How To Fix Improper Posture for Back and Neck Pain Relief

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 ProTailored 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.

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 ProTailored Physical Therapy can help you get started. Call us to schedule your appointment today!

Little Changes, Lasting Relief!

Ready to feel your best again? Come back to ProTailored Physical Therapy and let us help you achieve your wellness goals — book your appointment today!

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Therapist Spotlight:

Dr. Amanda Robinett PT

Favorite way to spend a day off?

Coffee in the morning, going for a hike, bike ride, or kayaking, and doing some sort of self care!

If you had a theme song, what would it be?

“Shake It Off” – Taylor Swift

Favorite local spots?

Mercado, Spoke & Ivy, and Marquee

If you came with a warning label, what would it say?

WARNING- NEEDS FRESH AIR AND ADVENTURE TO FUNCTION PROPERLY!

Savor the fresh, smoky flavor of perfectly grilled salmon paired with tender, colorful vegetables. This simple, wholesome recipe makes healthy eating both effortless and delicious.

Enjoy This Seasonal Healthy Recipe!

Simple Grilled Salmon & Vegetables

1 medium zucchini, halved lengthwise
2 red, orange and/or yellow bell peppers, trimmed, halved and seeded
1 medium red onion, cut into 1-inch wedges
1 tbsp extra-virgin olive oil
½ tsp salt, divided
½ tsp ground pepper
1¼ pounds salmon fillet, cut into 4 portions
¼ cup thinly sliced fresh basil
1 lemon, cut into 4 wedges

Preheat grill to medium-high. Brush zucchini, peppers and onion with oil and sprinkle with ¼ teaspoon salt. Sprinkle salmon with pepper and the remaining ¼ teaspoon salt. Place the vegetables and the salmon pieces, skin-side down, on the grill. Cook the vegetables, turning once or twice, until just tender and grill marks appear, 4 to 6 minutes per side. Cook the salmon, without turning, until it flakes when tested with a fork, 8 to 10 minutes. When cool enough to handle, roughly chop the vegetables and toss together in a large bowl. Remove the skin from the salmon fillets (if desired) and serve alongside the vegetables. Garnish each serving with 1 tablespoon basil and serve with a lemon wedge.

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Exercise of the Month

NECK GLIDE

Stand tall with your shoulders relaxed and your head in a neutral position. Gently draw your head straight backward, keeping your chin level—like you’re trying to make a double chin. Avoid tilting your head up or down. Hold briefly, then return to the starting position.
3 Sets, 10 Reps.

Savor a Pain-Free Football Season

As Friday night lights illuminate the field and the spirit of football echoes throughout the community, ensure that back pain doesn’t get in the way while rooting for your team in the stands. Experience the thrill of the season without the discomfort of back pain. Our treatments are designed for your unique needs, ensuring you’re game-day-ready every time.

Your game plan to tackle back pain involves the following:

Effective treatments to alleviate pain and guard against future flare-ups.
Customized strategies to boost your mobility and strength so you can cheer on your favorite teams without hesitation.
Tips to enjoy those tailgate barbecues and halftime huddles without a second thought to your back.

Get ready to chant, cheer, and celebrate without restraint.

Connect with ProTailored Physical Therapy today, and let’s ensure you’re in prime shape for every touchdown this season!

Our Patients Get Great Results

“I’ve been coming to the Tonkel Rd. location for rotator cuff rehab and have had an excellent experience thus far! Dr. Jarred, my PT is fantastic—he not only demonstrates each strengthening and stretching exercise, but also clearly explains the anatomy of the cuff and why each exercise and modality can aid in my recovery. His manual therapy has been very effective, and the “dad jokes” on his whiteboard make every visit with Dr. J super fun! From the friendly greeters at the check-in kiosk to the private treatment rooms and well-equipped gym, I always feel at ease, well cared for, and confident that all my questions will be answered and concerns about my treatment plan are addressed. I leave each appointment all the more motivated to adhere to my home program and trust the process. I’m still healing and truly believe God directed me to ProTailored PT. It feels good to be in good hands here. Thank you, Dr. Jarred K! “

– Shari B.

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