How to Prevent Shoulder Pain

Shoulder problems, such as aches and pains, are common. They are most often caused by injury or over use of the shoulder joint. The shoulder is a ball-and-socket joint held together by muscles, tendons and ligaments. If you are prone to frequent shoulder pain, there are things that you can do to help prevent it.

Instructions

1. Maintain good posture. Keep your head up and your shoulders slightly back to prevent shoulder pain. Allowing your shoulders to slump forward leads to increased pain in the joints.

2. Prevent shoulder pain when working on a computer by positioning your keyboard and mouse so that your arms are relaxed at your side. You should also have a slightly open angle at your elbow and your wrists should be straight.

3. Take a short break every half hou, to rest your neck and shoulders if you work on a computer all day. Cross your arms and place them on your desk. Rest your forehead on your arms to allow your shoulders to relax.

4. Warm up and stretch your muscles before physical exercise. Stretch your shoulders while sitting or standing. Put your right hand on your left shoulder. Use your left hand to pull your right elbow across your chest towards your left shoulder. Hold it in place for 10 to 15 minutes. Repeat the stretch for the other side.

5. Stop doing any activity that is causing your shoulder pain. Rest for awhile or find another way to do the activity that does not cause the pain.

Tips & Warnings

• Apply ice or cold packs immediately when you experience shoulder pain, to reduce the pain and swelling. Reapply the ice pack two or three times a day for 20 minutes as a time.

• Use heat to ease shoulder pain after 48 to 72 hours if the swelling has gone done. Reapply the heat two or three times a day for 20 minutes at a time. You might want to alternate ice and heat for continued pain relief.

• If you are experiencing chest pain or trouble breathing with your shoulder pain, go to the hospital immediately. You could be having a heart attack.