The only setting Jane knows is Go Go Go! In her mid-60s, Jane is non-stop action from the moment her feet hit the floor in the morning to crawling into bed at night. Her house is immaculate. She cares for her ailing mother. And she works part-time for an insurance company. Caring for her own needs comes last on her priority list.
After talking for a while, she finally admits, “My right shoulder does bother me, but I can deal with that. I know it’s just a normal part of aging and I have to live with it.” She goes on to confess the shoulder pain is keeping her awake at night. “I can’t sleep on that side anymore. Whenever I forget and roll onto my side, pain wakes me up. I’ve had three injections in the past two years. They help for only a little while and then I need a pain pill to get any sleep. I’m afraid I am becoming too dependent on the pills. I don’t like relying on medication.”
Shoulder pain—specifically rotator cuff disorders—is the number one arm issue patients report to orthopedic doctors. The shoulder joint is made up of a round bone attached to a flat surface, offering little protection given the flexibility of the joint and the many ways an arm moves. The rotator cuff’s tiny size compared to other shoulder muscles makes it a primary target for muscle micro-tears resulting from reaching, lifting, and overuse. The accumulation of these tears doesn’t stop until one day “OUCH”, you have a pain or ache in your shoulder that doesn’t go away. This is usually chalked up to inflammation of the tendon or joint and diagnosed as tendonitis, impingement syndrome or just good old arthritis.
To allow micro-tears to heal, it’s important to understand how everyday activities cause trouble. Jane said, “I have never paid attention to how I vacuum, pick up grocery bags or use my computer mouse. It never occurred to me that these normal actions could be keeping my shoulder from feeling better.” Gradually, Jane was able to save herself from doctor visits and possible future surgery through increased awareness and practicing changes in basic body use like using your non-dominant hand and arm more often. You can do it too.
Those with smaller muscle mass who do repetitive arm activities such as cleaning, grocery-shopping, working on a computer with a mouse, cooking, and gardening are more predisposed to shoulder pain. By developing better reaching habits, you can reduce pain and enable healing.
IMPROVE YOUR REACHING HABIT
To put less strain on your shoulder when reaching or picking up:
Avoid reaching out to the side. Turn your chest and shoulders so your arm stays in front of you.
Keep your feet and body close to the item you are lifting so your elbows stay bent.
Both actions will automatically use the larger stabilizing shoulder girdle muscles meant to support the smaller more vulnerable muscles. Here’s some other things to keep in mind to develop a better reaching habit:
VACUUM CLEANING: Move your feet and weight to keep your pelvis close behind the vacuum. Do NOT plant your feet and move the vacuum with just your arm. You should keep a slight bend in your elbow rather than reaching your arm out full length.
SHOVELING, RAKING, MOPPING: The same principle applies as when using a vacuum cleaner. Do not stretch your arms out straight; keep your elbows bent and move your feet.
AT THE GYM: Avoid lifting weights with your arms straight either out to the side, in front, or overhead. To strengthen your arms without putting undue stress on your shoulders, work on pushing and pulling motions. Not only does this protect your rotator cuff but it also helps to keep your core strong.
STRENGTHEN YOUR NON-DOMINANT SIDE: Without thinking, we tend to always use our dominant hand for tasks involving hands and shoulders. Helping our bodies to be more flexible prevents overuse of just one side. If you are right-handed, use your left hand and shoulder for more tasks. If left-handed, give your left side a break. Performing tasks in non-habitual ways has the added benefit of stimulating your brain and may even reduce the risk of dementia. For daily tasks, pick one or two activities and be intentional about using your non-dominant side:
Pick up your glass, cup, or water bottle.
Brushing your teeth.
Household chores such as dusting, scrubbing and wiping.
Emptying a washer/dryer or a dishwasher.
Opening doors- both pushing and pulling.
Lifting and carrying groceries or other bags/purses.
At the computer, use a mouse that is ambidextrous in design, one that can be comfortably used in either hand.
Making these simple changes can eliminate further aggravation to shoulder pain, and will prevent further wear and tear. Become more aware, and like Jane, achieve healthier arms to maintain an active and engaged life.
Sharon Duffey PT, FCP, is a Physical Improvement & Pain Relief Expert, founder of SmartBody. [www.smartbody50.com]
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