How To Fix Improper Posture for Back and Neck Pain Relief
“Stand up straight!” has been a refrain from parents throughout the ages, but is it really that important? Actually – yes, it is!
Many people assume maintaining proper posture is about appearance: looking tall and confident. In reality, improper posture can cause pain in your neck and upper back and put pressure on your spine, leading to an increased injury risk.
But what exactly is proper posture? It probably won’t surprise you to learn that it’s more complicated than merely standing up straight. Instead, it’s more about finding the right spinal alignment for your body – and that’s something the physical therapists at PhysioWorks can help you with!
If you’re struggling with persistent neck or back pain, it may be time to visit us for a postural assessment. We’ll help pinpoint any impairments or imbalances in your spine that might be causing problems and then provide strategies for maintaining your postural alignment throughout the day.
Call us to schedule an appointment for your initial consultation!
Understanding Proper Posture: Movement and Awareness is Key
Let’s get this out of the way first: There’s no universal “ideal posture” that will work for everyone. Even common advice like “stand up straight” isn’t particularly helpful: for one, no one’s spine is ever perfectly straight since it has a natural curve pattern. For another, you don’t spend your entire life standing still.
Rather than aiming for a non-existent “perfect” posture, you want to focus on two things:
- Postural Awareness: People don’t set out to have bad posture. You might start the day telling yourself you’re not going to slouch – but then, as you get busy with other tasks, posture becomes the last thing on your mind. By staying more aware of your posture, you can more easily adapt to the various positions you have to hold throughout the day.
- Avoid Prolonged Postures: Your body wants to move. Holding the same posture for extended periods (even if you’re sitting up straight and have everything in alignment) is still going to cause problems! Rather than aiming for a “perfect” posture, make sure to change your positions throughout the day. Alternate between sitting and standing. Switch positions. Get up and move around. In short – try to stay as active as possible.
The Relationship Between Posture and Pain
Neck and back pain have several potential causes and contributing factors. Improper posture is often one of them.
When you lose your postural awareness and start to slouch, it puts extra strain on the muscles that support your spine, particularly the muscles in your neck and upper back. This can lead to overuse injuries that cause pain or restricted mobility.
Remaining in prolonged postures (particularly sitting) also puts extra strain on your back muscles. When you get up and move around – even if it’s just for a few minutes – you relieve that pressure. Staying active also helps strengthen the muscles of your back and core, which helps prevent common musculoskeletal injuries that can cause pain and dysfunction.
Physical Therapy’s Role in Improving Posture
When you visit us for your appointment, here’s what we’ll do to help you improve your posture and reduce your back and neck pain:
- We start with a comprehensive postural assessment. We’ll take a look at your posture when you’re sitting, standing, and moving, looking for potential areas of dysfunction. We’ll also take a complete health history and might run some additional screens, too, testing for strength, mobility, balance, and more.
- We help with any acute pain. Manual therapy techniques and targeted mobility exercises can help relieve your pain and help you get your body’s function back.
- We help strengthen any weak muscles: Targeted strengthening exercises will help correct any muscular imbalances stemming from improper posture, providing better support and stability to your spine.
- We offer personalized postural corrections: The final piece of the puzzle helps ensure lasting relief. We’ll provide a customized postural improvement plan that speaks to your unique needs and impairments.
Start Improving
Your Posture Today!
Fixing improper posture isn’t a one-and-done affair, but a visit to PhysioWorks can help you get started. Call us to schedule your appointment today!
Healthy Recipe
Pink Sunrise Strawberry Smoothie
Bright, fruity, and refreshing, this Pink Sunrise Strawberry Smoothie is the perfect way to start your day. Packed with flavor and feel-good ingredients, it’s a sweet sip of sunshine in every glass!
Ingredients
- 1 cup frozen strawberries
- 1/4 cup frozen raspberries
- 1/4 cup blueberries
- ½ – 1 small beet frozen
- 1 ripe banana
- 1/2 cup kefir
- 1/2 cup milk – regular, nut, coconut, hemp, etc.
- 2 tbsp honey (optional)
- 1 tbsp hemp seeds
- 1/2 cup ice
Directions
Place all ingredients into a high-speed blender. Run on the smoothie setting or on high for 1-2 minutes or until completely smooth. Serve and enjoy!
Exercise of the Month
Threading The Needle
Start on hands and knees. Slide one arm under your body across the floor, allowing your shoulder and head to gently rest down. Hold the stretch to relax your upper back and shoulders.
June Word Scramble
cresunnse
teaaldcsns
miwsmngi
avoatnic
gdenidw
refiifsle
Answer Key
sunscreen
sandcastle
swimming
vacation
wedding
fireflies
1. Why did Dad bring a ladder to the barbecue?
Because he heard the steaks were high.
2. What’s Dad’s favorite type of music while fixing the sink?
Plumb and bass.
3. Why did Dad put his wallet in the freezer?
He wanted some cold, hard cash.
4. How does Dad measure his grilling success?
In flame-ingos.
5. Why did Dad wear his lawnmower to the dance?
Because he wanted to cut a rug.
6. Did you hear about the restaurant on the moon?
Great food, no atmosphere.
7. What did the ocean say to the beach?
Nothing, it just waved.
8. Why don’t skeletons fight each other?
They don’t have the guts.
9. What do you call a fish wearing a bowtie?
Sofishticated.
10. Why did the golfer bring two pairs of pants?
In case he got a hole in one.
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Staff Spotlight
Danny Beeman
CEO, MPT, CFCE, PGAP
Karl Lange
PT, CFCE, Clinic Director
Luda Moskvich
Lead PTA, COEE
Alicia Ables
PTA, CES
Iryna Hrytsyuk
COTA, Industrial Rehabilitation Supervisor, CI
Natalia Zhuk
COTA/L
Leah Salius
Administrative Supervisor
Michaela Caragiorgio
Billing Supervisor
Sherlyn Dagohoy
Patient Care Coordinator
Jeric Tumaob
Patient Care Coordinator
Michael Kovach
Doctor of Physical Therapy
Christin Hitchcock
Physical Therapist
Cara Thomas
Patient Care Coordinator