The Everyday Habits That May Be Causing Shoulder Discomfort

It’s not every day that you experience shoulder discomfort. It can often be caused by doing a challenging session in the gym or having an accident. However, if you’re waking up with shoulder pain without having done any of the above, then that might cause some concern on your part.

Micro-wear can often occur to any part of the body when there are small, repetitive daily movements that compromise joint health slowly over time.

As the shoulder joint is highly mobile, it does mean that subtle postural flaws will quickly cause misalignment. Pinpointing and altering subtle daily behaviours can often alleviate persistent shoulder strain, as well as stop chronic injuries before they start.

With that in mind, here are some of the everyday habits that may be causing you unnecessary shoulder discomfort and how to fix them.

The Commuter Slouch and Tech Neck 

There are often common postures that most of us will do, which have an impact on the shoulders. Whether it’s being hunched over a steering wheel whilst driving to work, or staring down at your smartphone for hours at a time.

That commuter slouch or tech neck position is what can cause the problem in the first place.  The rolling of the shoulders forward can force the shoulder blades to tilt, pinching the rotator cuff tendons underneath.

Adjust car seats to keep the spine upright so that you’re not tempted to slouch over the wheel. When it comes to using your phone, lift the phone to eye level rather than dropping your head. That also can be done when it comes to focusing on a tablet or a laptop computer. Make sure it’s as close to eye level as possible.

Carrying Bags Exclusively on One Side

Whether it’s hoisting a heavy purse or laptop bag or backpacks over the same shoulder, carrying bags in general on just one side can contribute to shoulder discomfort. The heavier the bag and the longer you’re carrying it, the more discomfort and damage you’re likely to cause.

The traps and neck muscles constantly hike upwards to keep the bag strap from slipping off the shoulder. This can create severe muscle imbalances, especially if you’re just limiting this to one side.

A good way to resolve this problem is to be conscious of which side you’re using the most switching those sides regularly. Make use of cross-body straps to help distribute weight and clear out any unnecessary items daily.

Sleeping in the “Side-Sleeper Crush” Position 

Sleeping positions can also influence how well your body feels after a good night’s rest. Curling up directly on top of your shoulder joint with your arm pinned under your head is a habit some people have whilst sleeping.

The weight of your torso can end up cutting off your blood circulation to the rotator cuff tendons. That can lead to morning stiffness and inflammation. 

To help avoid this altogether, you want to sleep on your back for the most part or angle your body slightly with a supportive pillow that’s placed behind your torso. 

Unsupportive Ergonomics at the Desk

With more time spent at the desk nowadays, current generations at work in the office will likely find themselves dealing with shoulder pain and discomfort more frequently.

Working with a keyboard and mouse that’s been placed too high, or having elbows hovering unsupported in mid-air, is something you want to actively avoid. 

With that being said, adjust your chair armrests so that your elbows are naturally resting at a 90-degree angle with relaxed shoulders. This helps in keeping your body well supported and avoiding that general discomfort.

Repetitive Overhead Reaching Around the House

When you’re frequently straining to reach top shelves or high cabinets without any proper support, that can, over time, contribute to shoulder discomfort.

Forcing the arm into extreme overhead angles repeatedly will cause what’s caused a subacromial impingement, which is where the trapping of the joint tissue occurs.

It’s helpful for support if you use a stable step stool that you can bring anything you need to reach down to chest level wherever possible.

It’s also good to look at wearing joint support when you’re having to strain for things, for example, doing overhead presses in the gym. The use of shoulder braces is a good example of how to support those joints that are more vulnerable to damage. 

Crossing Your Arms Tightly Across Your Chest 

If you have the habit of folding your arms, tightening while standing or sitting, that’s likely going to cause problems over time. Whilst it can be a comfortable resting position, the locking of your shoulder blades, combined with a forward position and overstretching, can cause discomfort in the shoulders.

Rest your hands on your lap or keep them relaxed at your sides in order to keep your chest open.

Dehydration and Shallow Breathing

If you’re not drinking enough water or breathing shallowly into the chest rather than deep into the belly, this can cause chronic tension. The dehydration dries out joint-lubricating fluid, and chest breathing overuses neck and shoulder muscles.

Try to sip water throughout the day and practice deep, diaphragmatic breathing in order to relax the upper body and contribute less strain to the shoulders.

In general, you want to make sure you’re drinking plenty in order to keep the body hydrated and healthy at all times. Water is important in flushing out toxins and ensuring your body remains energized throughout the day.

Practice These Everyday Habits to Avoid Shoulder Discomfort

Healthy shoulders are built by the small and posture-conscious choices made outside of the fitness space. So with that being said, make sure you’re practicing these everyday habits in order to avoid any shoulder discomfort whatsoever.

If you don’t, then that discomfort is only likely to get worse and cause chronic pain. If you’re worried about any discomfort or pain that’s lasting for too long, then it’s good to get it checked out by a medical professional, just to be safe.

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