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Shoulder Pain: Causes and Prevention

22 June 2021

Many people bring sore, aching shoulders home with them after a hard day at work. Have you ever questioned what is causing your discomfort if you are one of them? Unless you have had a history of shoulder injuries, you are probably guilty of some bad habits that are contributing to your problem.

Identifying and removing the causes of shoulder pain is essential for a healthy and productive lifestyle. We will take a systematic approach to shoulder pain in this post. You will be in a better position to obtain proper treatment and avoid it this way.

Shoulder Pain Types

We will talk about both the causes and the solutions. But first, let us take a look at the many sorts of shoulder discomfort, which is one of the most common office ergonomic ailments. Yes, there can be multiples. As a result, it is critical to understand what kind of pain you are in.

  • Rotator Cuff Impingement: This pain is caused by inflammation or tears in the rotator cuff. It is more common in adults over the age of 30.
  • Shoulder Strain: This is usually caused by an injury to the deltoid or rotator cuff muscles.
  • Osteoarthritis is a type of shoulder arthritis in which the cartilage that covers the ends of the bones in the joint breaks away.
  • Tears in the glenoid cartilage lining are known as labrum tears.
  • Frozen Shoulder: This ailment, also known as adhesive capsulitis, has three stages. Pain is present in the first stage, followed by movement restriction in the second, and finally improvement in the third.

Shoulder Pain Causes

Many commonplace activities that you do not think about could be the source of your shoulder ache. So, let us have a look at some of the causes of shoulder pain.

Poor Sitting Posture

While you may begin your workday sitting upright, before you realize it, you are slouching in your office chair. This sitting position is bad for your posture and places a lot of strain on your body. What was the result? It has become one of the most common causes of shoulder pain.

Another unhealthy habit that individuals have when sitting is not properly positioning their feet. They may, for example, let their feet hang because the chair is too high. Even sitting with your legs crossed is bad for your health because it affects blood circulation.

Repetitive Behavior

When you are at work, repeating the same minor activities for hours on end can put a lot of strain on your arms. Shoulder pain can be caused by activities such as typing on a computer or talking on the phone without taking breaks.

Shoulder Bags with a Lot of Weight

Many people's go-to work bag appears to be a one-sided shoulder bag. Such bags, on the other hand, will do your shoulder no favors, especially if you are carrying a lot of goods. Your back and neck muscles work overtime to keep you upright as the bag pulls you down on one side. As a result, these muscles are inevitably strained.

Bad Workplace Habits

You are bound to have pain if you work at a non-ergonomic workstation. You will have to strain your arm muscles to utilize your mouse and keyboard if they are not within reach.

Similarly, if you do not have easy access to commonly used objects, you will have to strain to get to them. While this may not appear to be a major issue, reaching out frequently might create shoulder pain. Working at a too-high desk, which causes you to rest your wrists against the hard disk edge, is another bad work habit.

How to Prevent Shoulder Pain by Breaking Bad Habits

The causes of shoulder pain are frequently overlooked. However, doing so will simply exacerbate the problem. As a result, it is critical to break bad habits. Let us have a look at how you can accomplish this.

Correction of Posture

Correcting your sitting posture is the first step in avoiding a shoulder pain problem. Make sure your feet are flat on the ground. Use a footrest or a stool if you cannot reach it. It is not a good idea to cross your legs or ankles. With your elbows at your sides, form an L-shape.

Straighten your back and look straight ahead without straining. Make use of your chair's backrest. Use lumbar support or a cushion if any part of your back, particularly the lumbar region, does not meet the chair. Between long periods of sitting, take at least a 10-minute rest.

Make Your Personalized and Tailored Workplace

A shoulder ache is caused by sitting at a desk or working on a computer for long periods. So, how do you go about fixing that? Here are some options:

Choose a standing office workstation, such as the Kana Bamboo Standing Desk, so you may alternate between sitting and standing. You might also want to invest in an ergonomic office chair to help support your body while you are seated. If desired, you can modify your workstation with footrests, wrist pads, or backrests to make it more unique.


Your daily actions may be the source of shoulder pain without you even realizing it. Even activities like napping and playing with your kids, as strange as it may seem, may be contributing factors to this problem!

Therefore, the first step in preventing or treating it is to figure out what is causing it in the first place. Then, based on the findings, take the necessary steps to eradicate the shoulder pain. Hopefully, after reading this post, you will be able to achieve just that!