The Link Between Poor
Posture and Pain
And How Postural Awareness Can Help You Find Relief
September Newsletter
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
The good news? You don’t have to correct your posture on your own. The team at Iberia Sports & Rehab 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!
Patient Success Spotlight
“I was barely walking and in a lot pain the day I walked into Iberia Sports & Rehabilitation. I had a medial meniscus tear not complete and lots of arthritis. Today I am walking well and almost completely pain free! They did a great job! I will be forever grateful!”
—Greg S.
At Iberia Sports & Rehab, we want to help everyone get active in the ways that work for them. Call us today for personalized guidance on what will work best for you!
Exercise of the Month
Hamstring Stretch
(Hamstrings, Low Back)
Sit on the floor with legs extended straight in front of you. Loop an exercise band around the ball of your foot and gently pull back on the band while keeping your back straight. You should feel a stretch in the back of your thigh. Hold, then switch sides. 3 Sets, 30-Second Hold (each leg). (Materials needed: exercise band, floor mat)
Feel Better by Eating Better!
Healthy Chicken Quesadillas
- 2 tbsp low sodium chicken broth
- 1⁄4 cup onion, chopped
- 1 small garlic clove, minced
- 1⁄4 cup bell pepper, chopped
- 2 chili peppers, minced (to taste)
- 3 plum tomatoes, chopped
- 8 flour tortillas
- 1 cup low-fat cheddar cheese, shredded
- 1 1⁄2 cups cooked chicken, shredded
- scallion, cut on the bias (garnish)
- salsa (garnish)
- nonfat sour cream (garnish)
In a medium-heavy skillet, saute the onions, garlic and peppers until soft in the 2 tablespoons chicken broth. Add the chili peppers and tomatoes and simmer for a few minutes more until the liquid has evaporated. Add the chicken and stir well to combine. Spray a cold skillet with the nonstick spray and heat over medium heat. Place a tortilla in the pan and sprinkle with 1/8 cup cheese. Add about a quarter of the chicken mixture and top with another 1/8 cup cheese. Cover with another tortilla and cook for two to three minutes or until golden brown. Flip the quesadilla over and cook for an additional two minutes. Remove from the heat and cut into wedges. Keep warm while frying the remaining quesadillas. Serve with salsa, scallions, and fat-free sour cream.
Meet Our Team
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.