Good posture for shoulder pain

One of the most common joint problems is shoulder pain. The ball and socket joint, upper arm bone, rotator cuff muscles and tendons make the shoulder very flexible offering a wide range of motion. 

It is important to have the right posture to protect you from shoulder pain. Good posture is one of the best ways of managing the symptoms - both at home and work.

Here are some tips that can be useful -

Sitting posture tips -

1. Sit upright with your back straight. If you are sitting on a chair or anyplace that allows you to lean your back, mindfully keep your back straight even while leaning

2. Lumbar support chairs offer great comfort to the lower back which improves upper body posture

3. Use a cushion or a soft pillow at the lower back 

4. Change positions frequently

5. Avoid leaning forward 

Lying posture tips -

1. Lying/sleeping flat on your back is the best posture. It offers even distribution of body weight and fosters peaceful sleep

2. If unable to sleep on your back, then sleep on the side with minimal / nil pain. Support the side with an extra pillow near the shoulder

3. When sleeping on your side, keep a pillow behind your back. This will help you stay on the non-painful side

Daily activities tips - 

1. Avoid activities that need intense shoulder movement, like sweeping, wringing clothes, and racquet sports

2. Restrict time on looking at phones and tablets. Strain on the neck can aggravate shoulder pain

3. If you have to iron your clothes, use a table at waist height or slightly higher

4. Take help when you have to lift or push heavy objects

5. If you have to carry a bag, use a backpack. This will evenly distribute weight across the shoulders

At work tips - 

1. Sit on comfortable chairs with lumbar support. Do tell your HR about your need, corporations accommodate such requests

2. Move your neck and shoulders at frequent intervals. Do not lock your neck at the same position for a long time

3. Position your computer screen at eye level and your mouse at slightly below chest level. This way you will not have to neck and shoulder to access them

4. If your job involves a lot of telephone conversations, use a headset. Do not hold your phone/receiver between your shoulder and ear

5. Avoid physical activities that aggravate your pain

Alongside using these tips, do not forget to rest and exercise regularly. Take help from medical professionals if the pain continues or increases. Do not forget to wear the right clothes (create a link) that allow access to the shoulder area and promote ease of dressing.

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