Playing Without Pain: A Physical Therapy Guide to Preventing Shoulder Pain in Musicians

Whether you're a violinist, guitarist, drummer, or pianist, being a musician demands strength, precision, and endurance — not just in your hands, but throughout your entire body. One of the most common and often overlooked issues I see in musicians is shoulder pain.

Musicians are athletes in their own right, repeating small, detailed movements for hours on end. These repetitive motions, combined with static postures, can place a tremendous load on the shoulders. The good news? Most shoulder pain is preventable with a few smart adjustments in posture, technique, and muscle care.

🎻 Why Do Musicians Get Shoulder Pain?

Musicians frequently hold their arms in elevated, awkward positions or use one side of the body more than the other. Over time, this can lead to:

• Muscle imbalances between the front and back of the shoulder

• Overuse of the rotator cuff and deltoid muscles

• Poor posture or ergonomics during practice and performance

• Compressed nerves or irritated tendons

Common diagnoses include shoulder tendonitis, impingement syndrome, and upper trapezius strain.

🎼 6 Physical Therapy Tips to Prevent Shoulder Pain

1. Prioritize Proper Posture: Slouching forward while playing compresses the shoulder joint. Sit or stand tall with your ears aligned over your shoulders, chest open, and shoulder blades gently down and back. Good posture sets the foundation for pain-free movement.

2. Balance Practice with Movement: Even 30–60 seconds of movement every 20–30 minutes can make a big difference. Gently roll your shoulders, stretch your arms overhead, and shake out tension during long rehearsals.

3. Strengthen the Upper Back and Rotator Cuff: The shoulder relies on small stabilizing muscles to control movement. Target exercises like:

• Scapular retractions (squeeze shoulder blades together)

• Wall angels

• Resistance band external rotations

• Prone T/Y/W lifts

4. Stretch the Chest and Shoulders: Repetitive reaching and forward positions can tighten the chest and front shoulder muscles. Try:

• Doorway chest stretch

• Cross-body shoulder stretch

• Upper trapezius and neck stretches

5. Optimize Instrument Positioning: If your instrument setup is causing you to constantly reach, twist, or elevate your arm, it may be time for an ergonomic tune-up. Try adjusting the height of your chair, music stand, or strap. Small changes can prevent long-term strain.

6. Don’t Play Through Pain: If you feel soreness or discomfort in your shoulder, stop and rest. Continuing to play through pain can lead to inflammation and chronic injury. Use ice, gentle stretching, and consider seeing a physical therapist if the pain persists.

🩺 When to Seek Help

It’s time to consult a physical therapist if:

• Shoulder pain lingers longer than a few days

• Pain worsens during or after playing

• You notice weakness, stiffness, or changes in posture

• You're losing range of motion or fine motor control

A physical therapist can assess your playing posture, provide custom exercises, and teach body mechanics tailored to your instrument and style of music.

🎵 Make Music, Not Pain

You don’t have to choose between passion and physical comfort. With mindful technique, strengthening, and support, you can keep your shoulders strong and mobile — and enjoy music for decades to come.

If you’d like a musician-specific shoulder warm-up or ergonomic assessment, feel free to reach out. I’d be happy to help keep your body in harmony with your music.