Common Shoulder Injuries in Desk Workers & How to Prevent Them

INTRODUCTION

In today’s digital age, desk jobs often involve prolonged sitting, computer use, and repetitive movements. While this may seem harmless, it can lead to shoulder pain, stiffness, and injuries over time. At Physio360 Chennai, our physiotherapy team specializes in preventing and managing shoulder problems in desk workers, helping you maintain pain-free shoulders and optimal posture.

Why Desk Workers Are at Risk

Prolonged sitting and repetitive arm movements can cause:

• Forward shoulder posture and a rounded upper back

• Tight chest muscles and weak upper back muscles

• Decreased shoulder mobility and instability

• Increased risk of tendonitis, impingement, and rotator cuff injuries

Common causes include poor ergonomics, lack of breaks, stress, and muscle imbalances.

Common Shoulder Injuries in Desk Workers

1. Rotator Cuff Tendinitis

   • Overuse of shoulder muscles can inflame the rotator cuff tendons.

   • Symptoms: Pain when lifting arms, weakness, difficulty reaching overhead.

     

     
     

2. Shoulder Impingement Syndrome

   • Occurs when tendons or bursae get pinched between the shoulder bones.

   • Symptoms: Sharp pain on overhead activities, stiffness, and swelling.

     

     
     

3. Frozen Shoulder (Adhesive Capsulitis)

   • Gradual stiffness and restricted shoulder movement due to prolonged inactivity or poor posture.

   • Symptoms: Pain, limited movement in all directions, and difficulty sleeping on the affected side.

     

     
     

4. Postural Strain

   • Rounded shoulders and forward head posture strain muscles like the trapezius, rhomboids, and deltoid.

   • Symptoms: Aching, tightness, fatigue, and headaches.

   
   

Preventing Shoulder Injuries

Prevention focuses on ergonomics, posture, and regular exercise:

1. Ergonomic Setup

• Keep the monitor at eye level

• Adjust chair height so feet are flat and knees are at 90°

• Position the keyboard and mouse to avoid shoulder elevation

  
  

2. Posture Awareness

• Sit upright with shoulders relaxed

• Avoid slouching or leaning forward for long periods

  
  

3. Regular Breaks & Movement

• Take 5–10 minute breaks every hour

• Perform shoulder rolls, neck stretches, and arm swings

  
  

4. Strengthening & Stretching Exercises

At Physio360 Chennai, we recommend exercises such as:

• Scapular retraction exercises (to strengthen the upper back)

• Rotator cuff strengthening with resistance bands

• Chest and shoulder stretches to release tight muscles

• Posture correction drills to maintain shoulder alignment

  
  

5. Physiotherapy Intervention

• Manual therapy for joint and soft tissue mobilization

• Ultrasound or IFT therapy for pain and inflammation

• Personalized exercise programs to restore strength, mobility, and function

  
  

When to Consult a Physiotherapist

• Persistent shoulder pain lasting more than a week

• Difficulty lifting or rotating the arm

• Swelling, tingling, or numbness in the arm or fingers

• Pain interfering with work, sleep, or daily activities

Early physiotherapy can prevent chronic shoulder problems, improve posture, and enhance work productivity.

Why Choose Physio360 Chennai?

At Physio360, we provide:

✅ Comprehensive shoulder assessment for desk workers

✅ Personalized exercise and rehabilitation programs

✅ Postural correction and ergonomic guidance

✅ Manual therapy and pain management

✅ Strategies to prevent recurrence and improve long-term shoulder health

Conclusion

Desk work doesn’t have to mean shoulder pain. With correct ergonomics, regular movement, and physiotherapy-guided exercises, desk workers can prevent common shoulder injuries and maintain strong, pain-free shoulders.

At Physio360 Chennai, our expert physiotherapists help you strengthen, stretch, and stabilize your shoulders, ensuring comfortable workdays and long-term shoulder health.

References

1. Ludewig PM, Braman JP. Shoulder impingement and rotator cuff disease in desk workers. J Shoulder Elbow Surg. 2011;20:933–940.

2. Page P. Shoulder pain in desk workers: ergonomics and exercise interventions. Int J Sports Phys Ther. 2011;6(2):63–76.

3. American Physical Therapy Association (APTA). Preventing Shoulder Injuries in Sedentary Work. https://www.apta.org

4. Physiopedia. Desk Work and Shoulder Dysfunction. https://www.physio-pedia.com