Top 12 Non-Athletic Causes of Shoulder Pain

How to Prevent Shoulder Injury and Overuse

Shoulder issues are at the top of the list of issues that many of my clients have had to deal with. Not all shoulder injuries are caused by sports like baseball, tennis, basketball, etc.  Here's a list of possible causes of shoulder overuse/pain you may not have thought about:

1. Sleeping on your side.

The position of your shoulder can be in compromised position leading to shoulder pain. Sleeping on your back in a zero-gravity position is what I've found is the most optimal position for relieving shoulder pain.

2. Vacuuming and cleaning are at the top of the list of causes of shoulder pain.

People who vacuum and dust multiple times per week seem to be at risk for shoulder overuse issues.  Make sure you are switching from your dominant arm to your weak arm equally when cleaning and vacuuming. That will help to reduce the wear and tear on your joints. Make sure to stretch your shoulders and massage knots daily with a Thera gun or tennis ball.

3. Reaching up to grab things off shelves without squaring your body into the object can lead to injury.

Be aware of your positioning and ensure your core is engaged to protect your back. Don't just reach your arm out to the side and turn the light off. So many people have torn their rotator cuffs using this action. It's amazing all the little things we do to our bodies that we aren't aware of. Focus on your positioning for everything you do.

4. Biking is an activity I have experienced as a potential issue for the shoulders.

Keeping a tight core is important so that all your upper body weight doesn't end up on your wrists, elbows, and shoulders. It can lead to pain and numbness in the fingers, hands, and wrists. If you are able to quickly adjust and engage your core, you can help relieve those issues almost immediately. On longer bike rides I find myself repositioning often as my body is fatiguing. Be mindful of that.

5. Painting.

Whether painting canvases or walls in your house, can lead to shoulder, neck, and back pain. It takes a lot of core strength to take on the task of painting a house. Always pay attention to the position of your body while you are painting. Reaching for a spot on the ceiling or wall while on a ladder is a bad idea. Get down, move the ladder, then paint. Safety first.   

6. Driving

Driving can be overuse on the shoulders, especially for those on the road all of the time.  (Add poor posture in the mix and you will have neck/back issues too) Stop often to get your body moving and stretch out on long trips. 

7. Hairdressers have shoulder issues, too.

Think of all the different positions their arms and shoulders must hold all day. Washing hair, blow-drying hair, cutting hair, coloring hair, etc. That is a lot of overuse!! 

8. Playing musical instruments.

Playing musical instruments leads to musicians experiencing horrible shoulder, neck, and back issues. The positions musicians hold instruments for extended periods of time wreaks havoc on the body, and the length of time they have been performing.

9. Walking the dog.

I have heard from more than one person how hard walking the dog can be as you get older. The dog could pull too hard and knock you over leading to an injury, or pull your arm in an unexpected direction that injures you. Keep your pet on a short leash, and be more aware of your surroundings to avoid the shock of unexpected pulls.

10. Carrying groceries or a purse and using mainly your dominant side can lead to imbalances and shoulder issues.

Be mindful and try to carry the same amount of weight in both arms at the same time or remember to alternate the arms you use to carry bags. Walk with shoulders back and core engaged to protect your body from injury.

11. Working on a computer can lead to shoulder, neck, back, hip issues, and sciatica.

Try taking breaks from sitting for so long. Get a quick stretch behind your desk. Be more mindful of your posture. Make sure your shoulders aren't protracted (rolling forward) the whole time you are sitting at the computer. Use a donut or cushion on your chair to help relieve hip and glute issues.

12. Opening and closing your car door can cause shoulder pain.

Many of us just close our doors without thinking of the positioning of our bodies. The best way to keep your shoulders protected is your awareness during the action, as well as squaring your body to the vehicle.

A very important tip for anyone who has had shoulder surgery and has completed physical therapy, you must continue doing those physical therapy exercises on your own. This will help prevent future injury and continue to regain strength and function in your shoulder. If you're not disciplined enough to do this on your own, working with a personal trainer who can guide you to stay on the healing path is the best option.

I've dealt with several overuse injuries affecting my shoulders through the years. I incorporate light band external/internal rotation exercises (2-3 rounds of 10-15 repetitions) for the prevention of injury 2-3 days per week. It's also important to have a balanced full-body strength training routine for at least 2-3 days per week. Incorporate shoulder exercises that are within your range of motion and that cause no pain. Shoulder stretches are essential to do daily. If you have knots or adhesions in the shoulder work them out with a foam roller, tennis ball, lacrosse ball, or Thera gun. Always speak to your physician about your limitations post-injury. The biggest lesson many have learned is to listen to their body while it's healing. Take the time to heal right the first time around.  

Originally published for Longboat News