Our shoulder joints are incredibly mobile, as you can move them in many more directions than other large joints like your knee or hip. However, the price we pay for this extra mobility is a natural loss in stability. We can manage without this increased joint stability just fine unless we suffer an injury or repeatedly perform tasks that put an unhealthy amount of strain on the shoulder joint. In today’s blog, we want to spotlight five things you may be doing regularly that could be putting excessive stress on your shoulder joints and increasing their risk of an injury.
Avoid These Habits If You Want Healthy Shoulders
If you’re constantly and unknowingly aggravating your shoulder or putting excessive strain on different areas of the joint, it can cause structures to wear down faster and leave you at a heightened risk for injury. Here are a few things you may be doing that could be aggravating your shoulder joints:
- Reaching Backwards – Reaching behind us to grab something can put a lot of stress on your shoulder joint. This oftentimes occurs when you are in the driver’s seat and trying to grab something from the back of your vehicle. Instead of extending your arm in this awkward and stressful position, think ahead and place any items you may need in the passenger’s seat or somewhere where you won’t need to turn backwards to grab them.
- Side Sleeping – We want you to find a comfortable sleeping position so that you can achieve restful sleep, but if you’re always sleeping on the same side of your body, one shoulder is going to be under more stress when you’re asleep. Sleeping on your back takes pressure off your shoulder joints, so if you find that you’re waking up with shoulder pain, consider changing up your sleeping position.
- Pushing – Pushing open a heavy door or extending your arms to push and move equipment will place significant stress on your shoulder joint. Instead of pushing with your arms extended, get closer to the object and push with the force of your body. A gentle lean on a door can help to protect your shoulders better than a forceful push with extended arms.
- Overhead Motions – Working above your head will also end up asking a lot of your shoulder joints, so try to limit these movements as best as you can. We understand that you’re going to have to change a lightbulb or clean out your gutters, but try to use stepstools or ladders so that you’re not working so far above your head. Overhead throwing motions during sports can also strain your shoulder, and while these can’t always be avoided, make sure you are strengthening your shoulder with controlled exercise and giving your body enough time to rest and heal between activities.
- Slouching When Seated – Finally, your shoulders may be under more stress than you realize when you have poor seated posture at your work desk or when you’re on the couch. When your spine is out of alignment in a seated position, your neck and your shoulders are oftentimes forced to handle additional strain, and over time this can contribute to an increased risk of soft tissue strains or weakness. Strive to have healthy posture when you’re seated, with your head, shoulders and lower back all in a natural alignment.
And if you’re dealing with new or progressively worsening shoulder pain, be sure to connect with a doctor who can set you up with an individualized treatment plan. In the greater Knoxville area, consider connecting with Dr. Holloway and his team at (865) 410-7887.
