Last Updated on August 11, 2026 by Don Gerig, RDCS
Many sonographers scan in pain, but too often that pain is treated as “normal.”
Early in my work with echocardiography labs, I saw this firsthand. During an annual meeting at a hospital, I asked whether anyone had needs related to ergonomics or musculoskeletal discomfort. Very little was said. A few weeks later, the technical director casually mentioned that her neck hurt so badly she had to leave early to see a chiropractor.
When I asked whether her director knew, she said no — because neck pain was “normal” for echo techs.
That moment changed how I thought about sonographer safety. The issue was not only whether labs had ergonomic policies or adjustable equipment. It was that many sonographers had come to accept pain as part of the job.
This article focuses on the sonographer pain factor: why discomfort should not be ignored, how labs can reduce work-related musculoskeletal disorder risk, and simple movements that may help reduce neck and shoulder tension.
Why Sonographer Pain Should Not Be Treated as Normal
Accreditation standards and professional organizations have long recognized the importance of sonographer safety, comfort, and prevention of work-related musculoskeletal disorders. Labs should review the current IAC Standards and current professional guidance from organizations such as AIUM and SDMS when developing or updating their ergonomic safety policies.
To help address the day-to-day discomfort many sonographers experience, we invited Mark Roozen and Doug Wuebben to share simple movements that can be done during the workday. These exercises are not a replacement for a lab-wide ergonomic safety program or medical care, but they may help reduce neck and shoulder tension caused by repetitive positioning, prolonged scanning, and poor posture.
Reach for Relief: Simple Movements That May Help Reduce Neck and Shoulder Tension
by Mark Roozen, M.Ed, CSCS, *D, NSCA-CPT, FNSCA and Doug Wuebben, BA, AS, RDCS (Pediatric and Adult)
Chronic tightness in the shoulders and neck, pain that radiates through the neck and shoulders, reduced range of motion and that stereotypical “office worker hunch” are the great plagues of modern life. The situation is made worse because of the American mentality of work, “to get ahead we need to do more”! We get caught up in the old “push me – pull me” situation and end up like the animal in the Dr. Doolittle movie, not sure if we’re coming or going!
We want to get ahead at work, so we spend more time at our desk, work to get in one more client and push to do more and more. But if we spend too much time working away in the head forward, shoulders rolled, hips tucked under position, we risk repetitive use injuries that will start taking a greater and greater toll on our bodies, our health and wellness and our performance levels — and we will end up doing less but taking more energy to do it. We work harder to become less effective and efficient!
Very few of us feel we can afford to slow down or take time off. (Interesting to look at other countries and their model of time off, recovery and ways of refreshing the body – but that’s for another blog!) Most of us don’t have massage therapists sitting behind us at work or waiting in a side office so we can slip in for a quick 10 minute massage. We don’t have a trainer or therapist waiting for us on break to do some corrective treatment throughout the day, either.
So what’s the solution?!
In most of our situations it’s taking matters into your own hands! The DO IT YOURSELF APPROACH! Ready for some good news? You can do it, and it only takes a few minutes, a few times a day to start to help reduce tension and support better movement habits during the workday.
The following are three simple exercises that can be done separately, or combined in a bundle or group. Done as a single exercise, you can do the movement in less than a minute, if you do all three you can do them in under five minutes. Another huge benefit – you can do these sitting at a desk or standing behind your chair – and you won’t break into a sweat and have to run to the restroom to prep yourself to get back to work!
Exercises
Note: These movements are general wellness suggestions and are not medical treatment. Stop if pain increases or if you experience dizziness, numbness, tingling, weakness, or radiating pain. Consult a qualified medical professional or physical therapist if symptoms persist or interfere with work.
Movement #1: Overhead Reach
Sitting at your desk, or standing behind your chair, take both arms and reach overhead as high as possible, with palms facing in and thumbs pointing behind you. (Photo #1A and #1B)
Now here is the tricky part – AS YOU EXTEND YOUR ARMS OVERHEAD, PUSH YOUR SHOULDERS BACK (think pinching a pencil between your shoulder blades) (Photo #2)
Now keep reaching as high as you can while you blow your breath out – as if you are blowing out a huge candle, actually 5 huge candles (Photo #3). Inhale through your nose and exhale out your mouth.
This should open up your chest, allowing you to breathe easier while at the same time relieving stress and strain from your neck and shoulders.
Movement #2: Thumbs Back Reach
Again, sitting at your desk, or standing behind your chair, take both arms and extend them down by your side (Photo #4)
This time, open the palms to the outside, rotating the hands so the thumb is again pointing behind you. (Photo #5).
Again, pinch the shoulders back (think of pinching that pencil between the shoulder blades!) and sit or stand as tall as possible. (Photo #6).
Now keep reaching back as far as you can while at the same time BLOWING OUT THOSE FIVE HUGE CANDLES! Inhale through your nose and exhale out your mouth.
This is another great movement to open your chest and allow you to breathe easier while at the same time relieving stress and strain from your neck and shoulders.
Movement #3: Head to Shoulder Reach
In a seated or standing position, simply make yourself as tall as possible. With this movement think that someone is taking you by the hair and pulling straight up. (Photo #7)
At the same time, push the shoulders down and back – PINCH THAT PENCIL! (Photo #8)
Slowly, tilt your head toward the top of your shoulder. Think that you are placing your ear on the top of your shoulder. (Photo #9)
Now, slowly and gently, rotate your head, working to bring your chin up, toward the ceiling, while still trying to keep your ear on your shoulder. (Photo #10)
Make sure to do both right and left side to use this movement to get great neck relief and release tension in the muscles in the upper neck/shoulder area.
You can do these movements 2-3 times a day, doing each one, two or three times at a setting (workout!) or any time you start to feel tension build up as you build up your workload throughout the day!
Neck and shoulder discomfort should not be accepted as a normal part of scanning. Simple movements may help reduce tension during the workday, but lasting prevention also requires ergonomic equipment, thoughtful scheduling, proper positioning, and early reporting when pain begins to interfere with work or daily life.
