How to relieve shoulder pain from sitting at your desk

Sitting in an office chair all day can cause a lot of neck and shoulder strain. So we’ve put together this article to help you learn how to relieve shoulder pain from sitting at your desk. With just a few simple changes to your work station, stretching exercises, and relaxation techniques.

You can get back to feeling comfortable at your desk again. So, let’s get started right now and alleviate that tension in your shoulders!

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What can cause shoulder pain when sitting at desk?

How to relieve shoulder pain from sitting at your desk

The culprits behind work related shoulder pain can range from bad posture to an unsupportive chair or desk. Poorly designed furniture, sitting for extended periods of time without changing positions. As well as having your arms in an awkward position are all common causes of desk-related shoulder pain.

Moreover, persistent shoulder pain can be caused by repetitive strain injury (RSI) which is sometimes referred to as cumulative trauma disorder. Persistent, prolonged, and recurring movements are the reason behind this condition which can strain tendons and muscles in the upper body.

Repetitive strain injury (RSI) is often caused by specific movements such as typing on a computer, using a computer mouse, and adopting an awkward posture or sitting position.

How to relieve shoulder pain from sitting at your desk

The good news is, there are plenty of things you can do to alleviate desk-induced shoulder pain. Here are our top tips for getting some relief:

Take a break from your desk every hour to move your body

How to relieve shoulder pain from sitting at your desk

Taking regular breaks from sitting at your desk can be a great way to reduce any tension you may be feeling in your shoulders and neck. Not only will it help keep you energized, but it can also reduce any shoulder pain or stiffness that comes with sitting for long periods of time.

During these breaks, try to get up, move your body and stretch out your arms and legs. This can help to release any built-up stress and increase flexibility in the joints.

Additionally, taking quick walks around the office or even doing some light exercises like yoga are great options to get your blood flowing and prevent injuries.

Taking regular breaks throughout the day will allow you to feel refreshed and more productive in the long run.

Stretch regularly

Practicing regular stretches for the arms and shoulders can be incredibly beneficial for reducing or even preventing symptoms of shoulder pain.

Take a few minutes each day to engage in stretching these key muscle groups. You’ll be able to breathe through any tight sensations or discomfort that you may experience in daily activities.

Additionally, by practicing these stretches regularly they will further contribute towards building improved flexibility and strength. Taking small steps such as this can be a great way of staying healthy, fit and injury-free.

It helps enhance muscle flexibility, relaxes tight muscles, promotes better circulation while decreasing inflammation.

Stretching can also improve range of motion as well as maintain correct posture by strengthening weak muscles throughout the shoulder area.

By taking just a few moments each day to properly stretch you can feel relief quickly without any treatments or medications.

Simple stretches such as arm circles, or shoulder rolls, are easily incorporable into your workday.

Arm Circles

How to relieve shoulder pain from sitting at your desk

To do arm circles , stand with your feet hip-width apart and extend both arms out to the sides.

Slowly make circular motions with your hands in both directions to loosen and warm up your shoulder muscles.

Shoulder Rolls

This exercise is done while sitting or standing and can be a great way to relax tense shoulders during work.

Begin by slowly rolling your shoulders in a circular motion, in both directions.

Take your time and make sure to keep the motions fluid and controlled.

Neck stretches

How to relieve shoulder pain from sitting at your desk

Releasing the tightness that builds up at the top of your shoulder is easy with a simple neck stretch.

To do a neck stretch:

Sit in a comfortable position, or stand up and tilt your head to the left side, bringing your ear close to your shoulder.

Hold for 10–30 seconds and then switch to your right side.

Repeat this several times throughout the day.

Shoulder blade squeeze

This exercise helps to strengthen the muscles around your shoulder blades.

Start in a seated or standing position with your arms at your sides and palms facing down.

Squeeze your shoulder blades together and hold for 5–10 seconds before releasing.

Repeat this several times throughout the day to help tone and strengthen these muscles.

