8 Simple Ways to Relieve Work-Related Shoulder Pain

Are you suffering from work-related shoulder pain? Keep these tips in mind next time you're in your workplace.

work-related shoulder pain

The modern workforce leaves many of us struggling with various forms of shoulder pain. Work-related shoulder pain is the most common type of shoulder injury. This is often due to risk factors such as lifting or carrying of heavy loads, continuously using technology at a desk and operating industrial machinery. If your day involves these activities, you may be at risk of developing work-related shoulder pain.

Types of shoulder pain

There are several types of pain that affect the muscles and tendons, as well as the range of motion near your shoulder: 

  • Swimmer’s shoulder: this pain is caused by tendons rubbing on the shoulder blade
  • Dislocated shoulder: this is a severely painful condition where the upper arm bone is forced out of the shoulder blade socket by some external agent
  • Bursitis: this is an inflammation of the bursae (pads filled with fluid that act as cushions at the joints)
  • Rotator cuff injury: this is one of several common shoulder injuries and is caused by damage or irritation in one or more connecting ligaments at the shoulder level 

Relieve Work-Related Shoulder Pain doctor treating patient with shoulder pain

Symptoms accompanying work-related shoulder pain

There are a variety of symptoms that typically accompany shoulder pain and may warrant medical attention. They include: 

  • reduced physical mobility
  • neck pain
  • restricted movement
  • physical deformity
  • painful movement

How to reduce and prevent work-related shoulder pain

Chronic shoulder pain is often caused by work-related routine activities. These steps can help to mitigate or prevent it:                                                       

#1: Change positions frequently

We tend to sit in the same position for a long time when engrossed in work. Avoid this and work to create the habit of frequently changing your positions while at work. Doing so will help to prevent straining in your shoulders, neck and back.

Relieve Work-Related Shoulder Pain move around

Alternate between sitting and standing while working. Walk around to help relax your muscles. Poor posture, leaning too far and too often, and bending your neck awkwardly should be avoided as well. 

#2: Maintain good posture

Sitting correctly while working reduces strain in the shoulders and neck area. Avoid slouching to prevent strain as well. Try these steps to maintain good posture while sitting:

  • Keep your feet flat and facing the ground.
  • Make sure your thighs are parallel to the ground.
  • Keep your lower back stable so that it provides reliable support.
  • Hold your elbows close to your body and make sure they are supported by your body.
  • Keep your wrists and hands in line with your forearms.
  • Remind yourself to keep shoulders relaxed.

#3: Use a sit-stand desk

If your workday involves sitting at a desk throughout the week, a sit-stand desk may be a solution to work-related shoulder pain. Using one can help to strengthen your core and reduce stress in your upper body. In the standing position, your computer screen is comfortably placed just above the resting eye level. 

relieve work-related shoulder pain woman at standing desk

#4: Rearrange your workspace

How are your computer, mouse, chair and keyboard arranged on your desk right now? Their positioning might be the reason behind your impending shoulder pain.


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