Whether you have a desk job or a more physical job, you can develop shoulder pain due to your various repetitive movements and your posture while performing them. Using a mouse at your desk requires certain unnatural motions and a lack of full support for your elbow, thereby causing a bit of strain on the shoulder. Active professions can require a lot of reaching and lifting that also cause shoulder strain.
With repetitive use, the ligaments and tendons that support the shoulder can develop tiny tears – which cause shoulder pain, and it can become worse if left unaddressed. Let’s talk about a few key tips for preventing shoulder pain while you are at work, and where you can go for a medical evaluation and treatment of your hurting shoulder:
Maintain Proper Posture
Whether you are sitting, standing, or walking, always maintain correct posture:
- Keep your back straight.
- Keep your feet flat on the floor when sitting or standing.
- Arms, elbows, and wrists should be close to the torso as much as possible.
- Ensure lumbar support when sitting.
- If your chair doesn’t provide lumbar support, then place a folded towel behind your lower back. It should feel comfortable, and almost like a slight boost to your back.
With the correct posture, your shoulders should be able to relax. You should not feel any strain in your neck, back, arms, and shoulders with the proper posture. As tempting as it is to slouch, it is detrimental for the back and shoulders.
Ensure a Supportive Workspace and Ergonomic Design
If you work at a desk all day, the computer screen should be right in the center, slightly below eye level and about an arm’s length from you. The desk should be level with your elbows, so get a height-adjustable chair if your arms are too high or too low on the desk. A desk that is high for your elbows can cause shoulder pain and fatigue.
Also, you shouldn’t have to bend your neck forward to see your screen. The elbows and shoulders should be in a relaxed position. If you must be on the phone often, go hands-free with a headset or wireless earphones.
Take Regular Breaks
If you have an active job, then be sure to sit down and take breaks throughout the day by giving your legs and arms a rest. This is the perfect opportunity to hydrate and drink some refreshing water.
If you have a desk job, try to stand up and take a break at least once per hour. Set a timer to remind you to take a break. Get up and stretch your legs, arms, back, and wrists, thereby preventing shoulder pain and back pain. Take a short walk during your lunch break if you can.
Shoulder Pain Treatment in Blue Springs, MO
Here at Core Medical Center, our healthcare specialists provide comprehensive medical care to patients who are suffering from pain anywhere in the body – including back pain, shoulder pain, knee pain, and arthritis. We offer everything from physical therapy to chiropractic treatments to interventional pain procedures and beyond.