Shoulder pain from physically demanding work? Prevent them with our 3 tips!

Day in, day out, you face new challenges. Whether you work in construction, agriculture, healthcare or any other industry, physical work can put considerable pressure on your shoulders. These problems can not only cause discomfort, but also reduce efficiency and affect overall well-being. Did you know that almost 30 per cent of all sick leave comes from physical overwork? In this blog, we provide three effective tips to prevent shoulder pain in physically demanding work.

Why are shoulder problems a problem?

Physically demanding work can often lead to shoulder complaints. The shoulder joint is very complex and consists of a network of various muscles and tendons that interact with other joints. The shoulder is special because this joint has a 360-degree range of motion, therefore it increases its vulnerability to injury. Shoulder pain can radiate to your shoulder blade, arm and hand, but can also cause headaches and neck pain. 

Tip 1: Ergonomics in the workplace

Not only heavy physical work can lead to problems with your shoulders, but a sedentary office job can also have a negative impact on your body and shoulder area. Here are some practical measures you can take to prevent shoulder discomfort:

1. Optimise your workplace: Make sure your desk is at the right height and you have a good office chair. An ergonomic work posture can eliminate/reduce tension on your shoulders
2. Keep your mouse on the desk: Don't leave your mouse lying around; keep it on the table within easy reach. This promotes a relaxed posture.
3. Avoid neck tension: Avoid clamping your phone between your neck and shoulder. Instead, use a headset or speakerphone function to make calls comfortably.
4. Change your posture regularly: Get up from time to time, stretch your legs and arms and take a walk. Change your sitting position to reduce the pressure on your shoulders.

Tip 2: Breaks and stretching when doing physically demanding work

One of the most underrated strategies to prevent shoulder pain in physically demanding work is taking regular breaks. Our bodies are not made to stay in the same position for long periods of time or to perform the same movements repeatedly. This often leads to tension and stiffness in the shoulder muscles. By taking regular short breaks, you give your shoulders rest and recovery time. During these breaks, you can, for example, perform stretches to promote blood flow and relax the muscles. This habit can make a difference in reducing the risk of shoulder pain and maintaining your working comfort. 

Tip 3: Correct technique and lifting posture to prevent shoulder pain

Not only is it important to pay close attention to your ergonomics when working a sedentary job, even when doing heavy physical work, there are a number of things that can help you prevent your shoulder pain. Here you can think of:

1. Using proper lifting techniques: for instance from your legs or from your back. When doing this, make sure you keep a straight back instead of curving it.
2. Alternate your posture: Don't stay in the same place and position all the time. Keep moving and make sure not to reach too far.
3. Keep moving: when you start to experience discomfort, it is important to keep moving anyway, but not forcefully. Be careful with painful movements and try to move in a relaxed and varied manner.

Want more tips on shoulder pain from physically demanding work or make an appointment?

Have you become curious about what our physiotherapists can do for you and your shoulder? You can contact us by completing the contact form fill in, call 085-5000333 or email us at info@friskfysio.nl. We look forward to seeing you in our practice!