Constantly being on phones, laptops, and our overall lifestyle have exposed most of us to shoulder and neck pain. You have tried massage gadgets, awkward stretches, seen some video tips, and experienced temporary relief too, but it all keeps coming back.
Recovering from shoulder pain is a gradual process that is well supported by a skilled and experienced physiotherapist who guides you with tailor-made plans that suit your individual goals and expectations using a holistic approach. But with the fast-paced life, overcommitted timelines, and burden of responsibilities, we put our health backstage and focus on everything else first.
You must have read numerous articles about fighting shoulder pain and even tried some exercises at home. But what one forgets is addressing the main culprit. The problem needs treatment; however, there are a few things you can try on a daily basis to make life less difficult.
Here are three daily habits that worsen your pain and you can be mindful of these things:
1.Poor Posture: We’ve all been called out for slouching at some stage in life! The real trouble comes when you stay in that bad posture for hours. So, take breaks every 30 minutes during work sessions. This is one of the highest contributing factors for those shoulder and neck pains that people experience often. Correct your posture and be mindful of taking regular breaks in between those long work hours, you will experience a change in the pain too.
2. Skipping the Warm-ups & Stretches: Start your day or workouts with gentle movement and stretches to prepare yourself. Do some shoulder rolls and shoulder blade squeezes throughout the day. Your body gets stiff when it is placed in one position for long hours. It is therefore important to move it, stretch it and let the muscles loose. Just a few minutes of stretching can go a long way if done religiously.
3. Sleeping in the Wrong Posture: If you are already experiencing some pain in your shoulder, it is advisable to not put any stress on the affected area. Sleeping on the side might aggravate the pain, causing it to strain. Sleeping on the stomach is the worst position if you are already experiencing shoulder and neck pain. Train yourself to sleep on your back instead. Be mindful of your sleeping posture and if necessary tuck a pillow under your knees that will take pressure off your lower back too.
Training your upper body 2-3 times a week with mild to moderate intensity goes a long way. Get in touch with your physio for some shoulder-specific exercises.
You can also book an appointment with one of our Physios at Procure Physio & Health services to be your partner in your journey to recovery, where we prioritize a thorough, detailed assessment that leads you to self-management strategies empowering independence.
