Bad Posture Can ‘Sneak Up’ as Shoulder Pain as You Age

Shoulder pain in older adults often appears suddenly, as if caused by a sudden trauma or injury. But for many, athletic trainers say, shoulder injuries are often the result of musculoskeletal conditions directly associated with aging, and, more specifically, weakening posture.

Some people often think ‘I slept on it wrong’ or ‘I pulled something in my shoulder,” but the truth may point to something more long-term. The pain might be something that’s been developing over time, perhaps due to taking on a tighter, less upright posture as we age.

According to the National Institutes of Health (NIH), anywhere from 44 to 65 percent of all shoulder pain complaints can be attributed to a condition known as shoulder impingement syndrome – also known simply as “shoulder impingement.”

Shoulder impingement results from the chronic and repetitive compression of the rotator-cuff tendons in the shoulder, causing inflammation, pain, weakness, and a decreased range of motion in the joint. Usually, repetitive overhead movements are taken on by athletes like golfers, swimmers, and tennis players. However, as we age, changes in posture lead to tightness in the back and neck, along with arching of the spine, which can create conditions ideal for the development of shoulder impingement. As time progresses, this can lead to tendinitis or even rotator cuff tears.

The key to preventing shoulder impingement as you age, says, is regular mobility – moving and stretching your shoulders daily helps to stay loose and counteract the effects of declining posture. Some exercises to add to your regular regimen are:

Back Extension/Shoulder Flexing Stretch: Sitting in a chair, hands clasped together, reach your arms high above your head and slowly reach backward, extending your head and hands behind you. Hold for a few seconds, relax, and then repeat.

Backward Shoulder Extensions: Standing upright, your fingers interlaced behind your back, slowly lift your arms away from your buttocks and toward the ceiling. Lift as high as you can. Keep an upright stance, hold for a few seconds, release, then do it again.

Up-Back Shoulder Reaches: Reach one arm behind your back and, palm facing out, slowly reach up the small of your back toward the space between your shoulder blades. Hold for a few seconds, release, then do the same with your other arm. Repeat one time each.

Down-Back Reaches: Reach your hand behind your head and down your back. Hold for a few seconds, release, and then do the same with your other arm. Repeat one time each.

Maintaining healthy shoulders and preventing the onset of impingement translates into staying active, allowing you to continue lifting the grandkids, comfortably reaching that top shelf in your cabinet or closet, and even sleeping more comfortably. Regular massage with incorporated stretch therapy can help keep you on that path toward pain-free motion.