Whether you work at an office desk or in a factory, your work habits and posture impact your body and overall health. Repeated stress and improper movement in the shoulders or upper back are especially common. Thankfully, you can relieve pain and reduce the risk of joint injuries by following these simple steps.

4 Tips for Reduced Shoulder Pain

1. Take Breaks

Most employers offer 10 to 15 minute breaks throughout the day. While it may be tempting to keep working to meet your deadlines, don’t skip these breaks. Get up from your desk and take a walk, or do a few stretches in place. Periodically take shorter breaks to shake out your arms or roll your head to stretch your neck and upper back. 

2. Sit Correctly

Your sitting posture dramatically affects how your shoulders, neck, and back operate. Sit with your feet flat on the floor. Use a chair with back support. Keep your arms and elbows close to your body and your shoulders relaxed. Forearms, wrists, and hands should form a straight line in front of you. You may need to adjust your chair to the proper height to ensure you don’t have to slouch or reach too far. Consider using a standing desk, if possible, to avoid joint injuries even further. 

3. Exercise to Improve Posture

Pain and joint injuries often happen when one body part is used too often or not enough. To combat this, participate in activities that give your body the balance it needs when you’re not at work. If you sit all day, take a yoga class or go for a run. If you frequently make repetitive motions at work, such as typing or clicking, try to limit those actions on your off-hours to give your wrists, arms, and shoulders a break. Talk to your doctor and a trainer about using weight lifting or other forms of strength training so your muscles can better tolerate strain. 

4. Change Your Position

If you maintain relatively the same position for most of the day, try changing your workspace up a bit. Move your mouse to the other side, or look into getting hands-free telephone technology so you don’t have to scrunch up your shoulder to hold the phone in place while you type. Try to spread out activities to provide variety throughout the day. 

Whether you’re experiencing shoulder pain or want more advice on how to avoid joint injuries, turn the trusted specialists at Orthopaedic Associates of Rochester in Monroe County, NY. With a commitment to improved performance and mobility for the whole family, their caring staff offers comfort and convenience that matters. Give their friendly and professional staff a call at (585) 723­-3000 or visit their check out their website today.