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A new patient for Gaetan Poirier at Physio Outaouais Sports Medicine Clinic where I go for shoulder therapy is a teenage boy who spent all day playing his new video game. A near-epidemic number of sufferers of all ages worldwide, not just elderly ones like me, are seeking help. Poirier and his colleagues recommend limiting time spent without taking a break to five minutes on an ipad, 20 minutes on an ipod and two hours on a computer. Here are 16 tips to help you prevent or cope with pain:

  • Stop doing whatever you are doing when your shoulder starts to hurt. Prepare to change your habits, even your life style.
  • Have good posture if you work at a  computer: screen at eye level, chair placed so you sit upright and elbow at a 90 degree angle as you work at the keyboard; keep your feet flat and your thighs parallel to the floor or slightly inclined forward.
  • Don’t slouch or tilt your head forward when using an ipod, ipad or playing a video game,  The weight your shoulders has to bear doubles with every inch of forward bend. It’s called text neck.
  • Find someone to help you if housework, for example, is the problem. Be creative and efficient, use alternatives and lower your standards.
  • Sleep on your back at night with a small rolled-up towel about 4x5x1″ underneath your sore shoulder. Forget about trying to roll over on your side.
  • Try ice or a heating pad to see if it helps.
  • Avoid overhead arm movements by wearing button-front  clothing and slip-on shoes. After a shower or bath, dry your back by holding a towel with both hands, one on each end, and moving it back and forth so you don’t have to stretch.
  • Rest your shoulder as much as possible by going on vacation and taking naps. If you swim, continue doing it, but do breast stroke with a dog paddle arm movement and don’t swim crawl (free-style).
  • Go to see your doctor for an examination and diagnosis. Use this opportunity to clear up any doubts you have from friends, etc., to use alternative treatments. I tried acupuncture but it didn’t help and left a purple bruise from the massage. Also, the doctor told me I didn’t need vitamin B, because I already had enough. He referred me to a physiotherapist.
  • Get an x-ray taken. In my case it’s taking six weeks to get the results and I still don’t have them.
  • Make the exercises the physiotherapist gives you a priority. If you wake up in the morning with a sore arm, wait until it loosens up and then do them.
  • Wear a sling at busy times so other people will not expect you to do things you usually do.
  • Put your hand into your side pocket while keeping your elbow bent at 90 degrees to avoid arm pain while walking. If you don’t have a pocket, hook you thumb into your belt.
  • Use your other hand when working on the computer, etc.; you could even get a one handed keyboard.
  • Keep your sore arm resting on a bed pillow  on your lap with your elbow at 90 degrees. Adjust it until comfortable. If necessary, put another cushion underneath.
  • Be surprised by discussing day-to-day problems with your physiotherapist. Even a small thing like clicking hard on a button on your ipad can cause trouble.

Margaret Kell Virany   lover of language and literature, note-taker of Northrop Frye, journalist, editor, author

Books: Kathleen’s Cariole Ride, a war bride’s answer to a call of love in the wilderness; A Book of Kells: Growing Up in an Ego Void, a 20th century Canadian confession; and Eating at Church, 175 communal recipes

www.amazon.com/author/margaretvirany   margaret@kell.ca

http://www.margaretvirany.com

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