Pain in shoulder? Work on your posture

Dr Harpreet Singh

It is well-known that poor posture causes spinal problems and puts undue stain on the back muscles. Repeated or sustained poor postures can cause pain in your shoulder too. Shoulder impingement is a common condition, caused when rotator cuff tendons press on the coracoacromial arch of the shoulder. This causes pain while lying on the involved side, with reaching movements, and changing the shoulder’s motion. Common causes of impingement include repetitive overhead movement, osteoarthritis, weakness, poor posture, and compression to the shoulder with a fall or other trauma.

Bad posture can strain your neck and shoulder, cause back pain and joint damage. The shoulder and back muscles affect the position of the spine, shoulder blades and neck as well. Usually, due to prolonged sitting, frequent and extended use of phones and computers, and sedentary lifestyle, these muscles are weaker than those in the front. This imbalance and its effect on posture keep the rotator cuff from working well. Changes in posture also impact the way our body moves. It can impact the positioning of the shoulder blade, efficiency of the shoulder muscles and their ability to work together.

What you can do

Better awareness of positions and changing posture frequently are key to changing poor habits that can cause trouble for your shoulder. If you have difficulties with posture, you may consider professional help to gain strength, motion, and knowledge.

Following are a few suggestions that may help:

Pay attention to your desk setup: At work desk, hold your shoulders and arms at a 90-degree angle. Position your monitor at eye level. Generally, people place it in such a manner that they have to look downward, resulting in wrong posture and increased neck strain. Research has found that when you hold your head in line with your shoulders, it weighs around 4.5 kg. But for every inch of forward tilt, the amount of weight it places on your spine nearly doubles.

Move around as much as you can: Whether you sit or stand at work, it is recommended that you move around at regular intervals. Take a short break and walk around about once every hour — you may avoid phone and walk up to your colleague for a quick chat or longer discussion. At desk, you can make small changes in your sitting position to bring some variety. If you have a standing desk, you still need to move.

Exercises that can help 

Following are a few exercises that may help improve your posture:

• Lie on your stomach, and raise your arms and legs simultaneously just a couple inches above the ground. Hold, relax, and repeat. This exercise is known as superman.
• Crunches, planks, and leg extensions help strengthen your core muscles and improve overall posture.
• Sit comfortably and press your head firmly backward into your chair headrest, or into your hands. Hold for 30 seconds, repeat multiple times to build strength.

— The writer is consultant orthopaedics, ISIC, New Delhi