Posture Could Be the Culprit Behind Your Shoulder Pain
No one likes dealing with shoulder pain. The discomfort and immobility can prevent you from doing daily activities like grabbing something off a high shelf or reaching up to brush your hair. So, when your shoulder starts hurting, it’s important to figure out why.
Often, shoulder pain stems from an injury. For example, take rotator cuff tears, in which the muscles and tendons that wrap the shoulder become damaged: these injuries are common and can result from a sudden traumatic injury like a fall or develop gradually.
However, sometimes, shoulder pain might not have such a clear-cut cause. One of our patients learned this for herself–we’ll call her Diana. She was dealing with persistent shoulder pain and couldn’t figure out why. Fortunately, the physical therapists at ProAction Physical Therapy were on the case.
And the culprit? It turned out to be Diana’s posture.
Meet Diana, Receptionist Extraordinaire
Diana had worked as a receptionist and administrative assistant for years. She enjoyed her work, but it did require her to spend long hours sitting in front of a computer as she sifted through spreadsheets and calendar appointments.
Her issues with shoulder pain began gradually. They had always been a little stiff, but the restricted range of motion had worsened in the last few months. She also noticed tightness in her chest and twinges of pain throughout her shoulders and neck.
Diana tried to ignore her symptoms at first, thinking they’d eventually go away on their own. Instead, they became more frequent, worsening enough that Diana struggled to sit at her desk long enough to get any work done. That was when she came to visit us.
Our Physical Therapists Were on the Case
As always, we started Diana with a comprehensive assessment to help us understand the root cause of her discomfort. We took a health history, talked to her about potential injuries, and conducted several movement screens–including a postural screen.
The postural screen was where we made headway. After reviewing Diana’s posture while she was sitting, standing up, and moving around, we noticed the following:
- She held her head forward in relation to her shoulders, a stance called “forward head posture.”
- She tended to round her shoulders, giving her slight kyphosis, or a hunched posture, in her upper back.
- Her shoulder blades were protracted away from her spine.
The signs were clear: Diana had developed upper cross syndrome.
Upper cross syndrome is a condition marked by postural changes that have a waterfall effect throughout the body. Diana’s postural impairments had impacted the muscles in her upper back and shoulder girdle. As a result, the movement in her upper body became impaired, leading to her pain and mobility restrictions.
A Personalized Solution to Lasting Pain Relief
Now that we understood why Diana was experiencing shoulder pain, we could develop a customized treatment to correct her posture and address the muscular impairments and imbalances that had led to her symptoms in the first place.
The foundation of Diana’s treatment was a comprehensive therapeutic exercise program. We began by improving her shoulder’s range of motion through simple mobility exercises.
After a few weeks, Diana was ready to begin strengthening the affected muscles. Using equipment like resistance bands and weights, we guided Diana through targeted exercises that addressed muscular weakness and imbalance.
Throughout her program, we also helped Diana improve her overall posture. Like many people, she thought postural improvements were about “sitting up straight.” In reality, she needed to keep her spine aligned as she moved through different postures throughout the day.
Because Diana had a desk job, we emphasized the importance of changing her posture regularly by taking quick breaks. Diana began using a timer to remind herself to get up every 30 minutes or so and walk around the office.
While it took a little effort on Diana’s part, eventually, her pain receded, and her shoulders were more mobile than they’d been in years. To make sure she didn’t relapse, we provided her with exercises to do at home to keep her upper body strong.
Is Your Posture Causing You Pain?
Diana learned just how important posture is. If you’re struggling with persistent shoulder pain, call the team at ProAction Physical Therapy. We’ll dig down to the source–and give you the guidance you need to correct the issue.
Return to PT at ProAction Physical Therapy!
Miss feeling your best? Come back to ProAction Physical Therapy and let us help you get there—schedule your appointment today!
Share Your Success Story
Love your experience with ProAction Physical Therapy? Click the button to leave us a Google review—your feedback helps others find the care they need!
Follow Us on Social Media!
