How to Avoid Shoulder Pain From Sitting at a Desk

Shoulder pain from sitting at a desk? Really? 

Isn’t shoulder pain usually related to sports-related activities? How can something so inactive cause shoulder pain?

Sitting at a desk, whether it’s working for hours at a time or for shorter periods at home, can cause troublesome pain in your shoulders.

There are many ways to relieve your shoulder pain and strengthen your body—that’s good news for those of us whose jobs require us to sit at a desk and work on a computer for eight or more hours a day.

In this article, you’ll learn about what causes shoulder pain while working at a desk and what you can do to reduce that pain.

• Why Do My Shoulders Hurt From Sitting?
• Can Sitting at a Desk Cause Shoulder Pain?
• What Causes Shoulder Pain From Sitting at a Desk?
• How Can I Relax My Shoulders at My Desk?
• 5 Ways to Reduce Shoulder and Back Pain From Sitting at a Desk
• 6 Exercises That Can Help Relieve Shoulder Pain From Sitting at a Desk?
• How Physical Therapists at PRO-PT Can Help Relieve Shoulder Pain From Sitting at a Desk

This question can be answered with one word—posture. 

Poor posture while sitting is one of the leading causes of shoulder pain. 

So what causes this pain while sitting? Factors contributing to postural pain include…

• Working on computers
• Talking on phones
• Slouching 
• Sedentary lifestyles 

Studies show that most people’s muscles start to fatigue after just 15 minutes in an upright position.

Doctors may focus on neck and back pain caused by poor posture, but sitting at a desk can indeed cause shoulder pain. 

Oftentimes shoulder pain is overlooked because the pain can be disguised as coming from the back or neck. Working at a desk can create a change in balance to the shoulder, resulting in pain in that area.

Americans sit at desks more than any time in history, and we are paying the price physically.

Shoulder and back muscles are often weaker than our frontal body muscles because of:

• Extended sitting
• Prolonged work on computers
• Repeated phone use
• Sedentary lifestyles

All of these are factors that keep the rotator cuff in the shoulder from properly working, resulting in strain and discomfort.

In addition, repetitive strain injury (RSI), also known as cumulative trauma disorder, can be a cause of chronic shoulder pain. This condition is caused by frequent, extended, and repetitive movements that can put pressure on the tendons and muscles of the upper body.

Some common movements that can cause RSI include:

• Typing on a computer
• Using a computer mouse
• Awkward posture or sitting position

Shoulder pain from sitting at a desk can also be masked by neck or back pain. That’s why it’s extremely important to have a proper assessment to find out where the pain is coming from.

The physical therapists at PRO~PT are specially trained to perform a proper and thorough assessment to determine what is causing your pain. Treating the source of your pain and not just the location will give you the lasting relief you are longing for.

Stretches, simple exercises, and relaxation techniques can be the key to easing the tension in your shoulders while working at your desk. Take breaks frequently throughout the day to pause your desk activity and do some simple shoulder shrugs. 

Sit back in your seat with your feet flat on the floor and your arms relaxed. Take a deep breath in, shrug your shoulders toward your ears and hold them for a few seconds. Slowly let out your breath and lower your shoulders. You can repeat this exercise several times before returning to your desk work.

There are many general practices you can adopt to help lessen the shoulder and back pain that comes from long hours working at a desk.

Consider adding the following to your routine:

• Regular exercise
• Stretching
• Yoga
• Exercises that strengthen your core
• Wear a posture trainer
• Maintain a healthy diet
• Regular reminders to correct your posture

In addition to these general tips, the following 5 tips can further help relax your shoulder at your desk.

Correct ergonomics can be an important key to lessening the stress your body experiences while working at a desk.

The placement of your chair, the height of the desk, and the height of your computer monitor are important facets of practicing the best desk ergonomics.

Consider the following when arranging your workstation:

1. Adjust your chair so that your knees are level with your hips.
2. Strive to keep your pelvis in a neutral position.
3. Keep your wrists straight and your hands at elbow level.
4. Place your computer monitor at about an arm’s length away.
5. Put the monitor at a height that is even with your eyes.
6. Consider using a footrest.
7. Avoid reaching for the mouse by keeping it in a position where your elbows are at a 90-degree angle.
8. Rest your arms on your desk.
9. Keep the items and tools you use regularly close to you within easy reach.
10. If you use the phone frequently, consider using it on the speaker or use headphones rather than cradling the phone between your ear and shoulder.

