The Link Between Poor Posture and Pain
And How Postural Awareness Can Help You Find Relief
Posture isn’t just about looking your best. How you hold your body when you stand, sit, and move throughout the day can play a significant role in developing–or preventing–headaches, neck pain, and back pain.
The key to avoiding posture-related pain? Postural awareness. This concept involves recognizing and maintaining proper body alignment no matter what you’re doing throughout the day. By paying attention to your posture as you sit, stand, and move through your day-to-day life, you can identify and address potential posture-related problems before they escalate.
Take a moment to notice your posture, then keep reading to see how it could be affecting your body.
Four Ways Poor Posture Can Cause Pain
Migraines and Headaches
The way you hold your neck and shoulders can contribute to tension headaches and migraines. For example, slouching at your desk strains muscles and joints in the upper back and neck region, which can refer pain to the head.
Fortunately, improving posture through postural awareness, proper ergonomics, and targeted exercises can relieve this strain and reduce the frequency and intensity of headaches.
Neck Pain
Prolonged forward head posture or hunching over computers, tablets, or phones can cause neck pain and stiffness. Identifying and maintaining your ideal posture while sitting can help alleviate neck pain by reducing muscle tension and promoting proper joint position.
Upper Back Pain
Slouching or rounded shoulders can result in upper back pain. Strengthening the upper back muscles, correcting rounded shoulder posture, and incorporating regular movement breaks can significantly reduce upper back discomfort and improve overall posture.
Lower Back Pain
Sitting with poor posture, such as slumping or excessively arching the lower back, can lead to lower back pain. Working to restore or improve mobility, strengthening the core muscles, practicing proper sitting and standing posture, and using ergonomic supports like lumbar pillows or chairs can help alleviate lower back pain by providing support and reducing strain on the spine.
Improving Your Posture with Physical Therapy
Sitting with poor posture, such as slumping or excessively arching the lower back, can lead to lower back pain. Working to restore or improve mobility, strengthening the core muscles, practicing proper sitting and standing posture, and using ergonomic supports like lumbar pillows or chairs can help alleviate lower back pain by providing support and reducing strain on the spine.
The good news? You don’t have to correct your posture on your own. The team at Prevail Physical Therapy has the training and experience to help reduce pain and mobility restrictions, build strength in your back and neck, and help you enhance your overall posture. Here’s what you can expect:
Postural Assessment
We’ll conduct a comprehensive postural assessment by evaluating your standing, sitting, and walking posture to identify any misalignments, limitations in motion, or areas of tension. By understanding your unique postural patterns, we can tailor a treatment plan to address specific areas of concern.
Manual Therapy
We often use hands-on techniques such as soft tissue manipulation, joint mobilization, or myofascial release to address areas of muscle tightness or joint stiffness. These techniques can help improve range of motion, reduce pain, and enhance overall postural alignment.
Muscle Strengthening
This involves targeted exercises to strengthen muscles that support good posture, such as the neck, upper back, and core muscles. Building these muscle groups helps stabilize the spine and shoulders, reducing neck strain and alleviating pain.
Education and Awareness
Perhaps most importantly, our physical therapists will help you understand the connection between your posture and your pain. You’ll learn ergonomic principles for sitting and standing, techniques to maintain a neutral spine, and strategies to avoid common postural pitfalls.
Start Working on Your Posture Today!
Unfortunately, the demands of daily life can dramatically impact your back and neck. However, you can work to avoid many of these concerns by cultivating postural awareness, correcting posture problems with our physical therapists, and adopting healthy habits.
Our team will work to equip you with the knowledge and skills you need to maintain proper posture long-term, alleviate and prevent pain, and promote overall spinal health. Don’t let discomfort slow you down. Come visit our clinic today!
Ski & Snowboard Strength & Conditioning
Prevail Physical Therapy will be hosting a preseason ski & snowboarding strength & conditioning class series this Fall! Designed to help you build strength, endurance, and confidence for mountain adventures, this program is perfect for anyone preparing to hit the trails, slopes, or peaks.
