Body Pain Guide
70 specific body locations with common causes, related muscles, stretches, and self-care tips. Select a location to learn more.
This information is for educational purposes only and is not medical advice. Always consult a healthcare provider for diagnosis and treatment.
Shoulder
5Back of Shoulder
Infraspinatus strain or trigger points · Posterior deltoid overuse from rowing or pulling
Front of Shoulder
Biceps tendinitis from repetitive overhead motions · Anterior deltoid strain from pressing exercises
Outer Shoulder
Subacromial impingement syndrome · Lateral deltoid strain from overhead or lateral raises
Rotator Cuff Area
Rotator cuff tendinitis from repetitive overhead movements · Supraspinatus impingement under the acromion
Top of Shoulder
Supraspinatus tendinitis or tear · Acromioclavicular joint sprain or arthritis
Neck
6Back of Neck
Forward head posture from prolonged screen use · Suboccipital muscle tension causing tension headaches
Base of Skull
Suboccipital muscle tension from forward head posture · Cervicogenic headache referred from upper cervical joints
Front of Neck
Sternocleidomastoid strain or trigger points · Scalene muscle tension from breathing dysfunction
Neck Left Side
Sleeping in an awkward position · Levator scapulae strain or trigger points
Neck Right Side
Overuse of dominant right hand causing neck strain · Levator scapulae trigger points on the right
Side of Neck
Scalene muscle tension from breathing dysfunction or stress · Sternocleidomastoid trigger points from forward head posture
Upper Back
5Between Shoulder Blades
Rhomboid strain from poor posture or heavy pulling · Muscle tension from prolonged desk work
Mid Back
Thoracic spine stiffness from sedentary lifestyle · Muscle strain from heavy lifting with poor form
Upper Back Left Side
Muscle strain from one-sided activities · Trigger points in the left rhomboid or trapezius
Upper Back Right Side
Mouse arm from prolonged computer use · Trigger points in the right rhomboid or trapezius
Upper Trapezius
Stress-related muscle tension and shoulder elevation · Prolonged desk work with elevated shoulders
Lower Back
4Lower Back Center
Lumbar muscle strain from lifting or bending · Disc bulge or herniation
Lower Back Left Side
Unilateral muscle strain from twisting or bending · Left sacroiliac joint dysfunction
Lower Back Right Side
Right-sided muscle strain from asymmetric loading · Right sacroiliac joint dysfunction
Sacroiliac Joint Area
Sacroiliac joint dysfunction from pelvic asymmetry · SI joint inflammation (sacroiliitis)
Chest
4Center of Chest
Costochondritis (inflammation of rib-sternum joints) · Pectoralis major strain at the sternal attachment
Left Chest
Left pectoralis major strain from pressing exercises · Costochondritis causing sharp pain at the rib-sternum junction
Rib Cage
Intercostal muscle strain from coughing, twisting, or heavy breathing · Costochondritis at the rib-sternum junction
Right Chest
Right pectoralis major strain from bench press or push-ups · Costochondritis on the right side
Abdomen
3Lower Abdomen
Abdominal muscle strain from exercise or heavy lifting · Hip flexor strain radiating to the lower abdomen
Side of Abdomen
Side stitch (exercise-related transient abdominal pain) · Oblique muscle strain from twisting or rotation
Upper Abdomen
Upper rectus abdominis strain from crunches or sit-ups · Diaphragm irritation or spasm (side stitch)
Hip & Pelvis
9Buttock
Piriformis syndrome compressing the sciatic nerve · Gluteus maximus strain from heavy squats or deadlifts
Front of Hip & Hip Flexor
Hip flexor strain from sprinting or kicking · Iliopsoas tendinitis from repetitive hip flexion
Front of Hip Bone (ASIS)
Sartorius or tensor fasciae latae avulsion or strain at the ASIS · Hip pointer from direct impact to the hip bone
Groin
Adductor strain from sports involving sudden direction changes · Iliopsoas bursitis or tendinitis
Hip Crease (Anterior Hip Fold)