Your best posture is your next posture.

Our posture naturally worsens the longer we sit at our desks, so that’s why it’s important to alter our seated positions often throughout the day. 

This can easily be done by sitting on the chair and leaning back before going back to a proper seated posture.

Or better yet, get up and move around. 

Walk to the breakroom to fill up your water bottle or take that message verbally to your coworker rather than sending a quick email, and then come back to your desk and reset your posture into a comfortable and correct position.

“Sit up straight. Don’t slouch. Keep your feet on the floor.” We’ve all heard these reminders from our well-meaning moms or teachers.

You hate to admit it, but they’re right. Training ourselves to keep good posture will have long-lasting benefits and less shoulder pain.

So what does good posture look like at your desk?

• Feet on the floor or a footrest
• Knees level with your hips
• Forearms parallel to the ground and your shoulders relaxed
• Legs uncrossed
• Back supported with your chair or a back support
• Elbows close to your body
• Supported thighs and hips

Standing desks are more popular than ever and for good reason. Standing while working can take the strain off of many parts of your body, including your shoulders.

Not only that, working at a standing desk has many other health benefits like:

• Avoiding weight gain
• Losing excess weight; and
• Blood sugar levels returning to normal faster after meals

If you decide to change to a standing desk, consider the following:

• Ease yourself into it by working for 30 to 60 minutes at a time. Easing into it will allow your body to gradually get used to the new position.
• Get an adjustable desk so that you can move it to a sitting position for tasks that are more easily and efficiently done while seated.
• Pay attention to your posture, even while working at your standing desk. Working at a standing desk with bad posture may end up with you trading one problem for another.

It’s easy to get in the zone at work and forget to take breaks, but we all need them. 

Taking a break every once in a while not only resets our mental capacity, but it also gives us a chance to reset our physical bodies.

Every 30 minutes to an hour, get moving by:

• Stretching
• Taking a stroll around the office
• Visit the restroom
• Refill your coffee cup

Do whatever it takes to get those moving breaks in—set a timer or leave post-it note reminders near your computer.

If you find yourself suffering from shoulder pain from sitting at your desk, there are many exercises you can do to relieve that pain.

Before beginning any of these exercises, it’s always recommended to start slowly and consult your doctor if you experience any pain or discomfort.

1. Sit up straight.
2. Pull your head back and as far as is comfortable.
3. Return to the beginning position and repeat 5 to 10 times.

This is an excellent exercise to help with posture.

1. Sit in your chair with your feet flat on the floor.
2. Reach your hands to cradle the back of your head.
3. Gently lean back and bring your gaze to the ceiling.
4. Hold the stretch for a few seconds and repeat.

This stretch might seem a little awkward, so you may want to do this one when you’re alone.

1. Sit up straight.
2. Rotate your head so that your nose is just above your armpit.
3. Hold your head with your hand and gently push it closer to your armpit.
4. Hold for 10 seconds.
5. Repeat a few times on each side.

Chances are you’ve done this exercise many times already. It’s a simple one that can be done at any time.

1. Sit up straight and tuck in your chin.
2. Roll your shoulders forward, up, back, and down in a circular motion.
3. Repeat several times and then reverse and do them backward.

1. Sit up straight and tilt your head sideways toward your shoulder.
2. Hold for 10 seconds.
3. Repeat on each side.

Click here to see how to enhance this stretch.

This is a simple exercise that can be repeated often.

1. Sit up straight, looking forward.
2. Lower your chin to your chest and hold for 15 to 30 seconds.
3. Return to the starting position and repeat.

At PRO~PT we specialize in the evaluation and treatment of:

• Orthopedic injuries
• Sports-related injuries
• Spine conditions
• Post-surgical care
• Balance and fall prevention
• And more

Our licensed therapists provide quality and innovative care to our patients to get them back on their feet to enjoy their lives to the fullest. 

We have many locations throughout the Central Valley, including Fresno, each with a unique staff with knowledgeable and friendly faces ready to serve you and your physical therapy needs, whether from shoulder pain or pain from extensive injuries.

Get direct access to a PRO~PT therapist today.