From the Research
Yes, rounded shoulders can cause shoulder pain, as this postural issue places excessive strain on the shoulder muscles and joints, leading to muscle imbalances and potential impingement syndrome. This is supported by a recent study published in 2023, which found that physiotherapeutic interventions can improve postural alignment and reduce pain in individuals with upper cross syndrome, a condition characterized by rounded shoulders and other postural abnormalities 1. The study found that exercise therapy and manual therapy were effective in correcting postural alignment and reducing pain, with significant improvements in outcomes such as craniovertebral angle, kyphotic angle, and rounded shoulder.
Some key points to consider when addressing rounded shoulders and shoulder pain include:
- Strengthening the upper back muscles, such as the rhomboids and lower trapezius, with exercises like rows and external rotations
- Stretching tight chest muscles, such as the pectorals, with doorway or corner stretches for 30 seconds, 3-5 times daily
- Maintaining proper ergonomics at workstations and taking regular breaks from prolonged sitting
- Practicing shoulder blade retraction exercises throughout the day to help correct posture
It's also important to note that the treatment of shoulder pain should be individualized and based on the underlying cause of the pain. As noted in a study published in 2008, effective treatment depends on an accurate diagnosis of the underlying condition, and may include activity modification, analgesic medications, physical therapy, and corticosteroid injections 2. However, the most recent and highest quality study on this topic, published in 2023, suggests that physiotherapeutic interventions should be the primary treatment approach for individuals with rounded shoulders and shoulder pain 1.