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Shoulder pain has several possible causes, and the timing alone cannot identify one. Review the medical-help guidance below. For everyday shoulder discomfort, NHS advice includes gentle movement and avoiding activities that make it worse.
Sources: NHS shoulder pain guidance
When to get medical help
Get urgent medical advice
Seek urgent care for sudden or very severe pain, inability to move your arm, a changed shape or major swelling, persistent pins and needles, loss of feeling, unusual heat or cold, pain after an injury, severe pain in both shoulders, or feeling feverish or unwell.
Sources: NHS shoulder pain guidance
Arrange a medical appointment
See a doctor if pain worsens, has not started improving after two weeks, or arm movement is very difficult.
Sources: NHS shoulder pain guidance
Use your local emergency service when emergency care is needed. These examples are not a complete symptom checklist.
1. What might be causing the shoulder pain?
Possible causes include tendon or bursa irritation, arthritis, and injury. A clinician can assess the cause. Noticing pain at a computer does not prove the desk is responsible, so avoid choosing a treatment based only on that pattern.
Sources: NHS shoulder pain guidance
2. What should I check when using a computer?
The HSE suggests relaxed shoulders, a keyboard just below elbow height, and a mouse aligned with your elbow. Look at the arrangement you actually use during a busy task. Is the mouse pushed aside by papers? Are you working from a different chair than usual? These observations give you a concrete starting point for a workstation review.
Sources: HSE workstation guidance
3. What details are useful if I seek help?
Note whether the discomfort is in one shoulder or both, when you first noticed it, and which tasks are difficult. Mention any injury, new symptoms, or effect on sleep. If you have tried moving the mouse or changing seats, describe what changed. Keep these as observations for the clinician; you do not need to work out the diagnosis yourself.
4. Can I use an app for everyday movement breaks?
An app like Unknot can organize a short routine when those activities are appropriate for you. Its shoulder and other body-area options use illustrations, written instructions, and a timer. You can create a custom routine and set an optional reminder. Unknot is available for iPhone and is a general wellness app, not shoulder-pain treatment.
Start with the problem you need to solve
If pain needs assessment, arrange that first. If you are reviewing your workday, take a look at the mouse, keyboard, and chair you use most. For help organizing an everyday movement habit, explore Unknot on the App Store or compare the stretching apps in our guide.
Questions before you start
Does left or right shoulder pain identify the cause?
The side alone does not establish a diagnosis. Describe which shoulder hurts and when it started to a clinician. The NHS advises urgent assessment for sudden or very severe shoulder pain, inability to move your arm, or severe pain in both shoulders.
Sources: NHS shoulder pain guidance
Should I stretch or exercise a painful shoulder?
The NHS advises gentle movement while avoiding activities that worsen symptoms. Do not invent strenuous exercises or use heavy gym equipment to try to fix the pain.
Sources: NHS shoulder pain guidance
Can an app tell me why my shoulders hurt?
Unknot cannot diagnose shoulder pain. Its routines and comfort check-ins organize everyday movement; a qualified clinician can assess symptoms and recommend suitable care.
An app for your everyday movement habit.
Unknot is available on the App Store for iPhone.