Femoroacetabular impingement (FAI) causing pinching in the hip crease · Hip labral tear from repetitive hip flexion
Inner Thigh
Adductor strain (groin pull) from sudden lateral movements · Overuse from sports like soccer, hockey, or horseback riding
Outer Hip
Greater trochanteric pain syndrome · Gluteus medius and minimus tendinopathy
Side of Hip
Gluteus medius tendinopathy · Greater trochanteric bursitis
Sit Bone (Ischial Tuberosity)
Proximal hamstring tendinopathy from running or sprinting · Ischial bursitis from prolonged sitting
Thigh
4Back of Thigh
Hamstring strain from sprinting or sudden acceleration · Hamstring tendinopathy near the sit bone
Front of Knee
Patellofemoral pain syndrome (runner's knee) · Patellar tendinitis (jumper's knee)
Front of Thigh
Quadriceps strain from sprinting or kicking · Muscle contusion from a direct blow to the thigh
Outer Thigh & IT Band
Iliotibial band syndrome from running or cycling · Gluteus medius weakness causing IT band overload
Lower Leg & Knee
8Achilles & Back of Ankle
Achilles tendinopathy from overuse or sudden training increases · Achilles tendon rupture from explosive movements
Behind the Knee
Baker's cyst (popliteal cyst) from excess joint fluid · Hamstring tendinopathy at the knee insertion
Below the Knee
Patellar tendinitis at the tibial attachment · Osgood-Schlatter disease in growing adolescents
Calf
Gastrocnemius strain (tennis leg) from sudden push-off · Soleus strain from endurance activities
Inner Ankle
Posterior tibial tendon dysfunction causing flat foot · Medial ankle sprain (eversion injury)
Outer Ankle
Lateral ankle sprain (inversion injury) · Peroneal tendinitis or tendon subluxation
Shin
Shin splints (medial tibial stress syndrome) from overuse · Tibialis anterior strain from excessive walking or hill running
Side of Knee
IT band syndrome causing lateral knee pain in runners · Medial or lateral collateral ligament sprain
Foot & Ankle
4Ball of Foot
Metatarsalgia from excessive pressure on the forefoot · Morton's neuroma causing pain between toes
Bottom of Foot
Plantar fasciitis causing heel and arch pain · Metatarsalgia (pain under the ball of the foot)
Heel
Plantar fasciitis - most common cause of heel pain · Calcaneal stress fracture from repetitive loading
Top of Foot
Extensor tendinitis from tight shoes or lacing · Metatarsal stress fracture from repetitive impact
Upper Arm
3Back of Upper Arm
Triceps strain from heavy pressing or dips · Triceps tendinopathy near the elbow insertion
Front of Upper Arm
Biceps tendinitis from repetitive overhead or curling motions · Biceps muscle strain from heavy lifting
Outer Upper Arm
Deltoid strain from lateral raises or overhead work · Supraspinatus tendinopathy referring to the outer arm
Forearm & Elbow
7Back of Elbow
Olecranon bursitis from leaning on the elbow · Triceps tendinopathy from heavy pressing or dips
Inner Elbow
Golfer's elbow (medial epicondylitis) from repetitive gripping · Wrist flexor strain from throwing or racket sports
Inner Forearm
Wrist flexor strain from heavy gripping or climbing · Pronator teres syndrome
Outer Elbow
Tennis elbow (lateral epicondylitis) from repetitive gripping · Extensor muscle overuse from typing or mouse use
Pinky Side of Wrist
TFCC tear or degeneration · Extensor carpi ulnaris tendinitis or subluxation
Top of Forearm
Extensor muscle strain from repetitive typing or mouse use · De Quervain's tenosynovitis affecting the thumb extensors
Top of Wrist
Extensor tendinitis from repetitive wrist motions · Ganglion cyst on the dorsal wrist
Hand & Wrist
4Base of Thumb
De Quervain's tenosynovitis from repetitive thumb motions · Thumb carpometacarpal joint arthritis
Finger Pain
Trigger finger (stenosing tenosynovitis) · Osteoarthritis of the finger joints
Inner Wrist
Carpal tunnel syndrome compressing the median nerve · Flexor tendinitis from repetitive gripping or typing
Palm of Hand
Palmar fasciitis from overuse or repetitive gripping · Dupuytren's contracture causing nodules and finger curling