How to Relieve Back and Shoulder Pain from Standing All Day

Estimated read time: 5 Minutes 

Standing for long periods can take a toll on your body, particularly on your back and shoulders. Professionals who spend their days on their feet, such as hairdressers, often experience back and shoulder pain as a result. While there are various methods to alleviate these pains, one effective tool that can provide relief is a percussive muscle massage gun. In this article, we will explore how percussive muscle massage guns can help in relieving back and shoulder pain caused by standing all day, with a focus on hairdressers.

How to Relieve Back and Shoulder Pain from Standing All Day

Targeted Muscle Relaxation 

Percussive muscle massage guns, like the Musclegun Carbon and Carbon Go, utilise rapid and concentrated pulses of pressure to target specific muscles. By applying the gun to the affected areas of your back and shoulders, the percussive action helps to relax and relieve muscle tension. This can alleviate pain and discomfort caused by prolonged standing.

Increased Blood Flow and Oxygenation

The pulsations delivered by the massage gun promote increased blood flow to the muscles. Improved circulation helps to deliver fresh oxygen and nutrients to the affected areas, aiding in muscle recovery and reducing inflammation. By enhancing blood flow, percussive massage guns can contribute to relieving back and shoulder pain.

Breaking Up Scar Tissue and Adhesions

Standing for long periods can lead to the development of scar tissue and adhesions in the muscles. Percussive massage guns can target these areas, helping to break up scar tissue and release adhesions. By doing so, they promote better muscle flexibility and mobility, reducing pain and stiffness in the back and shoulders.

Pain Relief and Relaxation

The deep tissue massage provided by percussive therapy stimulates the production of endorphins, which are the body's natural pain-relieving and mood-enhancing chemicals. This can result in pain relief and a sense of relaxation in the back and shoulder muscles. By incorporating a massage gun into your routine, you can help alleviate pain caused by standing all day and promote a more comfortable working experience.

Self-Care and Convenience

Percussive muscle massage guns offer the convenience of self-care. Hairdressers, who often have busy schedules, can benefit from having a massage gun readily available to address their back and shoulder pain. By incorporating regular percussive massage sessions into their daily routine, they can effectively manage their discomfort and improve their overall well-being.

Tips for Using Percussive Muscle Massage Guns

  1. Start Gradually: Begin with the lowest intensity setting on the massage gun and gradually increase as your muscles adapt to the treatment. It's important not to apply excessive pressure or spend too much time on a single area, especially if you're new to using a massage gun.
  1. Target Problem Areas: Focus on the specific muscles in your back and shoulders that are tight and painful. Spend extra time massaging these areas to help release tension and promote relaxation. Be sure to cover the entire region, including the upper and lower back, as well as the shoulders and neck.
  1. Combine with Stretching: Incorporate stretching exercises into your routine before and after using the massage gun. Stretching helps to warm up the muscles, increases flexibility, and enhances the effects of the massage. It also contributes to better posture and reduces the risk of future discomfort.
  1. Regular Use: Consistency is key when using a massage gun to relieve back and shoulder pain. Incorporate it into your daily routine, especially after a long day of standing. Regular use can help prevent the accumulation of tension and promote ongoing relief and recovery.
  1. Consult a Professional: If you experience chronic or severe back and shoulder pain, it's advisable to seek professional advice from a healthcare provider.

What else can help relieve back and shoulder pain from standing all day?

Other techniques can offer relief too, particularly if combined with the use of a muscle massage fun. These include:

Maintain Proper Posture: One of the key factors in preventing and alleviating back and shoulder pain is maintaining good posture. When standing for long hours, it's important to keep your spine aligned, shoulders relaxed, and avoid slouching or hunching forward. Imagine a straight line from your head to your heels, and make a conscious effort to maintain this alignment throughout the day.

Take Regular Breaks: It's crucial to incorporate regular breaks into your work routine. Use these breaks to stretch, walk around, and relieve the stress on your back and shoulders. A short break every hour or so can help reduce muscle fatigue and tension.

Perform Stretches: Stretching exercises are beneficial for relieving back and shoulder pain. Incorporate simple stretches into your routine to target these areas. For your back, try the standing backbend stretch by placing your hands on your lower back and gently arching backward. For your shoulders, perform shoulder rolls and arm circles to release tension and improve flexibility.

Strengthen Core Muscles: Building a strong core can provide support for your back and alleviate pain caused by standing all day. Engage in exercises that strengthen your abdominal and back muscles, such as planks, bird-dogs, and bridges. A strong core helps maintain better posture and reduces the strain on your back.

Use Ergonomic Tools: Hairdressers often face the challenge of working with their arms raised or in awkward positions. Investing in ergonomic tools, such as scissors and brushes with ergonomic handles, can help reduce strain on the shoulders and prevent the development of chronic pain.

Apply Heat or Cold Therapy: Heat and cold therapy can provide temporary relief from back and shoulder pain. Applying a heating pad or a warm compress to the affected area helps relax muscles and increase blood circulation. Alternatively, cold therapy, such as using an ice pack, can reduce inflammation and numb the area, providing relief.

Massage and Self-Care: Regular massage can help release tension in the back and shoulder muscles. Consider scheduling regular professional massages or using self-massage techniques like a muscle massage gun to target specific areas of pain and tightness.

Practice Mindful Breathing and Relaxation Techniques: Stress and tension can exacerbate back and shoulder pain. Incorporate mindfulness and relaxation techniques into your routine, such as deep breathing exercises, meditation, or yoga. These practices help reduce stress levels, relax the body, and alleviate muscle tension.

Supportive Footwear: Wearing supportive shoes with cushioning and proper arch support can make a significant difference in reducing back and shoulder pain. Look for shoes that provide good shock absorption and a comfortable fit to minimise the impact on your spine and joints.

In conclusion, standing for prolonged periods can lead to back and shoulder pain, which is a common complaint among professionals like hairdressers. By implementing these strategies, including use of a muscle massage gun, can help to relieve these conditions. 

Please note, we always recommend consulting with your doctor or physician before using a massage gun to treat any ailment or injury. 

Read next: Muscle massage gun for neck pain - how can it help?

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