Lacey WA – So far in this series, we’ve covered all things neck pain, shoulder pain and even headaches. I just want to quickly recap what we’ve looked at. First we looked at why everyday activities can cause neck pain and what you can do to change that. Then we looked at how sleeping can cause neck and shoulder pain, which can be eased by sleeping with only one pillow and trying different sleeping positions that are comfortable and supportive.
We then switched gears to look at headaches. Most people think that they can be caused by something they’ve eaten when it’s most often caused by neck and shoulder tension. You could try things like relaxing in a warm bath to help ease the tension or talking to a member of our team. Shoulder pain then became the topic, and I gave you some simple exercises that you can do from your desk to help ease it. Finally, last week we looked at how stress can actually be a big cause for headaches and that finding ways to relax can be really beneficial, including trying yoga.
Daily Routine
This week I want to switch back to shoulder pain. It can sometimes be hard to see what you are doing wrong in your lifestyle because, well, it’s your lifestyle. Your daily routine is so well known to you that it can become second nature to read before bed, look on your tablet, or go for that game of golf on a Friday evening. What if I told you that all of these could be making your shoulder pain worse? That all of these movements cause unnecessary strain on your shoulders, leaving you in pain the next day? So I’ve given you a few ways to get a great benefit to easing shoulder pain in your day-to-day routine.
Don’t forget to stretch. I know this is something I say often, but it’s because a stretch can often be underestimated. Imagine this: someone has been in the same position for roughly 8 hours, without much movement. Would you think they would need to stretch afterwards? I bet your answer would be, yes! Exactly. You may have woken up but your joints haven’t yet. It’s like going for a run without warming up. So with this in mind, stretch before you get up. Even if it’s just for a few minutes, it’s better than doing nothing.
Bad Habits?
Looking at your phone or tablet has to be one of the worst culprits for shoulder pain. Yes, looking at your phone or tablet may affect your neck, but the pain often starts at the neck and spreads to your shoulders. Whether you check email on a tablet or answering messages on your phone, spending hours on any device interrupts our body’s natural state. Since your head is likely facing down using these devices, it can result in poor posture and slouching. The poor posture and slouching repositions your head when it should be in-line with your shoulders. As soon as you start looking down, your body is likely to feel a strain in the neck and shoulders. My advice, only use your phone for about 10 minutes at a time to avoid strain. As for other devices, take advantage of accessories like cases and stands for tablets and e-readers!
This also goes for reading at night too. I understand that reading at night is sometimes a habit picked up as a child, a great habit. For your body, however, it can sometimes cause poor posture. Another problem that can come from reading at night is actually from holding the book. It’s not something you really think about, but holding a book can cause particular muscles to be tensed. Not only this, but your neck is also likely to be tensed to keep you upright while reading. Now think of how long you read for. How many times do you say, “Just one more chapter” before you finally drift off?
Final Tip…
Another great way of thinking about your shoulder pain throughout the day is to think about when it occurs. Is it when you tend to carry your bag or purse, when you sit at work or while you exercise? If you have an idea of when it occurs, then focus on making sure your head is straight and your ears are in line with your shoulders. This is the best tip that I know. If you apply it to as much of your daily routine as possible, you will start to know a difference.
If you have any questions about neck pain, shoulder pain or headaches, you can call (360) 456- 1444 or email info@penrosept.com
