Your mother was right in telling you to keep your back straight. According to Dr. Michael Schaefer, a physiatrist at Cleveland Clinic, poor posture is one of the main causes of neck and shoulder blade pain. The normal position of the shoulders is to be straightened backwards. If we stand with our backs all day, they will end up hurting
This habit is not easy to lose, but you could begin to correct your posture without even realizing it. “The important thing is to be well settled when you’re working,” says Dr. Schaefer. Adjust your chair and keyboard so that your legs and arms are at a 90 ° angle, recommends Dr. Robert J. Meislin, Orthopedic Surgeon at the Langone Sports Medicine Center, New York University
Even with good posture, staying motionless for hours ends up having a detrimental effect, triggering sags in the shoulder blades. Dr. Meislin advises changing positions or stretching every 20 minutes. If necessary, use a timer
Purchasing an adjustable desk that allows you to alternate between standing and sitting can help you change positions without interrupting your work day. If you are often on the phone, use headphones instead of pinching the device in the palm of your shoulder.
Exercises centered on the front of the body
“When patients exercise in the gym, it is rather the front of their body that they observe in the mirrors and not their backs
said Dr. Meislin. “Nobody spends enough time working the scapula muscles. However, when the pectorals are overdeveloped relative to the back muscles, the shoulder blades end up being pulled forward, showing off your posture.
If you strengthen your back, your shoulders will automatically return to a correct position: it would be wise to add some appropriate movements to your routine.
The best is to consult a physiotherapist, advises Dr. Meislin, but to begin, he suggests these movements. Lie down on an exercise bench to do horizontal dumbbell draws, or make a round back like a “purring cat” while pushing up to solicit those muscles.
Posture to lift a load
Pay attention to your posture when lifting heavy objects. Lifting the weight with the shoulders or keeping them bent in too high a position can overload the muscles and cause pain in the shoulder blades. We had to advise you to lift the weights with the legs and not with the back, but we must also think about protecting the torso
Better to squat lightly and apply the trunk with the help of abdominal diaphragm muscles, “says Dr. Meislin.
The sheer weight of your bag can cause back pain