as dermatomes. The middle of your neck is more responsible for your shoulder, while the lower part of your neck affects your hand. These dermatomal patterns can vary widely from person to person.
Summary of the Anatomy
Now that you know what it could be, let’s delve deeper into why it might be happening. As mentioned before, the neck is the control center of the arm. The nerves that leave the neck are responsible for both sensation and movement. These nerves could become agitated for various reasons. In older adults, it could be due to narrowing of the pathways from the neck, known as cervical stenosis. In younger individuals, it could be muscular tightness or a biomechanical fault, such as poor posture or repetitive strain.
Common Causes of Shoulder Numbness
- Cervical Radiculopathy: This occurs when a nerve in the neck is compressed or irritated where it branches away from the spinal cord. Symptoms include pain, numbness, and muscle weakness that radiate into the shoulder and hand.
- Poor Posture: Spending long hours hunched over a computer or phone can strain neck muscles and compress nerves.
- Injury: Whiplash or other trauma can damage the structures in the neck and lead to nerve irritation.
- Degenerative Disc Disease: As discs in the spine wear down, they can compress the nerves.
What to Do?
The best course of action is to see a physiotherapist. They can conduct a physical assessment to identify where the nerve irritation is coming from. If necessary, they can refer you to your family doctor for further imaging, such as an MRI or X-ray.
If you’re waiting for an appointment, here are some simple exercises you can try:
Cervical Retraction
- Sit up nice and tall.
- Bring your chin back, mimicking giving yourself a double chin.
- If you give yourself a double chin, you’re doing it right. You should feel a stretch in the back of your neck.
Dural Slider
- Bring your arm out to your side as if you’re a waiter (elbow bent with your palm facing the ceiling).
- Gently straighten your elbow.
- If you start to get a burning sensation, don’t straighten your arm as far.
These exercises are not meant to replace a visit to a healthcare professional. They are good starting exercises to do while you await further consultation.
Prevention Tips
- Take Breaks: Breaks don’t need to be long or even structured. Going for a walk to the photocopier is enough to get your body moving. Regular movement helps prevent muscle stiffness.
- Strengthen Neck Muscles: You don’t need to add a big weight to your neck to strengthen it. Think about keeping your chin tucked in when doing any of your upper or lower body exercises. Incorporating deep neck flexor strengthening exercises is a common practice. It isn’t flashy like a bench press but helps strengthen the stabilizing muscles of your neck.
- Ergonomic Workstation: Ensure your screen is within arm’s reach. Your screen should be centered to where you are sitting; avoid having your screen off to the side of your desk. Proper ergonomics can help reduce strain on your neck and prevent nerve irritation.
Conclusion
Shoulder pain with hand numbness can be alarming, but it’s often related to issues in the neck. Understanding the connection between your neck and arm can help you seek the right treatment. Always consult with a physiotherapist for a thorough assessment and personalized treatment plan. Early intervention can prevent further complications and help you get back to your normal activities without pain.
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