Do you ever feel like your shoulders are constantly in pain? If you find yourself hunching over your computer or phone all day, it might be time to start paying attention to your posture. Poor posture can lead to a number of different problems, including neck and shoulder pain. But don't worry, there are a few things you can do to improve your posture and reduce the amount of pain you're in.
1. Start by being aware of your posture. It's easy to slouch when you're sitting at a desk all day or standing in line at the grocery store. But the more aware you are of your posture, the easier it will be to correct it. Whenever you catch yourself slouching, straighten up and try to keep your shoulders back and down.
2. Strengthen your back muscles. Strong back muscles can help improve your posture and take some of the strain off of your shoulders. There are a number of different exercises you can do to strengthen your back muscles. Talk to your chiropractor or physical therapist about which exercises would be best for you.
3. Stretch your chest muscles. Tight chest muscles can contribute to poor posture by pulling your shoulders forward. To stretch your chest muscles, stand in a doorway with your arms outstretched and lean forward until you feel a stretch in your chest. Hold the stretch for 30 seconds and repeat 3-5 times.
4. Use proper ergonomics when working at a desk or computer. If you have a desk job, it's important to make sure that your workstation is set up properly. Your monitor should be at eye level, and your keyboard and mouse should be within easy reach so that you're not reaching or straining when using them.
5. Take breaks throughout the day to move around. If you have a sedentary job, it's important to take breaks throughout the day to move around and stretch. Set a timer on your phone or computer so that you remember to get up and move every hour or so. Even just walking around for a few minutes will help keep your body from getting too stiff and sore.
If you're experiencing shoulder pain, there's a good chance that poor posture is at least partially to blame. By being more aware of your posture, strengthening your back muscles, stretching your chest muscles, using proper ergonomics, and taking breaks throughout the day, you can help improve your posture and reduce the amount of pain you're in.
At Nostos, we're passionate about helping people to transform their posture for long term support! If this is something that you need to change, please book an appointment with one of our doctors today.