4 Habits to Prevent Shoulder Injuries and Pain

Shoulder pain is a common musculoskeletal issue, affecting up to 70% of people at some point. While most shoulder pain improves with rest and over-the-counter medication, certain activities — like playing sports and sleeping on your side — can increase your risk. 

Fortunately, simple preventive measures can significantly lessen your vulnerability to shoulder issues.

At LiveWell Pain Management, interventional pain management physician Nora Taha, MD, provides expert care for shoulder pain. Here, we highlight four simple habits that can help keep your shoulder joints healthy and pain-free.

What is shoulder pain?

Shoulder pain encompasses any aching, stiffness, or discomfort that affects one or both shoulder joints. The shoulders are among the most active joints in the body, allowing you to reach, grab, and lift, but this versatility also makes them prone to wear-and-tear.

Shoulder pain varies in severity and location, but common symptoms include:

• Weakness
• Throbbing
• Aching
• Stiffness
• Soreness
• Popping

Know this, however: Shoulder pain isn’t inevitable. A few simple habits can make a big difference.

4 habits that reduce the risk of shoulder pain

When patients visit us about shoulder pain, we typically recommend four preventive measures, including:

1. Practicing good posture

Do you tend to slouch while sitting, or hunch forward when working at your desk? While this may not seem like a big deal, even small postural changes can heap extra pressure on the soft tissues in and around your shoulders, causing pain and stiffness.

To reduce this risk, make sure your workspace is ergonomic and remember to assess your posture several times daily. Specifically, try to keep your shoulders back, your chest open, and your spine neutral. 

2. Strengthening supporting muscles

About 20 muscles are involved in the movement and support of each shoulder joint. These muscles are resilient and work together to support activities like driving, throwing, and brushing your teeth, but like other soft tissues, they experience stress and strain.

You can’t prevent this wear-and-tear entirely, but you can take steps to keep the muscles in your upper back and shoulders healthy. 

For example, exercises like overhead presses and bent-over rows can effectively build strength. The stronger your shoulder muscles are, the easier it is to maintain good posture and minimize wear-and-tear, so you’re less likely to experience pain.

3. Stretching regularly

A common symptom of shoulder pain is stiffness. When the muscles in your upper back and shoulders are tight, simple activities like hugging someone can be challenging. However, a series of targeted stretches increase blood flow and support flexibility, allowing you to move more comfortably.

Start with an across-the-chest stretch. Extend one arm across your chest, using your other hand to support your arm. Hold this position for one minute, then switch arms. Repeat 3-5 times on each side. This simple stretch feels great, but it can also ease tightness and improve joint mobility.

4. Paying attention to pain signals

Mild shoulder pain often improves within 48 hours, but contact us if your symptoms continue or worsen. Certain causes of shoulder pain, like injuries, can become more serious over time, so early intervention is crucial. 

If your pain is severe or prevents you from going about your day, the sooner we identify and treat the underlying cause, the better.

Don’t wait to schedule shoulder pain treatment 

If shoulder pain is interfering with your work or the activities you love, contact Dr. Taha today. Her years of expertise can pinpoint the underlying cause and provide lasting relief. 

Call the nearest LiveWell Pain Management office in Elmwood Park, Englewood, or Paramus, New Jersey, or request an appointment online.