Pain on Back of Arm Above Elbow: What It Could Be

Pain on the back of your arm above the elbow can come from a few different places. The back of the upper arm is mostly one big muscle, the triceps, and the nerves that serve it start in your neck. So the pain may begin in the arm, at the elbow, or higher up.

The good news is that the usual causes are common and tend to settle. Even bursitis, a swollen fluid cushion, "should go away in a few weeks" according to the NHS. Let's look at the main patterns, in plain words.

Pain on back of arm above elbow: the main patterns

The triceps muscle or its tendon. The triceps straightens your elbow. It can get strained from pushing, lifting, throwing, push ups or lots of repeated straightening. A typical sign is pain when you straighten the arm against resistance, like pushing up from a chair. The spot is often tender to press.

The tip of the elbow. At the point of the elbow sits a small fluid sac called a bursa. It acts as a cushion. If you lean on your elbow a lot, or knock it, the sac can swell and feel like a soft lump. This is called olecranon bursitis. Our guide to olecranon bursitis explains it in more detail.

A nerve in the neck. A nerve root in the lower neck, called C7, can be irritated. Then pain may run down the back of the arm. It often comes with neck pain, tingling or some weakness. Turning your head or looking up may change it. Our guide to cervical radiculopathy covers this pattern.

The radial nerve. This nerve winds around the back of the upper arm bone. If you sleep with your arm hung over a chair or under your head, pressure on it can cause an ache, tingling on the back of the hand, or a heavy, weak wrist. Mild cases usually ease once the pressure is gone. A wrist or fingers that will not lift need a doctor.

The shoulder. Shoulder trouble often shows up lower in the arm than you would expect. Our guide to upper arm pain between shoulder and elbow explains how this works. If your shoulder is also stiff or sore to lift, start there.

What you can notice

You do not need a label to learn from your arm. A few simple questions help, and they are also useful to tell a doctor.

When does it hurt? During pushing, at night, or after a day at the desk each point somewhere different. Which movements bring it on? Straightening the arm against weight points to the triceps. Turning your head points to the neck. Do you feel any tingling, and where? Tingling in the fingers suggests a nerve is involved. Is there a soft lump at the elbow tip? That points to the bursa.

Write down what you find for a few days. The pattern is often clearer on paper.

Gentle ideas while it calms down

Start with the simple things. Rest the arm from the movement that brings the pain on. Stop leaning on the elbow. If you sleep on your side, keep the arm in front of you, not under your head.

Then try easy, slow movement. Let your arm hang by your side and bend and straighten the elbow a little, only as far as feels comfortable. Rest between each one. Notice whether the neck, shoulder and ribs join in, or hold still. In the Feldenkrais Method®, we pay attention to this whole chain, because the arm does not work alone. Our frozen shoulder stretches page shows a supported way to move the shoulder, with the arm resting throughout. You can read more in the Feldypedia entry on frozen shoulder.

Feldy offers short guided lessons, mostly lying down, that never ask you to push into pain. Clinical care sits alongside this. A physical therapist can check your neck, shoulder and elbow, and that matters if the pain persists. Feldenkrais® lessons are one gentle way to build awareness. They do not replace an exam.

Red flags

Get urgent care if arm pain comes with chest pain, breathlessness, sweating or nausea. It can be a heart problem, and it can show up in either arm. Get urgent care if the elbow is hot, red and swollen with a fever, or if you feel sudden weakness or heard a pop. Book a doctor visit if the ache is still there after two weeks, or if you notice numbness or weakness.

Find where to start

If you are not sure whether your arm needs awareness, strength or rest, start by listening to how it moves. Feldy's frozen shoulder program guides you through that at an easy pace.

Unsure what to try first? Take the Movement Match quiz and see which movement method it suggests for you to explore.

Common Questions about pain on the back of the arm above the elbow (FAQ)

Can I carry on using my arm while the back of it hurts above the elbow?

Usually yes, gently, if the pain is mild and settles within a day. Skip heavy pushing and lifting for now. Stop and get care if the pain comes with chest pain, breathlessness, sweating or nausea, if the elbow is hot, red and swollen with a fever, or if you feel sudden weakness or heard a pop.

How often should I do gentle movement for it?

A few short, easy sessions a day work better than one long one. A minute or two of slow arm movement, resting between each, is plenty. If the pain climbs while you move, stop and rest.

How long until pain on the back of the arm settles?

It depends on the source. A strained triceps often eases over a couple of weeks of lighter use. Nerve related pain can take longer. If nothing has changed after two weeks, or it is getting worse, see a doctor.

How is this different from tennis elbow or golfer's elbow?

Those two cause pain on the outer or inner side of the elbow, close to the forearm. This pain sits at the back, above the elbow tip, along the triceps. The causes and the movements that bring it on are different.

What is the best way to ease triceps pain at the back of the arm?

Rest it from the movement that brings it on, such as push ups or heavy overhead pressing. Let the arm hang and move easily between tasks. Warmth or a cool pack can feel comforting. See a doctor if it lingers.

What should I avoid when the back of my arm hurts above the elbow?

Avoid leaning on the elbow, sleeping on the sore arm, and pushing hard against resistance until it calms down. Do not massage a swollen elbow tip. Avoid stretching into sharp pain or into tingling.

When should I see a doctor about it?

See one if it goes on past two weeks, if you have numbness, tingling or weakness, or if the pain follows a fall or a pop. Go to urgent care if the arm pain comes with chest pain, breathlessness, sweating or nausea.