Frozen Shoulder: How to Ease Shoulder Pain and Stiffness in the Office

Frozen Shoulder: How to Ease Shoulder Pain and Stiffness in the Office

Frozen Shoulder, or adhesive capsulitis, is a condition characterised by stiffness and pain in the shoulder joint, which gradually limits your range of motion. It can be particularly troublesome for office workers who spend long hours sitting at desks or working on computers. While this condition can be frustrating, there are several evidence-based strategies that can help you manage the pain and improve mobility.

In this blog, we’ll discuss practical tips to ease shoulder discomfort and stiffness, and help prevent the condition from worsening.

What Is Frozen Shoulder?

Frozen Shoulder occurs when the tissues around the shoulder joint become thickened and inflamed, leading to stiffness and pain. The exact cause isn’t always clear, but it’s commonly associated with prolonged immobility, poor posture, or repetitive movements that strain the shoulder.

Symptoms include:

• Pain or discomfort in the shoulder joint, particularly when moving the arm

• Limited range of motion, especially in overhead or behind-the-back movements

• Gradual worsening of stiffness and pain over time

  
  

Evidence-Based Tips for Managing Frozen Shoulder in the Office

1. Maintain Proper Posture

Proper posture plays a significant role in managing shoulder pain. Sitting with a slouched posture or leaning forward can increase strain on your shoulder muscles and exacerbate symptoms. Keep your back supported, shoulders relaxed, and your head aligned with your spine.

Pro Tip: Use a chair with adjustable armrests to ensure that your elbows stay close to your body and avoid straining the shoulders.

2. Adjust Your Workstation Ergonomics

Make sure your desk, chair, and monitor are set up to encourage neutral positioning of your shoulders. Your elbows should rest comfortably at a 90-degree angle with your hands in a relaxed position. Position your monitor at eye level to avoid tilting your head and straining your neck and shoulders.

Pro Tip: Place your keyboard and mouse within easy reach, and ensure that your arms stay close to your body while typing or using a mouse.

3. Incorporate Shoulder Exercises

Strengthening and stretching exercises can significantly improve the flexibility and mobility of your shoulder joint. Focus on gentle, range-of-motion exercises that gradually increase your shoulder's flexibility. Stretching and strengthening the rotator cuff muscles can also help stabilize the shoulder joint and reduce discomfort.

Pro Tip: Try the pendulum swing exercise, where you gently swing your arm in a circular motion to loosen the shoulder joint.

4. Use Heat or Cold Therapy

Both heat and cold therapy can provide relief from shoulder pain. Apply a warm compress to relax tight muscles, or use an ice pack to reduce inflammation in the shoulder joint. Alternating between hot and cold therapy can help manage pain effectively.

Pro Tip: Apply a warm compress before stretching to loosen tight muscles and a cold pack afterward to reduce inflammation.

5. Avoid Prolonged Immobility

Staying in one position for too long can worsen shoulder stiffness. Take breaks throughout the day to move and gently stretch your shoulder. If you’re working in front of a computer, try to get up every 30 minutes and perform a few shoulder rolls or stretches.

Pro Tip: Set a timer to remind you to move and stretch every 30 minutes.

This is a presentation we’re very familiar with in the clinic, and we hope these points have given you a fresh perspective. Frozen Shoulder doesn’t have to keep you from being productive at work. Regular movement, ergonomic adjustments, and self-care are essential to managing the condition and avoiding further discomfort.

If you’re struggling with persistent shoulder pain, consider consulting a healthcare professional for a personalized treatment plan.