Stay tuned—more details are on the way soon!
Our Patients Get Great Results
Dr. Kreider is extremely knowledgeable and was very helpful in explaining why my body was doing what it was doing (neck & back pain). We figured out a new workspace for me as well as strengthening exercises, so I could get back to work. I would highly recommend Prevail Physical Therapy to anyone!”
– Laura K.
Kids Heading Back to School? Here’s How to Help Them Avoid Back Pain
Between laptops, tablets, and old-fashioned textbooks, heavy backpacks are a reality for anyone starting school this fall (including the teachers!). Improper backpack usage can contribute to back pain, particularly in the upper back–but a few simple tips will help keep your kids pain-free this school year.
- Find a backpack that fits. Most kids choose backpacks for their coolness factor, not their size, but it’s important your child’s backpack is the right fit for them. A properly fitting (and properly filled) backpack should rest on the hips, not the shoulders.
- Don’t go too heavy. A backpack shouldn’t exceed 10% of your child’s body weight. Bust out the bathroom scale to ensure your child isn’t overloading their pack!
- Encourage good posture. Help your child find their ideal posture by asking them to lift their chest/sternum up toward the sky, which helps their spine settle into proper alignment.
Want more back-to-school backpack tips? Call Prevail Physical Therapy Services to schedule a personalized assessment to help identify any areas of weakness or impairment that might be contributing to backpack-related discomfort–and strategies for resolving them!
September Word Scramble
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plaep
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ratesvh
caron
Answer Key
autumn
apple
equinox
football
harvest
acorn
Exercise of the Month
DEAD BUG
Lie down on your back with your arms by your sides, your knees bent to 90-degrees, and your feet on the floor. Raise one arm up straight and one knee up towards the ceiling at the same time. Your arm should stay straight and be pointing straight up at the top and your knee should be at 90-degrees and be pointing straight up at the top.
3 Sets, 10 Reps.
Come Back to Physical Therapy at Prevail!
Feeling pain or slowed down? Come back to Prevail Physical Therapy for a personalized plan to get you strong, pain-free, and moving again!
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Had a great experience at Prevail Physical Therapy? We’d love to hear from you! Share your review and help others discover the care and support we offer.
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Quick & Easy Healthy Recipe
Bananas Foster Parfaits
Indulge in layers of creamy sweetness with these Bananas Foster Parfaits, featuring caramelized bananas and a hint of warm spice. This elegant yet easy dessert is sure to impress at any gathering.
Ingredients:
- 2 large ripe bananas
- 6 Tbsp dark brown sugar
- 2 Tbsp unsweetened apple juice
- 1 Tbsp unsalted butter
- 1/4 tsp salt
- 2 cups plain 2% reduced-fat Greek yogurt
- 1/4 cup chopped pecans, toasted
Directions:
Peel bananas and cut each in half lengthwise. Cut each half into 3 pieces. Combine sugar, apple juice, and butter in a nonstick skillet. Cook over medium-low heat for 3 minutes or until mixture begins to bubble. Add bananas to pan; cook for 2 minutes or until bananas begin to soften. Spoon 1/2 cup yogurt into the bottom of each of 4 parfait glasses. Divide banana mixture evenly among glasses. Top each serving with 1 tablespoon chopped and toasted pecans.
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Our purpose at Prevail Physical Therapy is to leave a greater impact on the community around us. In order to achieve our goal we want to change as many lives as possible as we become a beacon of positivity in our community.
Meet Our Team
Bruk Ballenger
PT, DPT
Sam Kidder
PT, DPT
Rachel Krieder
PT, DPT
Keagan Tice
PT, DPT
Adam Waggoner
PT, DPT
Stephanie Dunagan
Office Manager
Vanessa N.
Client Services Coordinator