How to Improve Your Posture at Work
One study found that the average person spends a third of their life at work–so if you’re looking to improve your health and wellness, you need to take your job into consideration!
Unfortunately, many jobs can make this challenging. They force you into prolonged postures or require you to perform repetitive movements–both of which can strain your musculoskeletal system.
At ProAction Physical Therapy, our physical therapists can work with you to find solutions to any work-related concerns. Here are a few of the things we might suggest:
1. Find your ideal posture. An ideal posture is one in which your spine rests in its natural alignment, whether sitting, standing, or moving around. This is something we can help you discover!
2. Take frequent breaks. As the saying goes, “Your best posture is your next posture.” Find ways to move your body throughout the day. If you work an office job, this can be as simple as getting up every 30-40 minutes for five minutes.
But even if you have a job that requires you to stand for long periods (such as retail or factory work), you still need to take breaks. Shift your weight, put a leg on a bench, or do some quick stretches–we can help you find quick, simple ways to move.
3. Pay attention to ergonomics: The field of ergonomics focuses on improving your working environment for comfort and efficiency. Make sure your workstation (whether a chair and desk or a workbench) is the right height for your body. Use adaptive equipment as necessary. Our team can provide all the guidance you need!
Skip The Script!
Have you suffered from a recent injury?
Good news! Thanks to Direct Access you can now bypass obtaining a script from your physician and come directly to physical therapy.
Direct Access allows you to visit a physical therapist to seek treatment right away as many conditions can be successfully evaluated and treated without expensive medical tests.
Contact us directly here at ProAction PT
to get started today!
Enjoy a Pain-Free Life This Fall
As leaves change and the air turns crisp, ensure back pain doesn’t cast a shadow on your fall festivities. Enjoy the season’s beauty without the burden of back pain. Our personalized treatments are tailored to your specific needs to ensure you get the results you deserve.
The perfect plan to conquer back pain includes the following:
- Effective treatments to eliminate pain and prevent future episodes.
- Personalized plans to restore your mobility and build your strength.
- Tips to enjoy family and friends without worrying about your back.
Take a step towards a pain-free life—connect with ProAction Physical Therapy today, and we’ll help you get back to doing what you love this fall!
Greek Turkey Burgers with Spinach
Ingredients:
- 1 cup frozen chopped spinach, thawed
- 1 lb 93% lean ground turkey
- ½ cup crumbled feta cheese
- ½ tsp garlic powder
- ½ tsp dried oregano
- ¼ tsp salt
- ¼ tsp ground pepper
- 4 small hamburger buns, preferably whole-wheat
- 4 tbsp tzatziki
- 12 slices cucumber
- 8 thick rings red onion (about ¼-inch)
Directions:
Preheat grill to medium-high. Squeeze excess moisture from spinach. Combine the spinach with turkey, feta, garlic powder, oregano, salt and pepper in a medium bowl; mix well. Form into four 4-inch patties. Oil the grill rack. Grill the patties until cooked through and no longer pink in the center, 4 to 6 minutes per side. (An instant-read thermometer inserted in the center should register 165°F.) Assemble the burgers on the buns, topping each with 1 tablespoon tzatziki, 3 cucumber slices and 2 onion rings.
Our Patients Get Great Results
“I definitely recommend ProAction Physical Therapy! Bill and team helped me get back on my feet when I was in a lot of pain. Not only were they able to help eliminate the pain, but I was able to build my strength back with the exercises they taught me in order to be physically active again. You don’t have to be in pain. Seek help. Call ProAction Physical Therapy!”
– G.D.
Thank You for Subscribing to ProAction Physical Therapy
Refer a Friend
Our purpose at ProAction Physical Therapy is to leave a greater impact on the communities around us. In order to do that, we want to change as many lives as possible and become a beacon of positivity in our communities.
Do you have a friend or family member who could benefit from our pain-relieving services? At ProAction Physical Therapy, we love helping people achieve relief from pain and reach their full potential, thus making a difference in their lives.
If you know someone who could use our help, click the button below to fill out our form and we will send them information about how we may be able to help their condition. Be sure to let them know you referred them so they can thank you!
