6 Tips for Preventing Shoulder Pain

Shoulder pain is unpleasant and can be very dangerous. It’s a good idea to plan ahead and reduce your risk by managing your activity appropriately.

These 6 tips will help you to prevent injury to your shoulders if you practice them with care. Remember, it’s better to be careful and take it easy on your shoulders now than it is to deal with a painful shoulder strain or injury later.

1). Work Out Properly

If you work out your shoulders properly, taking care to avoid stressing them, you can build stronger shoulders that are more capable of withstanding stress. This will make your shoulders less susceptible to injury.

Your shoulders have three main muscle groups. The anterior deltoids are the ones at the front, and they are used when you push upward. Your medial or lateral deltoids are in the middle, and finally your posterior deltoids are at the rear.

Knowing this, it’s a good idea to incorporate a variety of exercises into your shoulder workout, starting with the overhead press.

Be careful to not overload yourself at first. Only do what you can do without causing yourself pain and damaging your muscle. Take it easy at first, and work your way up over time. Your shoulders will thank you for it.

2). Pay Careful Attention to Your Body

It’s a good idea to pay careful attention to your body and try to take stock of ways in which you might be straining or stressing your shoulder. Do you do a lot of repetitive activity with it over the course of your workday?

We’ve talked before about overloaded backpacks and other bad habits that can cause joint pain. If you are carrying too much weight on your back over the course of the day, you are likely to have some issues with your shoulders and probably your back as well.

Of course, this tip intersects with the one above: if you work on building up your shoulder muscles, you are less likely to have a problem with heavy loads – or at least you’ll have a higher tolerance.

3). How’s Your Posture?

In a great many cases, shoulder pain is related to posture issues. People who slouch sometimes experience shoulder pain, and slouching is a very easy habit to fall into.

Check the position of your desk to see if it is contributing to bad posture. If your desk is too high, that may be the issue: you may be straining to look up too much.

Another thing you might consider is a standing desk. Standing desks are designed to provide an alternative to sitting at a desk, a habit now known to be very bad for one’s health. If you stand, you will still want to think about posture issues and strain on your back, but you are likely to find that if you position a standing desk correctly you end up with less shoulder strain.

4). Consider a Headset for Your Phone

Another thing that can contribute to shoulder pain is talking too much on the phone. People who do this sometimes end up with pain in their shoulders because of the natural tendency to engage the shoulder when one is holding the phone up to one’s ear.

If your job involves a great deal of time on the phone, consider a headset to help you better manage your phone posture and put less stress on your shoulder.

5). Take Regular Breaks

Taking breaks for short walks should be a regular habit. Don’t sit or even stand at your desk all day: you will be too stationary, and this may lead to shoulder pain due to inaction.

In addition to helping you to reduce shoulder pain, short walks outside will help you to boost your mood and contribute to your overall health. Regular walking is important for avoiding an unduly sedentary lifestyle and the many health hazards that come with it.

6). Don’t Be Afraid to Ask for Help

Consider how much stress you put on your shoulders. Is it possible that you’re taking on too much? If so, don’t be afraid to ask for help.

Asking for help can be difficult for people who are self-reliant and highly competent. However, there’s no shame in doing this – everyone needs to from time to time – and it can lead to a better work situation for you.

Shoulder injuries are nothing to be taken lightly. If you’re lifting too much weight at work, it’s a good idea to stop now rather than risk a considerable injury later.


Shoulder injuries are painful and can compromise your ability to work and enjoy life. It’s a good idea to approach them from the same preventive standpoint one would use to approach other bodily injuries.

Remember, don’t be afraid to take it a bit easier if you need to in order to prevent injury. Your shoulders will thank you for it.

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