Shoulder Injuries: Causes and Prevention

Chronic shoulder discomfort can be caused by a variety of causes.

Shoulder discomfort often occurs in stages rather than all at once. It can be difficult to identify the cause. Work-related shoulder discomfort can be caused by a variety of factors, including:

Unnatural body posture Work by raising the arm higher than the shoulder position Distortion due to mechanical contact such as tension on the shoulder and typing with both wrists on the hard edge of the load desk for a long time Static load caused by keeping the same posture Vibration to the whole body seen when driving on uneven roads due to vibration of hands and arms due to the use of electric tools, etc. Exposing the body to severe temperature conditions

Shoulder discomfort and injuries do not specialize in occupations that tend to be overworked. People working in the office are at risk as well. Many of the RSIs (repetitive motor injuries) are associated with computers. The environment and habits of sitting and working for long periods of time can weaken muscles and cause discomfort.

Why does my shoulder hurt when I sit down?

The only answer to this question is “posture”.

One of the most common causes of shoulder discomfort is poor sitting posture.

So what causes discomfort when sitting? Postural discomfort can be caused by a variety of factors, including:

Using a computer Using a mobile phone Being stooped Living for a long time
Studies show that many people start to get tired after just 15 minutes in a standing position.

Is Shoulder Pain Caused by Desk Work?

Doctors may think that the main cause of back and neck pain is poor posture, but shoulder discomfort can also be caused by sitting in front of a computer.

Also, shoulder discomfort is often confused with back and neck pain and is often neglected. Sitting in front of a desk can cause shoulder imbalance and shoulder discomfort.

Is desk work the cause of shoulder pain?

Today’s Americans spend the longest time sitting at their desks in history. The price is that it also puts a strain on the body.

The muscles of the back and shoulders are often weaker than the muscles of the front of the body due to various changes in daily life. The factors are as follows.

Sitting posture for a long time

 Computer work for a long time

 Always use the phone

 Sitting life

 All of these factors prevent the rotator cuff inside the body from working properly, causing tension and pain.

In addition, persistent shoulder discomfort may be due to recurrent motor injury (RSI), also known as cumulative traumatic injury. Frequently repeated movements over a long period of time can strain the muscles and tendons of the upper body and cause this syndrome.

RSI is caused by various actions such as:

Character input on a computer

Mouse operation on a computer

Uncomfortable posture and sitting

Sitting at a desk can cause shoulder discomfort, which tends to be hidden by back and neck pain. Therefore, it is important to have a thorough examination to determine the cause of shoulder discomfort.

How to relieve shoulder tension during work?

Stretching, simple exercises, and relaxation techniques can help relieve shoulder stress when you’re at your desk. Stop working at your desk several times during the day and try to move your shoulders easily, such as shrugging.

Relax your arms and sit in a chair with your feet on the ground. Take a deep breath and keep your shoulders shrugging toward your ears for a few seconds. Then slowly exhale and lower your shoulders. Repeat this action several times before returning to work at your desk.

What are the 5 ways to get rid of shoulder pain?

What can I do to prevent shoulder injuries? There are several commonly used methods to reduce back and shoulder discomfort caused by sitting in front of a computer for extended periods of time.

Try incorporating the following methods into your daily life.

Regular exercise

stretch

yoga

Exercise to train your core

Use a posture trainer (posture correction equipment) to improve your posture

Well-balanced diet

Use reminders to get your posture right on a regular basis

In addition to these rough methods, here are five ways you can relax your shoulders while you work.

1. 1. Workspace reorganization

Correct ergonomic sitting may reduce the strain on your body when you are sitting at your desk.

The height of the desk, the height of the chair, and the height of the computer screen are all important factors for achieving an excellent ergonomic desk environment.

Keep the following points in mind when preparing your work environment.

Adjust the chair so that your knees and hips are at the same height

Sit with the pelvis in the middle position as much as possible

Place your arms straight at wrist and elbow height

Place the computer screen about the length of your arm

Install the screen so that it is at the same height as the eyes.

Use footrests as needed

Place your elbows at a 90 degree angle so you don’t have to extend your arms to the mouse

Place your arms on your desk to support your wrists

Place everyday equipment and tools in an easily accessible location

Do not use your smartphone between your ears and shoulders. For regular use, connect to speakers, use headphones, etc.

2. Change your body posture diligently

Move your body and then move to the most appropriate posture.

The longer you spend at your desk, the worse your posture will be. Therefore, change your posture frequently during the day.

An easy way is to sit in a chair, lean a little, and then return to the correct sitting position.

Or get up and walk around a bit.

Instead of rushing to send an email, why not go to a colleague and give a verbal message? Alternatively, you can go to the cafeteria to refill the bottle with water and then return to your seat to regain a comfortable posture.

3. 3. Adjust your posture

Keep your back straight so you don’t get stooped. Keep your feet firmly on the ground. Perhaps you were warned by your mother and the adults around you, such as when you were a child. They are right!

You may not want to accept it, but they are right. Training to maintain good posture can provide long-term benefits and reduce shoulder discomfort.

So what is the proper physical posture in a work environment?

Use a footrest or put your foot on the ground

Keep knees and hips in the same position

Keep your forearms parallel to the floor and relax your shoulders

Do not cross your legs

Support your back with a chair or back support. Purchasing an ergonomic office chair to provide good spine support is also effective

Keep your elbows close to your body

Supports thighs and hips

Four. Consider buying a standing desk

Standing desks are more popular than ever, for good reason. By standing and working, various parts of the body, especially the shoulders, can be relaxed.

In addition, working at a standing desk has the following health benefits:

Can maintain a healthy weight

Lose excess weight

Postprandial blood glucose returns to normal quickly

Consider the following when switching to a standing desk:

First, relax your body for 30 to 60 minutes a day. It’s a good idea to let your body slowly get used to the new posture.

Buy an adjustable standing desk that can move into a sitting position for easier and more convenient work when you sit down (FlexiSpot’s adjustable standing desk is recommended!)

Even when working at a standing desk, it is important to pay attention to your overall posture. Working at a standing desk in a bad posture only replaces one problem with another.

Five. Take frequent breaks

Breaks are something we all need, although it’s easy to get lost in work for a while.

Taking breaks from time to time can refresh your brain and body.

Do the following exercises every 30 minutes to 1 hour.

stretch

Take a walk around the workplace

Go to the bathroom

Go brewing coffee

Try to keep these exercises in between work, such as setting a timer on your reminders or sticking notes around your desk.

At the end

If you want to prevent shoulder injuries, you need to embrace ergonomic work style reforms. Using a standing desk to change your sitting posture is one way to prevent shoulder injuries.

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