THE IMPORTANCE OF POSTURE IN PREVENTING SHOULDER PAIN
As physiotherapists, we often encounter clients struggling with shoulder pain, seeking relief from discomfort that impacts their daily lives. While we address various aspects of their condition, one underlying factor stands out consistently… posture. Let’s explore the intricate connection between posture and shoulder health, shedding light on why maintaining proper alignment is crucial for preventing shoulder pain.
Understanding Shoulder Pain
In many cases shoulder pain is not merely an isolated symptom but a manifestation of underlying biomechanical issues. The shoulder joint has remarkable flexibility and mobility however this attribute means that shoulder joints are vulnerable to injuries and conditions when biomechanical imbalances occur. Common shoulder pain complaints that we see at Hartwell Physio include rotator cuff injuries, impingement syndromes, bursitis, tendinosis, frozen shoulder and postural dysfunctions, among others.
The Impact of Poor Posture on Shoulder Health
Poor posture disrupts the delicate balance of muscles, tendons, and ligaments surrounding the shoulder joint, leading to altered biomechanics and increased susceptibility to injuries. For instance, slouched sitting, rounded shoulders and forward head posture alter the position of the scapula (shoulder blades) and shoulder joints. This is because all of the muscles involved in shoulder movement and stability attach to the scapular, humerus (upper arm bone) and neck. Therefore when sitting posture is not optimised, normal shoulder biomechanics are impeded, predisposing people to conditions like shoulder impingement syndrome.
Moreover, poor posture or prolonged postures contribute to muscle imbalances and compensatory movement patterns, exacerbating existing shoulder issues and hindering recovery. For instance, tightness in the chest muscles, weakness in the scapular stabilisers in combination with muscle fatigue throughout the day, further strain the shoulder joint and hinder its function. Stiffness in the upper back and neck can also contribute to increased load on the shoulder muscles during functional tasks.
Tips for Improving Posture
Physiotherapists play a crucial role in providing advice on improving posture to prevent and manage shoulder pain. Here are some targeted strategies recommended that we recommend:
1. Postural Assessment: Physiotherapists conduct comprehensive postural assessments to identify biomechanical imbalances and areas of dysfunction contributing to shoulder pain. This assessment guides personalised treatment plans tailored to address individual needs.
2. Manual Therapy: Physiotherapists employ manual therapy techniques such as joint mobilisations, soft tissue mobilisations, and myofascial release to address musculoskeletal imbalances and restore optimal joint mechanics. These interventions help alleviate pain, improve range of motion, and enhance postural alignment.
3. Therapeutic Exercise: Physiotherapists prescribe specific exercises targeting muscle imbalances, weakness, and flexibility deficits contributing to poor posture and shoulder pain. These exercises focus on strengthening the scapular stabilisers, improving thoracic (upper back) and neck mobility, and correcting postural deviations.
4. Education and Ergonomics: Physiotherapists can educate you on ergonomic principles and improved body mechanics to optimise posture during daily activities. We can provide guidance on workstation setup, posture-awareness techniques, and strategies for maintaining alignment during various tasks. When is comes to shoulder pain, it is important to make sure your screen is at the correct height to avoid slouching, your keyboard and mouse are close to you to avoid over-reaching and that your chair is the right height to avoid hitching your shoulders as you work. Other tasks like lifting and carrying can also contribute to shoulder discomfort therefore, lifting with two hands and reducing the weight if objects can reduce undue strain on your shoulders.
5. Progressive Rehabilitation: Our physiotherapists design progressive Functional Training rehabilitation programs aimed at restoring optimal shoulder function and preventing future injuries. These programs include a combination of strengthening exercises, flexibility training, and functional movements tailored to individual goals and functional requirements.
From a Physio’s perspective, posture plays a fundamental role in shoulder health. By addressing postural dysfunctions and implementing targeted interventions, physiotherapists can effectively help you prevent and manage shoulder pain, restore optimal function and improving overall musculoskeletal wellness. Through comprehensive assessment, personalised treatment plans, therapeutic interventions, and education, our physiotherapists can empower you to achieve and maintain your shoulder health goals. Remember, proactive management of posture is key to preventing shoulder pain and optimising physical well-being. To make an appointment with one of our Physios to assess your shoulder issue book online or call 9889 3903.
