What I learned from the physical therapist

The shoulder pain I’ve been experiencing when lifting my right arm, or moving it in certain directions, seems to be a direct consequence of my computer posture, which I’ve maintained over the past year or so: sitting before the screen (in an ergonomically sound chair), with my shoulders rolled forward—particularly the right shoulder, since that controls the mousing arm.

Eventually the muscles adjust to this position, and the top knob of the humerus moves forward a bit as the muscles shorten. Then, when I try to move the arm, the shorter (and tenser) muscles pull things together and pinch and it hurts: the little red warning light on my body dashboard.

So: what to do?

1. I got from the therapist a green marble Pro-Roller full-round: a 36″ cylinder 6″ in diameter of a very firm closed-cell foam. I lie supine on it, the cylinder under my spine, and with a folded bath towel (or two) to keep my head level (not elevated). Ten minutes lying on the Pro-Roller, then two minutes lying flat on the floor: it helps my shoulders relax and drift back to proper position.

2. When working at the computer, pause frequently and roll my shoulders back to stretch and relax the muscles, perhaps rolling my head about as well. I did a quick search and found this nice little timer: Instant Boss. The default setting is: 10 minutes work, 2 minutes break, repeated 5 times (for an hour’s work). Free, Windows only. (The Mac probably has it already built in.) You can change the work time, the break time, and the number of reps. I’ve set it to 10 minutes work, 1 minute break, 20 reps.

The therapist thinks now that I’m aware of what has caused the problem and the appropriate steps to remedy it, recovery will be relatively quick. Hope so.

Related useful info here.