How to Avoid Shoulder Pain at Work?

Are you suffering from shoulder pain? Consult Dr. Rajesh Thunuguntla, one of the best orthopedic doctor in Telangana. He offers effective shoulder pain treatment in Telangana. Reach us at 09866597577

Rajesh Thunuguntla Created on 7th Mar, 22

Our shoulder is made up of various joints linked by tendons and muscles. The shoulder's flexibility enables us to perform so much with our arms. Many people suffer from shoulder pain and injuries as a result of overusing the shoulder joint.


You might think of physically demanding jobs like construction when you think of shoulder pain at work. Repeatedly lifting heavy objects can also result in shoulder pain or injury over time. However, office work might also be a factor.


Most of us spend hours glued to the computer monitors every day for professional and personal life. The issue is that sitting or standing awkwardly for prolonged periods may cause shoulder problems. The muscles and tendons of your upper body, particularly your shoulder, can be strained by small, repetitive actions. 


Following activities can cause shoulder pain:

  • Utilizing a computer mouse for hours
  • Lifting things at a supermarket checkout stand
  • Carrying heavy objects
  • Operating industrial machinery
  • Make sure you don't overwork yourself to the point of injury. You should never attempt to undertake a bodily action that makes you feel uneasy. Ask for assistance for lifting or carrying heavy loads.


It's also critical to seek medical care before the condition gets severe. Consult a well-qualified and experienced orthopedic doctor in Telangana, like Dr. Rajesh Thunuguntla, if you suffer from shoulder pain.  Dr. Rajesh Thunuguntla is considered one of the best orthopedic doctor in Telangana because of his reliable, effective, and affordable orthopedic services. 


He may thoroughly diagnose the root cause of your shoulder pain and determine the best treatment for you. Moreover, he offers advanced and result-oriented treatment for various orthopedic conditions like meniscus injuries, patellar dislocations, cartilage injuries, frozen shoulder, and ACL injuries.


If you don't treat the underlying condition, your shoulder pain may worsen and lead to other issues over time.

To know the reasons for shoulder pain at work, its treatment, and exercises to eliminate it, continue reading this article.


First of all, let’s know -

The Causes of Shoulder Pain

Shoulder pain frequently occurs in stages rather than all at once. It may be difficult to pinpoint the particular source of your discomfort. 

Potential causes of work-related shoulder pain include:

  • Incorrect postures.
  • Keeping your arms above shoulder level.
  • Activities that put stress or pressure on your shoulder.
  • Mechanical contact stress, is induced by typing with your wrists resting on a hard desk edge.
  • Static loading occurs when your muscles are required to hold your body in one posture for an extended period.
  • Vibration in the hands and arms, such as that generated by a power tool.
  • Vibrations that affect the entire body include those induced by driving on uneven roads.
  • Excessive exposure to increased temperatures.

Shoulder pain and injuries aren't limited to activities requiring much physical exertion. Workers at the office are also at significant risk of contracting them. Shoulder pain is frequently caused by using a computer. Work settings and routines that are too sedentary might weaken your muscles and lead to pain.

Treatment for Shoulder Pain

  • According to Dr. Rajesh Thunuguntla, a seasoned orthopedic doctor in Telangana, if the injury doesn't heal or the pain becomes unbearable, initially, steroid injections might be considered. This helps to reduce inflammation.
  • Further, he adds that you may need surgical repair if you have a severe rotator cuff injury or a shoulder dislocation.
  • Shoulder arthroscopy is a type of orthopedic key-hole surgery. The surgeon creates a small hole during the procedure and examines and repairs the injured tissue using a tiny camera.


Shoulder arthroscopy
  • In severe cases, surgeons may propose shoulder joint replacement surgery.

Prevention of Shoulder Pain

Here are some tips to help you manage or prevent shoulder pain at work:

Place yourself in a comfortable sitting or standing position. 

Whether you sit or stand, your body should be in a natural and comfortable position in front of your computer. This means keeping your desk level with or below your elbows—you don't want to be straining your shoulders all day due to a high workstation.

Maintain a healthy posture. 

