Shoulder Pain When Sitting: Causes & How to Provide Relief
Work Wellness

Shoulder Pain When Sitting: Causes & How to Provide Relief

|Apr 29, 2021

It’s been over a year now since the pandemic hit. Remote workers should have gotten used to their new work environments by now. A simple desk and chair setup are all they really need to turn in their assignments on time. However, they need to take care of their body. Everyone knows about neck and back problems, but what about the shoulder?

Remote workers often experience shoulder pain from sitting at desks. Given the long hours they work, not all of them can maintain the correct posture. As a result, their body starts to feel the effects of discomfort. Why is shoulder pain a specific issue? It’s time to get to the bottom of this and figure out what’s going on. Once you know what the problem is, you can find a solution.

What Causes Computer Shoulder Pain?

Computer shoulder pain causes tension in that particular area. You might feel a sprain or strain of your shoulder muscles since the tendons rub across the shoulder blade. When you experience shoulder pain, posture plays a significant role. Incorrect posture involves repeated overhead movements. If left untreated, these symptoms can evolve into more serious ones, such as a rotator cuff tear. You decrease your work productivity as a result.

Shoulder pain from typing

Shoulder pain from typing is another common occurrence. If the keyboard is at a lower or higher elevation, it can be problematic. Make sure to keep the shoulders relaxed, with your elbows at a 90-degree angle. A standing desk can achieve this since you can adjust height settings.

How to Provide Relief

Shoulder pain when sitting can be difficult to deal with. Remote workers need to type on their keyboards, but shoulder pain is a distraction. If you experience shoulder pain from sitting at a desk, you need to make changes in your daily routine. Otherwise, you risk permanent body damage, not to mention a lack of work productivity.

The good news is you can provide relief to your shoulders. First and foremost, you need a way to comfortably relax your shoulders while you work. There are a few methods you can try to achieve these goals. Here are three basic tips you can learn to relax your shoulders.

1. Use an Ergonomic Chair

You need to make adjustments for your arms, especially when you type to prevent shoulder pain when sitting. One solution you can try is an ergonomic chair. Every desk setup requires a comfortable position and customizable features. Maximize your space with the application of the ergonomic theory.

 Use an Ergonomic Chair

The ErgoChair Pro is one of the best ergonomic chairs on the market. It uses world-class mechanisms and high-quality materials, with a strategic approach to ergonomics. Here are a few pros and cons of this Autonomous product:


  Corrects sitting posture with lumbar technology

  Full-body support with a flexible range

  Adjustable armrests with different lengths

  90-degree angle for the best arm support

  Comfortable padding for the elbows

  30-day free trial with no shipping costs

  Affordable monthly payments


  Assembly is required, although it doesn’t take much time

  Slightly expensive when paid upfront

There is also the Ergo Chair Pro +, an eco-friendly chair alternative to the ErgoChair 2. It uses recyclable materials to support a greener lifestyle. Here are a few advantages and disadvantages when you purchase this Autonomous product:


  Adjustable height features

  Fishbone spine for a strong feel

  Comfortable arm padding support

  Lets you maintain a correct posture

  Fully adjustable functions all around

  Five-year warranty and $190 price cut

  Affordable monthly payments


  Assembly is required, although it doesn’t take much time

  Slightly expensive when paid upfront

2. Try Stretching Exercises

Seated stretching exercises make a difference in the body. Health should always be the main priority, so consider taking a break with occasional stretches. Your body needs to keep moving throughout the day. Otherwise, you risk shoulder pain when sitting down. Muscles in your body require constant movement, or else they get stiff. Daily stretches can ease them up and remove tension within the body.

Try Stretching Exercises

Here are a few shoulder stretches you can do while at work:

  Basic shoulder rolls, back and forth

  Chest stretch, with arms, lifted upward

  Spinal twist, in left and right directions

  Forward lunges, which also stretch the back

Take the time out of your day to perform these yoga-based techniques. Not only does it clear your mind, but it also helps your body stay active. Avoid complacency in the workplace.

3. Perform Active Sitting

Active sitting allows for dynamic movements. Remote workers often live a sedentary lifestyle, since they work behind a computer desk. However, a lack of movement causes body tension. To solve this problem, you can incorporate active sitting in your work routine.

Perform Active Sitting

With an ergonomic chair, try to maintain constant motion while you work. For example, you can perform a few stretches when you reach for a nearby object. Active sitting lets you stay in shape and avoid a sedentary lifestyle. Make sure to focus on your shoulders to promote stronger muscle strength. Consider what range of motion works best for you and your desk setup.

Reduce Shoulder Pain From Sitting At Your Desk All Day

If you are not careful about your posture, you can experience shoulder pain posture when sitting down. Remote workers can distract themselves with muscle tensions, especially if their arm movements force them in awkward positions. Make sure your elbows are at 90-degrees and your shoulders are fully relaxed.

Reduce Shoulder Pain From Sitting At Your Desk All Day

Consider an office chair for back pain, such as the ErgoChair Plus from Autonomous. You can adjust the height settings to an appropriate level. Standing desks are also a good alternative. When dealing with shoulder pain, posture has a lot to do with how you feel. Perform a series of stretches and maintain active sitting throughout the day.

Shoulder pain when sitting is an issue for many workers. However, there are solutions to these problems. Follow these tips carefully to promote a healthier standard of living!

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