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 Harter Physical Therapy 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.
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:
1. 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.
2. 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 strengthened 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 Harter Physical Therapy can help you get started. Call us to schedule your appointment today!
Patient Success Story
“I was experiencing pain in my shoulders and neck which was making me have dizziness and headaches! I started therapy with Jana Weber and in about two sessions with her I started to have less dizziness and headaches! Today I have no headaches or dizziness! I believe that if I had not gone to Jana when I did I would have been in surgery! I absolutely recommend Harter Physical Therapy to everyone!”
— Helen W.
Cilantro Lime Chicken & Avocado Salsa
Ingredients
- 1.5 lb. boneless chicken breast
- 1/4 cup lime juice
- 2 tbsp olive oil
- 1/4 cup fresh cilantro
- 1/2 tsp ground cumin
- 1/4 tsp salt
For Avocado Salsa: - 4 avocados, diced
- 1/2 cup fresh cilantro
- 3 tbsp lime juice
- 1/2 tbsp red wine vinegar
- 1/2 tsp red pepper flakes
- 1 garlic clove, minced
Add 1/4 cup of lime juice, olive oil, 1/4 cup of fresh cilantro, ground cumin, and 1/4 tsp of salt to a small bowl. Whisk until mixed. Add chicken and marinade to a large ziplock bag. Let chicken marinate for at least 15 minutes. Preheat grill to medium-high heat (about 400°F). Place chicken on grill and grill each side for 4-6 min, until chicken is no longer pink. Remove and let sit. For avocado salsa: add avocado, 1/2 cup fresh cilantro, 3 tbsp lime juice, red wine vinegar, red pepper flakes, garlic clove, and salt to a small bowl. Gently toss to mix. Top the cilantro lime chicken with the avocado salsa and serve.
Exercise of the Month
Shoulder External Rotation Stretch (Towel)
Start by standing up straight holding one end of a towel on the side you want to stretch. Sling the towel over your shoulder so that your elbow is above your head and your upper arm is by your ear. Grab the bottom end of the towel with your other hand and gently pull down and back allowing your working shoulder to rotate back slightly. Hold for 30 seconds and repeat.
Meet Our Team
Dr. Jana Weber
PT, DPT, OCS, CMPT
Dr. Gabe Harter
PT, DPT, OCS, COMT, FAAOMPT
Dr. Lyndsey Hubbard
PT, DPT, CHT, ATC
Dr. Katie McClellan
PT, DPT, OCS, CMPT
Dr. Micah Harder
PT, DPT, CMPT
Dr. Janet Blasi
PT, DPT, CMPT
Dr. Zach Loesch
PT, DPT, CMPT, CSCS
Dr. Andrea Murillo
PT, DPT
Dr. Amanda Harter
PT, DPT, OCS, COMT, FAAOMPT
Debra Funke
Office Manager
Let’s Get You Better ASAP!
Don’t let pain dictate your life. Take the first step towards reclaiming your mobility and well-being with our expert support. Start your journey to a healthier you today.
