Written on 26 February 2026 - 267 views
Shoulder pain in guitar and bass playing is often linked more to poor posture than to the weight of the instrument. By optimizing spinal alignment and the organization of the shoulder blades, it is possible to reduce tension and play longer without pain.
By Xavier Mallamaci, physiotherapist specialized in supporting musicians
Shoulder pain, trapezius pain, or pain between the shoulder blades is extremely common among guitarists and bassists. Contrary to popular belief, the problem does not come solely from the weight of the instrument or from playing for long periods, but primarily from how the body organizes itself to support it. Through his work with musicians, Xavier Mallamaci observes that these pains are very often linked to inefficient compensation strategies and a lack of understanding of the true role of posture.
It is essential to distinguish asymmetry of the upper limbs from that of the spine. Asymmetry of the arms is not problematic in itself. A guitarist or bassist necessarily works in asymmetrical positions, and the body is perfectly capable of managing them. However, the spine — both cervical and thoracic — must remain as symmetrical as possible. A well-aligned spine, without excessive or unnatural curves, forms a sufficiently solid structure to allow the arms to move freely. It is therefore not arm asymmetry that must be avoided, but spinal asymmetry, which must remain organized and stable to support upper limb activity.
When discussing posture, one immediately thinks of the shoulders, but the fundamental element remains contact with the ground. The goal of anchoring is not only to stabilize the spine, but above all to tone it. Effective anchoring triggers an automatic neurological reflex that activates a series of small deep muscles around the spine. These muscles are neither visible nor consciously controllable, yet they ensure spinal solidity. By properly using ground support, this muscle tone establishes itself without voluntary effort and makes the spine much more stable. It is this foundation that then allows better management of the instrument’s weight and arm asymmetry.
When stability is lacking, the body implements compensations. The shoulder muscles, trapezius, and interscapular region are not designed to sustain prolonged effort. These muscles can produce significant force over a short period but have limited endurance. When asked to work for long durations, they fatigue quickly. Faced with this fatigue, the body adopts positions it perceives as less painful in the moment: rounded shoulders, elevated shoulders, a stiff back. These positions may seem to provide temporary relief, but they remain mechanically unfavorable. The muscles stay under strain and pain settles in. It then becomes necessary to create a transition toward a more physiological and sustainable organization.
It is important to clarify that the goal is not to actively lower the shoulder blades. Trying to voluntarily pull them downward is tiring and not sustainable over time. The objective is simply to avoid having them high. The shoulders are left at their natural height, without shrugging. The lowering is therefore passive. However, the separation of the shoulder blades must be conscious and clear. This separation limits overuse of the muscles located between them and improves shoulder stability without creating excessive tension.
The serratus anterior plays a central role in this organization. It is one of the key muscles that allows separation of the shoulder blades without active lowering. In addition, its structure gives it better endurance and the ability to sustain activity over time. A simple exercise effectively activates it:
This is not a maximal effort, but a moderate activation. This exercise can be used before playing, when tension appears, or even in daily life.
The goal is not to maintain an ideal posture at all times. Rather, it is about defining a reference posture. This position becomes a kind of biomechanical “home”: a return point that allows the body to recover and conserve energy. It is entirely possible to temporarily move out of this organization, to round one shoulder or raise the arms, as long as it remains brief. If one regularly returns to this reference posture, the muscles can alternate their activity and prevent pain from settling in. It is not rigidity that protects, but the ability to intelligently oscillate around this stable reference.
Shoulder pain in guitarists and bassists is not inevitable. It most often results from inefficient postural organization and poor distribution of muscular effort. By working on ground anchoring, spinal stability, and shoulder blade separation through endurance-oriented muscles such as the serratus anterior, it becomes possible to play longer, with greater comfort and less pain.
See you soon, here or elsewhere !
Chrys
