![]() Avoid holding your neck in fixed or twisted positions. Try to maintain a good posture when you’re sitting or standing.Take lots of breaks and try to switch tasks and positions If you have to do tasks that involve raising your arms or sweeping movements, give yourself plenty of time and ask someone to help you.Instead use a stand on a table to reduce neck strain. Limit the amount of time you spend sitting looking down at tablets and mobile phones.Use a delivery service for heavy or bulky shopping.Ask your friends with cars if they could help you out by adding anything heavy to their shopping list.The key is to try to spread the load of what you want to carry. Alternatively, use bags with long straps and carry them with the straps crossed over your body from shoulder to hip. Or you could divide the weight between two bags and carry one in each hand. Use a trolley or a backpack to carry shopping. ![]() Only iron essential items, and make sure the ironing board is at waist height.When vacuuming, keep your upper body upright with the vacuum close to your body, and use short sweeping movements.There are ways you can do some tasks slightly differently, so you don’t hurt your shoulder. You may need to pace yourself more than usual and try to gradually do a bit more each day. Generally, it’s best to carry on with your normal activities as much as you can – but don’t overdo it. using one or two pillows under your painful arm for support, if you prefer to sleep on your back.placing another pillow behind your back to stop yourself rolling onto your painful side.using a folded pillow to support your painful arm in front of your body.lying on your good side with a pillow under your neck.If your shoulder is painful when you lie down, try: Use a mirror to practise holding your shoulder blades down and back – focus on your shoulder blades and imagine keeping your chest still and pulling the blades downwards and back towards each other.If your arm is really sore, keep it supported and comfortable with a cushion or pillow on your lap. ![]() Support your lower back with a pillow, cushion or a chair with lumbar support to improve your upper body posture.Try to relax your shoulders and let your arms hang by your sides, rather than gripping them tightly into your sides, especially if some of the pain is coming from your neck.When you’re sitting down try to avoid leaning forwards and resting on your arms too much.If you’re feeling a tingling sensation in your hand or arm, as well as pain in your shoulder, it’s likely to be from a problem in your neck.īad posture or working habits, such as slouching at your desk, can make your shoulder problems worse. When this happens it’s known as referred pain or radiated pain. Problems in your neck can make your shoulder blade or upper outer arm painful. It’s also possible the pain you’re feeling in your shoulder is coming from a problem in another part of your body, such as your neck. damage to the bones and cartilage, which can be caused by arthritis.inflammation in the bursa – a fluid-filled cushion which normally helps the muscles and tendons slide smoothly over the shoulder bones. ![]()
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