For office workers, shoulder pain feels almost inevitable. Sitting in front of a computer for long hours naturally leads to muscle fatigue in the shoulders. Despite regular massages, the stiffness doesn’t seem to go away easily. In fact, the pain might become more frequent and uncomfortable. Why is that?

The problem lies in relying only on massage. While massage does help relax tense shoulder muscles and promote blood circulation, it’s not a fundamental solution. Without posture correction or stretching, massage alone can weaken the muscles’ ability to bear weight, making it easier for poor posture to develop and shoulder pain to recur. Over time, the muscles’ recovery capacity also declines. Some people even press too hard in an attempt to relieve stiffness, but this can cause the muscles to tense up even more, making the problem worse.

To alleviate shoulder pain, it’s important to combine proper massage techniques with strength training to reinforce the trapezius muscles. You don’t need heavy weights—using a simple bar can be effective. Try gripping the bar and bending your elbows to lift it from your thighs to your chin, or hold the bar with a narrower grip and lift it straight up until it is almost parallel to your shoulders. You can also use a towel or resistance band while focusing on your shoulder blade movements, repeating each exercise 30 to 50 times.

When massaging, sit up straight, relax your left arm, and use the index, middle, and ring fingers of your right hand to press the trapezius muscle where your left shoulder meets your neck. Simply applying pressure—without kneading—can help relax the muscles. Repeat the same technique on the other side. Tilting your head slightly in the opposite direction of the shoulder being massaged and then slowly returning it to the center can enhance the effect.

To prevent shoulder pain, maintaining good posture is crucial. Even with exercise and massage, poor posture can reduce their effectiveness. When looking at a computer screen or smartphone, avoid tilting your head forward or downward. Lowering your head increases the pressure on the trapezius muscles, potentially broadening the areas of tension and pain.

Source: 헬스조선 (https://health.chosun.com/)