Many people deal with shoulder pain. While this may not seem like a serious issue, for those who deal with it, shoulder pain and strain can be debilitating. It turns everyday activities into exercises in pain management. What many people don’t realize is that their shoulder pain is likely caused by certain everyday habits that place too much stress on the shoulders. By being aware of these habits, you can modify your behavior to help ease any shoulder pain that you might be experiencing.
Carrying Heavy Bags on One Shoulder
Think about what you keep in your bag on your way to work. A laptop, a water bottle, your lunch, and probably much more. It all adds up to a not insignificant amount of weight. Consistently carrying this weight on the same side may contribute to muscle fatigue and discomfort. To remedy this, you should consider alternating which shoulder you carry your bag on. Alternatively, you can go through your bag and remove anything that you don’t actually need everyday. You may be surprised by how much extra weight you’ve been carrying. If you’re not too attached to your bag, you may consider switching to a traditional backpack. This will evenly distribute the weight across both shoulders.
Spending Long Periods With Poor Posture
In the modern world, many people spend their work day sitting at a desk working on a computer. Additionally, when they’re not at their desk, they’re usually sitting on the couch scrolling on their phone. Both of these activities are usually done with extremely poor posture. Poor posture leads to muscle tension, which in turn leads to shoulder pain. To avoid this, be more aware of your posture. Try to sit with a straight back and try to keep screens at eye level. You should also take breaks at least every 30 minutes where you stand up and stretch.
Repetitive Reaching and Overhead Movements
Repetitive motions, such as those found when stocking shelves, painting, cleaning, or an activity where you repeatedly reach overhead, place stress on the shoulder joint and surrounding tissues. To avoid this, make sure you are using proper technique. Additionally, take frequent breaks and stretch your shoulder muscles to help avoid them becoming fatigued.
Lifting Objects Improperly
When most people lift something heavy. They often do so without putting much thought into it. This causes them to do so without proper technique, using their back and twisting motions. Not only does this place undue stain on the back and shoulders, but it can actually lead to serious injury. Instead, you should lift with your legs. This will keep strain off of both your back and your shoulders.
Photo by Alena Darmel
Sleeping in an Uncomfortable Position
This might be the most unknown cause of shoulder strain. After all, isn’t sleep supposed to be restful and good for your body? Well, not if you have poor sleep posture. If you consistently wake up with shoulder pain or stiffness, you may want to evaluate your sleeping position and support. You should try sleeping on your back to avoid shoulder strain. Alternatively, if you usually sleep on the same side, try alternating to the other side. You also may want to consider a new mattress or pillow if you are consistently waking up feeling stiff or in pain.
When Should You See a Shoulder Specialist?
It can be hard to know when it is time to seek professional medical help. You should see a shoulder specialist if you experience:
● Persistent or worsening shoulder pain
● Limited range of motion
● Weakness
● Pain that interferes with sleep or daily activities
● Pain following a fall, accident, or other injury
All of these are serious symptoms that should not be ignored. Remember, the longer you avoid seeing a doctor, the worse your condition is likely to get, so don’t hesitate or put it off too long.
Many people deal with shoulder pain. While this may not seem like a serious issue, for those who deal with it, shoulder pain and strain can be debilitating. It turns everyday activities into exercises in pain management. What many people don’t realize is that their shoulder pain is likely caused by certain everyday habits that place too much stress on the shoulders. By being aware of these habits, you can modify your behavior to help ease any shoulder pain that you might be experiencing.
Carrying Heavy Bags on One Shoulder
Think about what you keep in your bag on your way to work. A laptop, a water bottle, your lunch, and probably much more. It all adds up to a not insignificant amount of weight. Consistently carrying this weight on the same side may contribute to muscle fatigue and discomfort. To remedy this, you should consider alternating which shoulder you carry your bag on. Alternatively, you can go through your bag and remove anything that you don’t actually need everyday. You may be surprised by how much extra weight you’ve been carrying. If you’re not too attached to your bag, you may consider switching to a traditional backpack. This will evenly distribute the weight across both shoulders.
Spending Long Periods With Poor Posture
In the modern world, many people spend their work day sitting at a desk working on a computer. Additionally, when they’re not at their desk, they’re usually sitting on the couch scrolling on their phone. Both of these activities are usually done with extremely poor posture. Poor posture leads to muscle tension, which in turn leads to shoulder pain. To avoid this, be more aware of your posture. Try to sit with a straight back and try to keep screens at eye level. You should also take breaks at least every 30 minutes where you stand up and stretch.
Repetitive Reaching and Overhead Movements
Repetitive motions, such as those found when stocking shelves, painting, cleaning, or an activity where you repeatedly reach overhead, place stress on the shoulder joint and surrounding tissues. To avoid this, make sure you are using proper technique. Additionally, take frequent breaks and stretch your shoulder muscles to help avoid them becoming fatigued.
Lifting Objects Improperly
When most people lift something heavy. They often do so without putting much thought into it. This causes them to do so without proper technique, using their back and twisting motions. Not only does this place undue stain on the back and shoulders, but it can actually lead to serious injury. Instead, you should lift with your legs. This will keep strain off of both your back and your shoulders.
Sleeping in an Uncomfortable Position
This might be the most unknown cause of shoulder strain. After all, isn’t sleep supposed to be restful and good for your body? Well, not if you have poor sleep posture. If you consistently wake up with shoulder pain or stiffness, you may want to evaluate your sleeping position and support. You should try sleeping on your back to avoid shoulder strain. Alternatively, if you usually sleep on the same side, try alternating to the other side. You also may want to consider a new mattress or pillow if you are consistently waking up feeling stiff or in pain.
When Should You See a Shoulder Specialist?
It can be hard to know when it is time to seek professional medical help. You should see a shoulder specialist if you experience:
● Persistent or worsening shoulder pain
● Limited range of motion
● Weakness
● Pain that interferes with sleep or daily activities
● Pain following a fall, accident, or other injury
All of these are serious symptoms that should not be ignored. Remember, the longer you avoid seeing a doctor, the worse your condition is likely to get, so don’t hesitate or put it off too long.
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