Helpful Habits to Adopt With Chronic Shoulder Pain

Do you have chronic shoulder pain from years of overuse? Until your shoulder mobility is limited, you may not realize how much you depend on it on a daily basis — for example, to reach items on the shelves of your kitchen cabinets or turn your arm to put on your seat belt in the car.   

Our board-certified orthopedic surgeons at Delta Orthopaedics & Sports Medicine treat shoulder injuries with several conservative methods, including regenerative medicine, physical therapy, and massage. When conservative treatment doesn’t work, we perform surgery to repair torn ligaments or tendons. 

Your chronic shoulder pain could stem from years of playing competitive tennis. You may have worn out your rotator cuff. Maybe you have painful arthritis from a job that involves repetitive overhead movements such as construction, painting, or factory work. 

You may not realize that some habits can affect your shoulder pain positively or negatively. Following are helpful strategies you can use if you have chronic shoulder pain. 

Keep your phone and computer screens level with your eyes

Are you looking at the screen on your phone for much of the day? You’re probably holding the phone in your hand, bending your neck, and looking down. 

As your head moves forward and down, you heap extra pressure on your shoulders. By the end of the day, your neck and shoulders may be sore, a condition we often call tech neck. 

Instead of looking down, try keeping your phone near eye level. If that’s impossible, take breaks and do gentle neck stretches. Likewise, when you’re on the computer, you shouldn’t be hunching forward and looking down at the screen. Keep the top of the monitor at eye level, so you don’t need to bend forward. 

Support your neck when you sleep 

If your neck isn’t supported when you sleep, you’re more likely to wake up with neck and/or shoulder pain. If you’re a side sleeper, be sure the edge of your pillow lies all the way under your neck and not at the bottom of your face. 

Try using a thin, rolled towel inside your pillowcase at the bottom of your pillow for extra support, or you can invest in a specialized pillow made just for side sleepers. 

If you’re a back sleeper, try a feather or memory foam pillow that cradles your head and neck. If you happen to sleep on your stomach, try sleeping on your side or your back instead. Sleeping on your stomach stresses your head, neck, and shoulders. 

Examine your posture 

Do you read in bed using pillows to prop you up? You’re likely straining your head, neck, and shoulders by bending down to read. 

When you’re standing, your shoulders should align with your ears. Your head and neck shouldn’t be leading your body; you should be standing straight and tall. Good posture when you’re standing and sitting helps to avoid head, neck, and shoulder pain. 

Lift objects correctly

You can strain your shoulders and back if you lift heavy objects incorrectly. Always bend your knees before lifting a heavy grocery bag. Keep it close to you, and use your core to ease the stress on your shoulders. 

Take breaks if you use repetitive movements 

Rest is essential if you’ve strained your shoulder muscles. We can provide a doctor’s note to help give you relief on the job. Take frequent breaks if you’re using repeated overhead movements, whether it’s for your job, a sport, or a hobby. 

Call Delta Orthopaedics & Sports Medicine or book an appointment through our online portal today if you’re experiencing shoulder pain and for all of your orthopedic needs. We’re eager to serve you from our offices in West Memphis, Arkansas, and Collierville, Tennessee.