The Connection Between Shoulder Pain and Posture

If you’ve ever felt that nagging ache in your shoulders after a long day at work or an afternoon of yard work, you’re not alone. Many people in West Linn and the surrounding areas experience shoulder pain, but what might surprise you is how much of it is linked to posture. Whether you’re commuting into Portland, spending hours at a desk, or enjoying time outdoors, the way you carry yourself throughout the day plays a huge role in how your shoulders feel.

How Poor Posture Leads to Shoulder Pain

Your shoulders don’t work in isolation. They’re part of a system that includes your spine, neck, and even your core muscles. When your posture is off—whether it’s from slouching at a computer, looking down at your phone too much, or standing with rounded shoulders—it puts excessive strain on your shoulder muscles and joints.

When your head juts forward, your shoulders naturally follow, creating an imbalance that tightens certain muscles while weakening others. This is a common issue for people who work on computers or spend a lot of time driving. Slouching also causes your chest muscles to tighten and your upper back muscles to weaken. Over time, this imbalance leads to chronic discomfort and reduced mobility. A misaligned spine shifts the workload onto your shoulders, forcing them to compensate and eventually leading to pain and stiffness.

Everyday Posture Mistakes We See in West Linn

At Simple Wellness Clinic, we’ve noticed that many of our patients dealing with shoulder pain share a few common habits:

• Hunched sitting at work: Whether at home or in the office, many people round their shoulders and crane their necks forward while working at a desk.

• Looking down at screens: If you’re reading this on your phone, take a second to check your posture—are you tilting your head forward?

• Carrying bags on one shoulder: Heavy backpacks or purses can throw your alignment off, forcing one shoulder to work harder than the other.

• Slumping while standing: Whether waiting in line at Market of Choice or chatting at a local coffee shop, poor standing posture is common and can contribute to ongoing shoulder pain.

How to Improve Your Posture and Reduce Shoulder Pain

Small adjustments can make a big difference in relieving shoulder pain and preventing it from returning. Here’s what we recommend:

• Be mindful of your sitting posture: Sit with your feet flat on the floor, your back supported, and your shoulders relaxed. Keep your monitor at eye level to prevent leaning forward.

• Strengthen your upper back: Exercises like rows and shoulder blade squeezes help counteract the effects of slouching.

• Stretch daily: Gentle chest stretches and shoulder mobility exercises can prevent tightness from setting in.

• Adjust your sleeping position: Try sleeping on your back or side with a supportive pillow to keep your shoulders from becoming misaligned overnight.

• Get chiropractic care: If you’re struggling with persistent pain, professional treatment can help correct imbalances and restore proper function.

Find Shoulder Pain Relief at Simple Wellness Clinic

If shoulder pain has been interfering with your work, workouts, or ability to enjoy everything West Linn has to offer, we’re here to help. At Simple Wellness Clinic, we take a holistic approach to pain relief, focusing on posture, movement, and overall wellness.

Don’t let shoulder pain hold you back from enjoying your daily life, schedule a consultation with Simple Wellness Clinic and take the first step toward pain-free living. Visit our office in West Linn, Oregon, or call (503) 713-6177 to book an appointment today.