How to Avoid Bad Posture That ‘Sneaks Up’ as Shoulder Pain with Age

Shoulder pain in older adults often appears suddenly, as if caused by a sudden trauma or injury.

But for many people, shoulder injuries are often the result of musculoskeletal conditions directly associated with aging and, more specifically, poor or weakening posture, according to Kitsap County physical therapist Thayne Bosh.

“Some people may think, ‘I slept on it wrong’ or, ‘I pulled something in my shoulder,’ but the truth might be something more long-term,” said Bosh, doctor of physical therapy at Kitsap Physical Therapy and Sports Clinics. “The pain might be something that’s been developing over time, perhaps due to taking on a tighter, less upright posture as you age.”

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

Shoulder impingement, says Bosh, is the result of 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.

The condition can be caused by repetitive overhead movements such as those performed by golfers, swimmers and racquet sport athletes.

However, Bosh points out that changes in posture related to aging — tightness in the back and neck coupled with the arching of the spine — can create conditions ideal for the development of shoulder impingement.

“Over time, impingement can cause the rotator cuff to start to fray and tear,” Bosh said. “This can lead to tendinitis and more tearing in the rotator cuff.”

The key to preventing shoulder impingement as you age, Bosh says, is regular mobility — moving and stretching your shoulders daily to stay loose and counteract the effects of declining posture.

To do so, he suggests you include the following daily exercises in your regular regimen as you age:

Back extension and 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, lifting as high as you can. Keeping 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 a healthy shoulder and preventing the onset of shoulder impingement translates into staying active, lifting the grandkids, comfortably reaching that top shelf in your cupboard, and even sleeping more comfortably,” Bosh said. “A physical therapist can help you get there — or stay there — by thoroughly evaluating your condition and setting you on a personalized path toward pain-free motion.”