While working at your computer, be aware of your body position and strive for proper posture. If you are sitting, try to follow these steps:

  • Ensure your feet are flat on the ground.
  • Move your hips towards the back of the seat.
  • Keep your forearms, wrists, and hands straight out in front of you, elbows close to your body.
  • Relax, but don't round your shoulders.
  • If you are standing, keep your shoulders straight and don't sag.
  • Wearing tennis shoes instead of stilettos and standing on a softer surface, such as an anti-fatigue mat, may assist you in keeping that upright position.

Change your position. 

The urge for variety is understandable because fatigue sets in after a while, whether you sit or stand. Some people stand for several hours, then sit for an hour or two before repeating the process. As a result, your posture may suffer, causing you to round your shoulders or lean in an unnatural position, which can cause discomfort.

Take some time to relax. 

Taking breaks can benefit you not just physically but also mentally. Take a 5 to 10-minutes break from your computer screen a few times a day and go for a walk around your office building or do some stretches.

Here are some stretching exercises to try:

  • Raise your shoulders near your ears, hold for a few seconds, and then lower your shoulders again.
stretching exercises


  • Interlock your fingers and bring your arms in front of your body. Then, extend your arms in front of you and spin your wrists such that the tops of your fingers face your body for 10 to 15 seconds.


Taking breaks throughout the day can provide you with the physical and mental boost you need to be productive and have comfortable working.

Take a look at your habits outside of work. 

What you do when you are not at work could also be harming your shoulders. Perhaps you have recently begun a new fitness routine or increased the intensity of your current one. Muscle aches may persist as a result of this.


Perhaps you have the inverse problem: you sit all day at work and then sit even more at home, perhaps in front of your television or computer. Some exercise may be beneficial in this scenario. For example, taking a yoga class can help you strengthen your core muscles, improving your posture.


Before beginning a new workout regimen, consult your doctor. Listening to your body and making a few minor adjustments can sometimes be all you need to avoid shoulder pain at work.

Things to Keep in Mind 

Your shoulder may be kept strong and flexible with regular exercises and stretches. Before you start doing shoulder pain exercises, keep the following in mind:

  • If your shoulder pain worsens, you should stop exercising. It may be too soon for you to try.
  • Keep an eye on your form. Shoulder difficulties can also be caused or exacerbated by improper exercise.
  • Warm-up, even if you are not going to do any deep stretching. Warm-up your muscles before exercising and stretching with light shoulder rolls, gentle motions, or even a warm shower.
  • Many people suffer from shoulder pain as a result of their work. Adjust your workspace and postures to be more anatomically friendly to help reduce your risk of pain and injury.
  • If you don't feel confident in your ability to complete physically challenging work alone, get assistance.


If you have pain or other symptoms resulting from a work-related injury, consult an orthopedic doctor. Treatment can help you feel better and reduce your risk of problems.

Relevant Questions

Q. Is shoulder pain treatable with home remedies? at what point should one consider showing themselves to the doctors?

There is a variety of shoulder problems that could cause shoulder pain. Shoulder pain for a shorter duration can wait for spontaneous resolution of pain. Shoulder pain which is of longer duration can't be waited and should be seen by the specialist doctor at the earliest for evaluation and treatment.

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Knee ACL injuries can be diagnosed by clinical examination and will be confirmed by MRI scan

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Q. What kind of diagnostic tests do you have available for someone who's facing immense pain in his shoulders?

There are various causes of shoulder pain. A good clinical examination is very much required before going for  radiological evaluation

Fractures can be diagnosed with a simple X-ray

Soft tissue injuries like rotator cuff tear, biceps tendon injury, labral tears can be diagnosed with an MRI scan

Conditions like calcific tendinopathy of  shoulder can be diagnosed with ultrasound

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Q. I have been feeling very stiff lately due to lack of movement & exercise, what should i do?

Joints are commonly seen in inflammatory arthritis like rheumatoid arthritis ,reactive arthritis,SLE.Typically Stiffness is seen in these cases after taking rest. These conditions have to be evaluated and treated properly.Please check with an orthopaedician near to you.

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Total knee replacement is usually indicated in stage 4 arthritis where the patient is not able to do her daily activities by herself. Usually, the progression of knee arthritis increases in patients who are doing squatting position, sitting crossed leg position, climbing stairs frequently

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