Your shoulder aches after a long day at your laptop, twinges when you reach for something on a high shelf or feels stiff after carrying a heavy bag across town. It can feel surprising to have shoulder pain in your 20s, but it is more common than many people think. Understanding what is behind it can help you keep your shoulders comfortable, whatever your days look like.

Why your shoulder can ache

Your shoulder is the most mobile joint in your body. That freedom of movement depends on the muscles around it working together to keep it steady, especially the small muscles around your shoulder blade and the rotator cuff, a group of muscles that hug the joint.

Shoulder pain in your 20s often comes from one of two things. The first is staying still for long periods, like a day at a desk, an evening on a laptop or hours of gaming, which can leave your shoulders stiff and tired. The second is a sudden increase in what your shoulders are asked to do, like a weekend of moving house, a new sport or carrying a heavy bag every day.

In most cases, the shoulder is irritated rather than damaged, and it responds well to a few changes.

Looking at your desk set-up

Small changes at your desk can help your shoulders through the day:

• Keep your keyboard and mouse close, so your elbows can rest near your sides.
• Rest your forearms on the desk, rather than holding your arms up.
• Raise your laptop so you are not leaning forward to see it.
• Take short movement breaks every half hour or so.

VIDA’s Pomodoro stretches, in the top right corner, can prompt you to pause and move during focused work.

Everyday carrying and reaching

Your shoulders work hard outside your desk too. Some changes that can help:

• Use a rucksack on both shoulders, rather than a heavy bag on one side.
• Swap sides often if you carry a bag on one shoulder.
• Hold heavier things close to your body.
• Keep things you use often between waist and shoulder height.
• Hold your phone in both hands rather than with one arm held up for long spells.

Keeping your shoulders moving

Gentle movement helps stiff shoulders feel freer, especially after long days sitting. Something to try a few times a day:

• Roll your shoulders backwards five times.
• Slowly lift your arms out in front of you and up as far as is comfortable, then lower.
• Walk your fingers up a wall in front of you, then back down.
• Draw your shoulder blades gently back and down, hold for a few seconds, then relax.

If you would like a guided stretch, VIDA has short videos you can follow at your own pace.

Keeping your shoulders strong

Strengthening the muscles that steady your shoulder helps it cope with daily life, whatever that involves. You do not need a gym. Something to try two or three times a week at home:

• Shoulder squeezes. Sit or stand tall, draw your shoulder blades back and down, hold for five seconds, then relax.
• Outward turns. With your elbow tucked into your side and bent, hold a light weight, like a water bottle, and slowly turn your forearm outwards, then back.
• Wall press-ups. Lean your hands on a wall, lower your chest towards it, then push away.
• Back lifts. Lie on your front on the floor, gently lift your head and chest a little way, then lower.

If you would like to follow along, VIDA has short videos of shoulder squeezes and back lifts you can use at your own pace. Start with a few repetitions and build up gradually.

If you play sport or go to the gym

If you are active, building up gradually gives your shoulders time to adapt. Some ideas:

• Increase weight, sets or training time slowly, changing one thing at a time.
• Warm up before you start, with lighter versions of the movements you are about to do.
• If you lift weights, balance pushing exercises, like presses, with pulling exercises, like rows.
• If an exercise or movement brings on pain, you could lower the load, reduce the range or swap it for something that feels better.

Reading how your shoulder responds

A mild ache that settles by the next day is usually fine. If your shoulder is sorer the following morning, or it aches at night, ease back a little. Many people find their shoulder settles when they adjust what they are doing rather than stopping altogether.

Sleep and recovery

Late nights and poor sleep can make pain feel louder and leave your shoulders less ready for the next day. A regular sleep routine helps. If your shoulder aches at night, lying on your back with a pillow under your arm, or on your other side hugging a pillow, can help.

Your VIDA pain check-in can help you notice how your shoulder responds to changes in your routine.

What to take away

• Long spells of sitting and sudden increases in load can both make shoulders ache.
• Keep your elbows close and forearms supported at your desk.
• Carry bags on both shoulders and hold heavier things close.
• Strengthen your shoulders at home two or three times a week.
• If you are active, build up gradually and change one thing at a time.

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