By Mr Carlos Cobiella, a Consultant Orthopaedic Surgeon with special interest in upper limb and sports injuries.
With the rise of remote work, many business professionals and entrepreneurs find themselves spending long hours in their home offices. While this arrangement offers flexibility and convenience, it also brings new challenges, particularly when it comes to physical health. One of the most common issues faced by home-based professionals is shoulder pain, and this is certainly a trend that I am seeing more and more in my practice with patients coming too me because of sitting at a computer all day. Long periods of sitting, poor posture, and inadequate ergonomic setups can lead to discomfort or even chronic conditions. Here’s a guide on how business professionals can protect their shoulders while working from their home offices.
1. Set up an ergonomic home office workspace
An ergonomic workspace is crucial for preventing shoulder pain. Here are some essential elements to consider:
- Invest in a chair that provides good lumbar support and has adjustable armrests. The chair should allow you to sit with your feet flat on the floor, knees at a 90-degree angle, and thighs parallel to the ground. The backrest should support the natural curve of your spine, helping to maintain a neutral shoulder position.
- The desk should be at a height where your elbows are bent at a 90-degree angle when typing or using a mouse. This prevents you from hunching your shoulders or overreaching, which can strain the shoulder muscles over time.
- Position your monitor at eye level, about an arm’s length away. This prevents you from leaning forward or slouching, which places undue stress on the shoulders and upper back.
- Keep your keyboard and mouse close to you, so your elbows remain near your body when typing or clicking. Consider using an ergonomic keyboard and mouse that minimize wrist and shoulder strain.
You could also consider investing in ergonomic accessories to significantly reduce shoulder strain such as:
- Ergonomic Keyboard and Mouse: These devices are designed to keep your wrists and shoulders in a more natural position, reducing strain during prolonged use.
- Footrest: If your feet don’t reach the ground comfortably when seated, use a footrest to maintain proper posture and reduce strain on your lower back and shoulders.
- Document Holder: If you frequently reference documents while working, use a document holder placed at eye level to avoid looking down repeatedly, which can strain your neck and shoulders.
2. Posture awareness
Good posture is vital for shoulder health. Many professionals tend to hunch over their desks, leading to rounded shoulders and upper back strain. To maintain good posture:
- Sit upright with your back straight, shoulders relaxed, and head aligned over your shoulders. Imagine a string pulling you up from the top of your head to help lengthen your spine.
- Avoid shrugging your shoulders toward your ears. Keep them relaxed and down, away from your neck.
- Use Lumbar Support: A small cushion or rolled towel placed at the lower back can help maintain the natural curve of your spine and prevent slouching.
3. Regular movement and stretching
One of the biggest culprits of shoulder pain is staying in a fixed position for too long. Regular movement and stretching are essential to prevent stiffness and muscle fatigue:
- Aim to stand, stretch, or walk for at least 5 minutes every hour. Set a timer or use a reminder app to ensure you take these breaks consistently.
- Incorporate simple shoulder stretches into your routine, such as shoulder rolls, arm circles, or doorway stretches. These movements help to relieve tension, improve circulation, and maintain shoulder mobility.
- Stretching the neck and upper back muscles can also alleviate shoulder discomfort. Try chin tucks, side neck stretches, or thoracic rotations to release tension.
4. Strengthening exercises
Strengthening the muscles around the shoulders can provide better support and reduce the risk of injury. Focus on exercises that target the upper back, shoulders, and core:
- Shoulder Blade Squeezes: Sit or stand with your back straight, and squeeze your shoulder blades together, holding for a few seconds before releasing. Repeat 10–15 times to strengthen the muscles between your shoulder blades.
- Resistance Band Exercises: Use a resistance band to perform exercises like rows, shoulder external rotations, and lateral raises. These exercises help strengthen the rotator cuff muscles and improve shoulder stability.
- Core Strengthening: A strong core supports proper posture and reduces strain on the shoulders. Incorporate exercises like planks, bridges, and abdominal crunches into your routine.
5. Mindful device use
Frequent use of devices like phones, tablets, and laptops can contribute to shoulder pain, especially if used incorrectly:
- Avoid cradling your phone between your shoulder and ear during calls. Use a headset or speakerphone to keep your shoulders relaxed.
- When using a tablet or laptop, avoid looking down for extended periods. Use a stand or stack books to raise the screen to eye level. If possible, connect your laptop to an external monitor and keyboard to create a more ergonomic setup.
- For every 20 minutes of screen time, take a 20-second break and look at something 20 feet away. This reduces eye strain and encourages movement, reducing overall shoulder tension.
6. Seek professional help and advice
If you experience persistent shoulder pain, consider seeking professional support. A physical therapist can assess your posture, movement patterns, and muscle imbalances, providing tailored exercises and techniques to alleviate pain and prevent further injury. Regular massage therapy can help release muscle tension, improve circulation, and promote relaxation in the shoulders and upper back. A chiropractor can address alignment issues that contribute to shoulder pain and provide adjustments to improve posture and reduce strain. You could also use tools like foam rollers, massage balls, or handheld massagers to release tension in the shoulders and upper back muscles.
Also by incorporating mind-body practices into your daily routine you can help manage stress and tension that often manifests as shoulder pain. Yoga promotes flexibility, strength, and relaxation, targeting the shoulders and upper back through various poses and stretches. Pilates strengthens the core and improves posture, providing support to the shoulders and reducing strain. Also, practicing mindfulness and meditation can help reduce stress and tension, indirectly alleviating shoulder discomfort.
7. Set boundaries to manage stress
Finally, managing stress and setting boundaries is crucial for preventing physical strain. Stick to a regular work schedule to avoid overworking and give yourself time to rest and recover. Clearly define your workspace and work hours to maintain a healthy work-life balance and minimise stress. Incorporate stress management techniques, such as deep breathing, progressive muscle relaxation, or mindful meditation, to reduce overall tension and prevent shoulder pain.
Protecting your shoulders while working from a home office requires a holistic approach that combines ergonomic adjustments, posture awareness, regular movement, strengthening exercises, and stress management. By implementing these strategies, business professionals can create a healthier, more comfortable work environment that minimizes shoulder pain and supports long-term well-being. Remember, small changes in your daily routine can have a significant impact on your overall health and productivity.
About the expert
Mr Carlos Cobiella is a Consultant Orthopaedic Surgeon with special interest in upper limb and sports injuries. He has treated many well-known A-list Oscar winning actors and some of the world’s top professional sportsmen and athletes. Carlos is based in Marylebone at The Shoulder Practice in Devonshire Street.
