When our shoulders start to hurt, we oftentimes assume that the discomfort is tied to one of two causes – natural degeneration or trauma in the form of acute or repetitive stress. While these are two of the main causes of shoulder pain, they are far from the only two sources, and one cause that can oftentimes be overlooked is poor posture.
When we have poor posture, a lot of the additional strain is placed on the upper or lower back, but don’t be fooled, your shoulders also bear the brunt of poor posture. In today’s blog, we take a closer look at some of the shoulder issues that can develop if you have poor seated or standing posture.
Poor Posture And Shoulder Problems
An unhealthy posture can cause problems for a number of different areas of your body, including your shoulders. Here’s a closer look at which areas of the shoulder and which conditions can develop as a result of poor posture.
- Shoulder Blade Problems – When you’re seated in a slouched position, your upper back ends up hunching forward, which alters the natural position of your shoulder blades. Over time, this repeated shifting can actually alter the movement pattern of your shoulder blade. Inhibited shoulder blade movement can cause problems for your rotator cuff, causing it to rub against the bone shelf. This can lead to rotator cuff tears, tissue damage and overall weakening of the shoulder complex.
- Mid-Back Tightness – A slouched seated position also changes how stress is dispersed along our mid-back. This can lead to a tightening of the muscles in this area, limiting functional movement. Your shoulders work in close relation to the muscles of the mid-back, so if the mid-back is tight and restricted, your shoulders end up handling more strain. Again, over time this can lead to muscle weakening or abnormal movement patterns due to prolonged shoulder strain.
- Shoulder Impingement – Poor posture can also lead to shoulder impingement issues. As we noted above, slouched posture can lead to shoulder blade dysfunction, which can put you at an increased risk for shoulder impingement. A shoulder impingement occurs when the top edge of your shoulder blade compresses a soft tissue of the rotator cuff below it. Impingement injuries can be difficult to treat because you need to protect the area and strengthen it with a healthy movement pattern, and that can be difficult to achieve if you have shoulder blade dysfunction or poor seated posture.
Fortunately, the chances of dealing with any of the above conditions can be lowered by making some simple adjustments to your posture. For starters, get in the habit of conducting regular posture checks. If you notice that you are slouching or hunched forward, straighten your spine a bit. The more you practice this, the easier it will be to make these corrections without conscious thought, which will help to keep your spine in ideal alignment.
Also, be sure that your chair or seat is designed to naturally help you maintain ideal posture. Make sure that your office chair is positioned at the right height and that the chairback remains sturdy and supportive. When you’re in a vehicle, adjust the seat so that it is providing full support to your back when you are in a comfortable driving position. If the seat is too reclined, your cervical spine and shoulders are going to have to compensate for this loss of support.
And finally, make it a point to develop your core muscles, as they play a critical role in supporting your spinal column. Weak core muscles can make it easier for you to slouch or hunch forward, but a strong core will help to support your spine, which in turn helps to protect your shoulders.
Correcting your posture may not solve all of your shoulder issues, but it can help to reduce your likelihood of developing one of the many conditions that is oftentimes tied to a slouched or hunched posture. If you are wondering if your posture is contributing to your shoulder discomfort, or you want to talk to a shoulder specialist about a different issue that you’re dealing with, reach out to Dr. Holloway and his team today at (865) 410-7887.
