Chronic shoulder pain is a leading contributor to physical disability in adults in the United States. It can lead to shoulder pain injuries and disorders such as rotator cuff syndrome, which can be difficult to live with.
Here are a few ways you can prevent recurring shoulder pain and related injuries.
Alter Your Sleeping Position & Pattern
Did you know doing simple stretching exercises before you go to bed can help boost your shoulder joint’s mobility? You can do a round of these exercises each night as you prepare to sleep to keep your shoulder muscles active, long, and flexible.
Lie down on the bed with your face down. Then bend your elbows at a right angle and keep your forearms on the bed as well. Gently raise both arms as high as you can, holding the position for about 5–10 seconds. Return them to the initial position and repeat the exercise a few times. This will help prevent muscle soreness after you wake up.
Additionally, change your sleeping position to one that best supports your shoulder joint. Try sleeping on your back to prevent the shoulder joint having to bear the weight of your body. If you’ve been having shoulder pain on either of the two sides, then sleeping on that side must be avoided at all costs.
Be Aware of Work Ergonomics
Do you often engage in tasks at work that may cause your shoulder muscles to get strained and become prone to injury? Whether you have a desk job or regularly perform heavy lifting tasks, make sure you’re keeping your posture in check.
While you can’t always escape the nature of your job, you can make improvements to prevent harming your shoulder. For instance, even if you’re spending most of your day at your desk, make sure you’re sitting in a straight posture instead of with your shoulders slumped. Take frequent breaks to prevent slouching in your seat and stretch your arms to improve joint flexibility. When reaching for objects placed at a height, try not to strain your joint and instead use a step stool if possible.
It’s also advised that you limit your overhead activities. If your job requires you to perform these frequently, then make sure you’re taking enough breaks to rest your shoulders and switching your arms so that the burden doesn’t fall upon either shoulder joint.
Listen To Your Body
Finally, pay attention to how your body responds to certain activities. Don’t ignore the signs of exhaustion or discomfort that may appear after you do strenuous exercise or perform a task with an odd posture. Listen to your body and take the initial signs of pain seriously. This will prevent the problem from escalating and your shoulder muscles will be at a lower risk of getting overworked and injured if you intervene on time.
Having recurrent shoulder pain despite these preventative methods? At HealthRite Medical and Rehab, we offer shoulder pain therapy and physical therapy to patients in Houston, TX.
Get in touch with us to learn more about our services!