For some inspiration, see our article 15 Office-Friendly Stretches you need to try.

Drink plenty of water to stay hydrated

How to relive shoulder pain from sitting at your desk

One of the most important aspects of dealing with shoulder pain is to stay hydrated.

When our bodies are dehydrated, tissues lack lubrication so they cannot move smoothly and every movement causes friction, resulting in soreness.

Water helps keep our joints flexible and strong, while improving the overall integrity of muscles and ligaments.

Even if you’re already in pain, drinking enough water can help reduce inflammation around joints. You’ll notice the benefit of increased mobility throughout your day-to-day life.

So if you’re experiencing shoulder pain or want to reduce your risk of getting it in the future – drinking plenty of water should become part of your daily routine!

Incorporate relaxation techniques like deep breathing or meditation into your workday

Shoulder strain can become a problem if you’re spending long hours at your desk. As poor posture and muscle tension can lead to chronic aches and pains.

However, incorporating relaxation techniques into your workday can help prevent this strain from developing in the first place.

Deep breathing can relax tense muscles and improve blood flow to the shoulder and upper back area. While mindfulness or meditation activities can give much needed mental rest from long hours of staring at a monitor. Both are simple yet powerful tools that can be used anywhere.

Integrating these practices into your day will reduce the likelihood of shoulder strain. As well as improve your focus and productivity during the workday.

Make sure your desk is set up correctly

Having an ergonomic desk setup is essential to maintain your health, prevent fatigue and avoid unnecessary strain on your musculoskeletal system. Poor posture, ergonomics, and a poorly designed workspace can contribute to shoulder pain.

Sitting at your computer in the wrong position can cause the body to become unbalanced and lead to tightness in the back and shoulder area. To ensure an ergonomic workspace for yourself, make sure your chair is adjustable to keep your knees level with your hips. Consider using a foot rest if needed, to maintain good posture.

Your eyes should be in line with the monitor for minimal strain on your neck. And your keyboard and mouse should be placed so that your wrist is straight and your hands should be level with your elbows. Use the desk to rest your arms.

When using a phone regularly, use the speakerphone or wear headphones instead of holding the phone between your ear and shoulder.

Investing in a few ergonomic items for your workspace such as an adjustable monitor stand and an ergonomic keyboard and mouse could be vital for preventing shoulder and neck pain when working for long periods.

Invest in an ergonomic chair if you tend to sit for long periods of time

How to relive shoulder pain from sitting at your desk

Using an ergonomic chair can drastically improve the health of your lower back and shoulders. Sitting for long periods of time can be a major contributor to shoulder pain, as well as lower back issues.

An ergonomic chair is designed to provide maximum support for your lower back and spine. Helping to reduce the risk of discomfort caused by bad posture during long hours of sitting.

Not only does it offer a more comfortable seating experience, but its adjustable features help keep your spine in proper alignment. This creates a healthier environment for your body which leads to a reduction in shoulder pain.

Treatment of shoulder pain

How to relive shoulder pain from sitting at your desk

You can also look into physical therapy and massage therapy treatments to help reduce shoulder pain.

Physical therapists can provide specific exercises that target the muscles of the back, shoulders, and neck. All the while providing much-needed relief from the discomfort caused by desk work.

Additionally, a massage therapist can use therapeutic techniques such as kneading, stretching, and pressure to alleviate pain in the neck, shoulders, and upper back.

These treatments may provide relief from desk-related shoulder pain. Follow an ergonomic desk setup and take regular breaks to stretch your body is also important for prevention.

Ultimately, a combination of these tips can help you sit at your desk with comfort while protecting your body from unnecessary stress and pain.

Final thoughts

It is important to remember that desk work does not have to equate to shoulder pain. With the right desk setup, a focus on ergonomics, and regular breaks for stretching, you can stay productive. Without having to worry about any nagging aches or pains caused by desk work.

So, take the initiative and take care of your body—your shoulders will thank you!

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