Back in my twenties, I was convinced I was on the path to rock stardom. I spent my nights hauling amps, setting up mics, and trying to make it big with my Neo-Soul/R&B band back in Minneapolis. This was the land of Prince and the Minneapolis Sound. So if you’ve ever spent time chasing the dream, you know the grind. Long rehearsals, late-night gigs in the middle of the week, and hours upon hours of practice. These things aren’t just exhausting—they’re a recipe for some serious aches and pains.
Musicians are athletes in their own right. Let's take a moment and pay homage to Minneapolis' pride and joy, The Purple One. Prince was a legendary performer, but even icons aren’t immune to the wear and tear of their craft. Decades of high-energy performances, gravity-defying splits, and strutting around in platform heels took a serious toll on his body—especially his hips. By the early 2000s, rumors swirled that he was suffering from chronic hip pain, likely due to years of intense stage routines. In 2010, it was widely reported that he had undergone hip surgery, though details remained scarce, as Prince was notoriously private about his health. Some speculated he needed a full hip replacement, while others believed he opted for a less invasive procedure. Regardless, the pain didn’t seem to slow him down much—he kept performing with the same electrifying energy. However, persistent pain may have led him to rely on pain medication later in life, which tragically played a role in his untimely death. His story is a powerful reminder that even the most gifted artists aren’t invincible. Taking care of your body—whether you’re shredding a guitar, pounding a drum kit, or dancing in heels—should always be a priority. Because not everyone can pull off a split like Prince, and even he paid the price.
For the rest of us mortal music connoisseurs, the repetitive motions, awkward postures, and prolonged playing sessions can take a toll on the body, leading to chronic pain and even long-term injuries. But the good news? A few simple tweaks to your playing habits and setup can make all the difference. Let’s dive into some common mistakes musicians make and how you can keep playing pain-free for years to come.
Common Aches and Pains: What’s Holding You Back?
Before we get into solutions, let’s talk about the most common injuries musicians face. If any of these sound familiar, don’t worry—you’re not alone. These issues plague guitarists, drummers, pianists, and just about anyone who spends hours practicing their craft.
1. Wrist and Forearm Pain (Tendinitis & Carpal Tunnel Syndrome) Repetitive strumming, picking, drumming, or tickling the ivories can put excessive strain on your wrists and forearms. Overuse can lead to tendinitis (inflammation of the tendons) or carpal tunnel syndrome, where the median nerve in your wrist gets compressed, causing numbness and weakness in your hand.
2. Shoulder and Neck Stiffness (Postural Strain & Thoracic Outlet Syndrome) Hunching over your instrument, slouching while playing, or carrying heavy gear can cause chronic shoulder and neck tension. In severe cases, this can lead to thoracic outlet syndrome—a condition where nerves and blood vessels in the shoulder are compressed, leading to pain, numbness, and tingling in the arms.
3. Lower Back Pain (Poor Sitting & Standing Posture) Sitting for hours with poor posture or standing with a guitar strapped too low can wreak havoc on your lower back. If you’ve ever had a gig where you felt like your spine was folding in on itself by the end of the night, you know exactly what I mean.
4. Finger and Hand Fatigue (Overuse & Poor Technique) Your fingers and hands do the heavy lifting, whether you’re pressing piano keys, gripping drumsticks, or forming complex chords on a guitar. Without proper technique and warm-ups, your fingers can become stiff, sore, and even develop issues like trigger finger or De Quervain’s tenosynovitis.
5. Hearing Loss (Because, Let’s Be Honest, Volume Controls Are Optional) If you’ve ever walked out of a practice session with your ears ringing, you’re already on the fast track to hearing damage. Prolonged exposure to loud music can lead to tinnitus (that annoying ringing in your ears) or permanent hearing loss.
How to Play Smarter, Not Harder
Now that we’ve covered the most common injuries, let’s talk about how to prevent them. With some small adjustments, you can play longer, feel better, and avoid the kinds of injuries that sideline musicians for good.
1. Optimize Your Playing Posture
Guitarists: Keep your guitar at a comfortable height—too low, and you’ll strain your shoulder and wrist; too high, and you’ll lose mobility. Use a footrest if sitting, and avoid excessive wrist bending.
Pianists: Sit at a height where your elbows are slightly above the keys, and keep your wrists in a neutral position. Don’t let your shoulders creep up to your ears!
Drummers: Adjust your throne so your thighs are parallel to the ground. Position your snare and hi-hats within easy reach to prevent excessive reaching and shoulder strain.
2. Strengthen and Stretch
Warm up with hand and wrist stretches before playing. Think gentle wrist flexor and extensor stretches, shoulder rolls, and neck tilts.
Strengthen your forearms with wrist curls and grip exercises to prevent fatigue.
Engage in core and back exercises like planks and bridges to support good posture during long playing sessions.
And, of course, if your schedule allows: do those deadlifts! A strong posterior chain is an indestructible foundation.
3. Take Breaks and Vary Your Movements
Follow the 30-30 rule: every 30 minutes, take a 30-second break to shake out your hands, stretch your fingers, and reset your posture.
Change positions frequently—if you always play sitting, try standing sometimes and vice versa.
4. Use Ergonomic Accessories
Guitarists: Consider using a strap with good weight distribution to prevent shoulder strain.
Pianists: An adjustable bench makes a world of difference in preventing back pain.
Drummers: Gel grips on drumsticks can reduce impact and strain on your wrists.
5. Protect Your Hearing
Earplugs aren’t just for the audience—musician-grade earplugs protect your hearing while still allowing you to hear the nuances of your sound.
Take volume breaks during rehearsals, and be mindful of prolonged exposure to loud environments.
Don’t Forget About Recovery
Even with the best ergonomics, your body still needs time to recover. Consider:
Ice or heat therapy for sore muscles.
Massage or self-myofascial release (foam rolling, massage balls) to ease tension.
Seeing a specialist (like me!) if pain persists beyond a few days.
Final Thoughts: Keep the Music Going Without the Pain
Playing music should be a joy, not a source of chronic pain. Whether you’re a touring musician or a weekend jam session warrior, taking care of your body is just as important as nailing that perfect riff or mastering that gospel chop. A few smart ergonomic choices can keep you playing for years to come—without the need for ice packs and ibuprofen after every session.
If you’re dealing with aches and pains from playing, don’t just power through it—let’s find a solution that keeps you making music without the suffering. Call or text me at (206) 705-9372, or email me at ezra.sauter@ascendmobility.net. I promise I won’t make you play Wonderwall in exchange for advice. But Purple Rain? Sorry, no promises.
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