Chiro-Approved Ergonomic & Lifestyle Tips for Shoulder Pain Relief

Are your shoulders constantly tense or sore after a long day at your desk or from activities involving lifting? Shoulder pains don’t always originate from injuries; your daily habits, posture, and ergonomics can also be the culprits, often leading to discomfort and muscle tension.

You don't have to live with shoulder pain. Small changes, such as ergonomic tweaks at work or home, can significantly reduce pain and improve shoulder function. In this blog, let's explore some chiropractor-approved tips for shoulder pain relief you can try. 

Why Shoulder Pain Happens in Everyday Life

Shoulder pain after a long day is common, especially for working adults nearing 50 or older. Here are some common risk factors that contribute to shoulder problems:

• Poor desk posture: Improper sitting position can lead to muscle tension, strain, and shoulder pain.
• Repetitive motions: Constant reaching or lifting can cause rotator cuff injuries and other shoulder injuries.
• Tech neck and phone scrolling: Too much screentime can lead to shoulder and neck pain. 
• Sleeping positions: Unhealthy sleep posture that puts pressure on your shoulders can lead to mild discomfort.
• Carrying bags on one shoulder: Muscle imbalances or uneven strength distribution among the shoulder muscles can lead to pain and instability.
• Underlying anatomical issues: Factors like misaligned shoulder joints or pre-existing muscle imbalances can significantly contribute to ongoing pain and limit arm movement.

Treatments like chiropractic care for shoulder pain can help identify the root cause, allowing for targeted treatment that restores optimal function and promotes healing. 

Ergonomic Changes That Make a Difference

Preventing shoulder pain and promoting healing doesn’t need to start with major treatments. Even simple adjustments to your workplace have a significant effect. By setting up your desk and chair for proper body support, you can reduce muscle tension and improve joint function.

Here are some chiropractor-approved tips for shoulder pain relief to get you started:

• Monitor at eye level to prevent straining your neck and shoulder muscles. 
• Keep your elbows at 90 degrees to reduce strain on your shoulder joint and upper arm bone. 
• When sitting, ensure your shoulders are relaxed, not hunched, to relieve muscle tension and promote good posture.
• Choose a chair with proper back/shoulder support to restore optimal function and reduce strain. 

Aside from adjustments, several tools can help alleviate shoulder pain and promote good posture. Find relief from shoulder pain by incorporating these into your workplace:

• Standing desks allow for alternating between sitting and standing throughout the day.
• Ergonomic keyboards can reduce strain on your shoulder muscles and wrists.
• Lumbar cushions support your lower back and promote good posture. 

Many Fort Wayne professionals, for instance, especially those working from home, unknowingly create shoulder strain with poor ergonomics. Seeking adjustments for shoulder pain relief in Fort Wayne can enhance overall shoulder function. 

Lifestyle Habits That Support Shoulder Health

Our daily habits can significantly impact shoulder health, often more than we realize. Fortunately, adding these simple routines can reduce muscle tension and shoulder strain, leading to long-term shoulder pain relief. 

Here are some doable tips to start with: 

• Switching heavy bags between shoulders to avoid putting strain on one side and prevent shoulder injuries
• Hourly stretching exercises to improve joint function and reduce muscle tension
• Gentle shoulder mobility exercises to maintain range of motion and to avoid shoulder pain
• Staying hydrated for joint health, improving joint function, and overall wellbeing
• Practicing stress-reducing habits to ease stress-related muscle tension in the shoulder

It's not about making drastic changes but about being mindful of your daily habits and choices to support healthy shoulder function. 

When to Seek Chiropractic Help for Shoulder Pain

Are you experiencing shoulder pain that persists or worsens over time? Then it may be time to seek chiropractic care. But this got you thinking: how should I know when to take action? 

Here are some symptoms to watch out for:

• Pain lasting more than a few days
• Limited range of motion
• Tingling/numbness in the affected arm
• Shoulder pain interfering with sleep or daily tasks

Chiropractic care for shoulder pain can provide effective relief and treatment. Here's how shoulder pain chiropractors can help:

• Evaluate alignment and mobility to identify underlying issues. 
• Provide chiropractic adjustments to relieve joint dysfunction and improve joint function. 
• Recommend good posture correction and stretching exercises to promote healing and restore optimal function. 

Chiropractic care offers a practical, noninvasive approach to shoulder pain treatment. It involves gentle adjustments, therapeutic modalities, targeted exercises, and building a healthy lifestyle. Consult with a healthcare professional to learn more about when to seek this treatment.

At-Home Shoulder Exercises to Try 

To further support your shoulders and maintain their flexibility, incorporating regular movement is key. Gentle stretching exercises can help you achieve that. Try these simple exercises at home:

• Shoulder Rolls: Repeatedly roll your shoulders in a smooth, circular motion, focusing all movement on your shoulder blades. 
• Wall Angels: Stand with your back and arms against a wall, forming a ‘W’ shape, then slide your arms up and down to improve range of motion. 
• Doorway Stretches: Stand in a doorway with your hands on the doorframe, then lean forward to stretch your shoulder muscles. 

When beginning a new exercise program, we highly recommend consulting with your chiropractor or healthcare professional, especially if you’re experiencing shoulder pain or mild discomfort. They will provide a personalized treatment plan to help achieve optimal function. 

Prevent Shoulder Pain, As Approved by Chiropractors 

Applying chiropractor-approved ergonomic and lifestyle tips, from ergonomic tweaks to consistent exercising, not only addresses persistent symptoms but also builds a foundation for lasting shoulder health.

To fully harness the power of chiropractic care, explore options with North East Chiropractic Center. Our dedicated chiropractors provide shoulder pain treatment in Fort Wayne, New Haven, Leo, and Grabill, IN, with care tailored to you. Schedule a consultation with us today!