With the rise of remote work, more people enjoy the convenience and flexibility of working from home. But there’s a downside many aren’t prepared for—chronic shoulder pain. If you’ve been working from your kitchen table, couch, or bed, you may have noticed that nagging ache in your shoulders. You’re not alone. Poor posture, awkward workspaces, and lack of movement are often to blame.
At Orthocare Orthopaedics & Sports Medicine, Dr Ananda Vella, a Consultant Orthopaedic Surgeon, sees a growing number of patients dealing with shoulder pain due to their work-from-home setup. But there’s good news—understanding the root causes and taking proactive steps can help you avoid this common issue or manage the pain if it’s already a problem.
What’s Causing Your Shoulder Pain?
Shoulder pain in a work-from-home setting is usually linked to poor ergonomics. Here are a few key culprits:
1. Bad Posture
Without a proper desk and chair setup, many of us end up slouching or hunching over our laptops. This poor posture places extra strain on the muscles around your shoulder joints. Over time, this strain can lead to discomfort or chronic pain.
2. Awkward Workstation Setup
If you’re working from a dining room chair, bed, or couch, chances are your workspace isn’t set up to support your body properly. Maybe your screen is too low, forcing you to hunch, or your arms are too high when typing. This imbalance creates tension in your shoulders, leading to pain.
3. Lack of Movement
When working from home, it’s easy to stay in one position for long stretches without taking breaks. This lack of movement can cause stiffness in your shoulder muscles, making them prone to injury.
4. Repetitive Strain
Constantly using a mouse or typing for long hours without changing your position can result in repetitive strain injuries (RSIs) in your shoulder area. These micro-injuries build up over time, resulting in pain and discomfort.
Preventing Chronic Shoulder Pain in a Work-From-Home Setup
Preventing shoulder pain is much easier than treating it once it becomes chronic. A few small adjustments to your workspace and habits can make a big difference.
1. Improve Your Workspace Ergonomics
Ergonomics is all about creating a workspace that fits your body, not the other way around. Here are a few simple tips:
- Raise your screen to eye level. Your computer screen should be at eye level so you don’t have to tilt your head or hunch over.
- Use a proper chair. Choose a chair that supports your back and shoulders. Avoid working from the couch or bed, as these positions can cause poor posture.
- Position your arms comfortably. Your arms should rest at a 90-degree angle when typing. Consider using a separate keyboard and mouse to achieve this.
2. Take Frequent Breaks
Sitting in one position for long periods isn’t good for your body. Set a timer to remind yourself to stand up and move every 30 to 60 minutes. Stretch your shoulders and arms to relieve tension, and take short walks around the house to get your blood flowing.
3. Stretch and Strengthen Your Shoulders
Incorporating shoulder stretches and strengthening exercises into your daily routine can help alleviate discomfort and prevent pain. Simple shoulder rolls, arm circles, and resistance band exercises can improve flexibility and muscle strength in the shoulder area.
4. Stay Hydrated
This may seem unrelated, but dehydration can affect your muscles, making them more prone to injury. Drink plenty of water throughout the day to keep your muscles and joints in good working order.
Treatment Options for Chronic Shoulder Pain
If you’ve already developed chronic shoulder pain, it’s important to seek treatment early. Ignoring the problem can lead to more serious issues down the road. Here are some common treatment options that Dr. Ananda Vella might recommend at Orthocare Orthopaedics & Sports Medicine:
1. Physical Therapy
Physical therapy is often the first line of treatment for shoulder pain. A trained therapist can help you work on exercises that strengthen your shoulder muscles, improve your posture, and increase flexibility. Over time, this can relieve pain and prevent future problems.
2. Anti-Inflammatory Medications
Non-steroidal anti-inflammatory drugs (NSAIDs), like ibuprofen, can help reduce inflammation and alleviate pain. However, these medications should be used as a short-term solution, not a permanent fix.
3. Corticosteroid Injections
For more severe cases of shoulder pain, Dr Vella may recommend corticosteroid injections to reduce inflammation in the shoulder joint. This treatment provides longer-lasting relief, allowing you to manage pain while working on posture and strengthening exercises.
4. Minimally Invasive Surgery
If conservative treatments fail, surgery may be an option. Minimally invasive procedures, such as arthroscopy, can address underlying shoulder issues like impingement syndrome or rotator cuff injuries. Dr. Vella is experienced in performing these surgeries with minimal downtime.
When Should You Seek Help?
While some shoulder pain can be managed with at-home care and prevention techniques, there are times when it’s important to seek professional help:
- The pain is persistent and lasts for more than a few weeks.
- You’re experiencing a limited range of motion or stiffness in your shoulder.
- There’s swelling or warmth around the joint.
- The pain is interfering with your daily activities or sleep.
At Orthocare Orthopaedics & Sports Medicine, Dr Ananda Vella specialises in treating chronic shoulder pain, whether it’s caused by poor work-from-home setups or more serious underlying conditions. If you’re struggling with shoulder pain, don’t wait—reach out to schedule a consultation and find the right treatment plan for you.
