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 Innovative Physical Therapy Solutions 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:
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 Innovative Physical Therapy Solutions can help you get started. Call us to schedule your appointment today!
Quote of the Month
“To plant a garden is to believe in tomorrow.”
— Audrey Hepburn
“I have been coming here for a few weeks now and my pelvic pain has improved a lot. I no longer feel the pain I originally arrived with.”
“I was referred here for help with pelvic pain. Ashley was my physical therapist. She was amazing in pinpointing the issues and helping with the pain. I have been coming here for a few weeks now and my pelvic pain has improved a lot. I no longer feel the pain I originally arrived with. Plus everyone here is super nice. The receptionists up front are always the best at greeting you.”
— Julia R.
“The laser treatment has been great.”
“The laser treatment has been great. It has helped drastically with relieving a lot of my pain, and the payment options are very affordable. I highly recommend it.”
—Jennifer K.
“I had a great experience with the Deep Tissue Laser Therapy!
“I had a great experience with the Deep Tissue Laser Therapy! I came in with neck pain and stiffness, and after four sessions, I felt notably better with improved mobility. Working with Michael was a pleasure. He had great experience and knowledge with the equipment, and he made the whole recovery process a positive experience. I highly recommend it!”
— Jordan B.
“…everyone in the office was great in helping me to recover quickly”
“My recovery from knee surgery was great, they explained everything, gave me exercises to do at home and everyone in the office was great in helping me to recover quickly.”
—William M.
Laser therapy is a safe, effective, and non-invasive way to treat pain and aid in the recovery of many conditions. Contact Innovative Physical Therapy Solutions today! We’ll set up a free consult for you and figure out whether laser therapy could help in reducing your pain.
Innovative PT Solutions Now Provides At Home Physical Therapy with
Telehealth
Stealthy Exercises To Do At Your Work Desk
If you have an office job, it’s essential that you take breaks from sitting. Prolonged sitting strains our back and neck muscles, leading to pain and other impairments.
One way to combat this is to set a timer to go off every 30 minutes to an hour, reminding you to stop what you’re doing and take a few minutes to move: for instance, get up and walk around the office or do some simple stretches.
But sometimes, that’s just not possible. Fortunately, these stealth exercises allow you to work your core and back muscles without drawing a lot of attention to yourself.
Core Activation
Sit up tall in your chair with your pelvis tilted forward. Squeeze your core muscles tightly and hold for 15 seconds (don’t forget to breathe). Then, release and repeat. You can build the intensity by lifting one foot at a time as you engage your core.
Seated Twists
Sit up tall with your core activated. Take a deep breath in. Then, as you exhale, twist to one side. There, take five deep breaths, then return to facing the front. Repeat the process on the other side.
Chair Squats
If you don’t need to be super-stealthy, chair squats are a good way to get some movement in. Push your chair away from your desk so you can stand up without using your hands. Then move to sit back down — but stop right before you hit the chair. Repeat as many times as you need.
Don’t let long hours at your desk take a toll on your body — incorporate these simple, stealthy exercises into your workday to stay active and pain-free! Try them out today, set a reminder to move regularly, and take control of your well-being — your body will thank you!
Exercise of the Month
Scapular Retraction and Depression
Start by sitting straight up. Pull your shoulder blades together and down toward your feet. Make sure you do not shrug your shoulders at all.
Hold for 2 seconds, 3 sets, 10 reps.
Feel Better by Eating Better!
Slow Cooker White Chicken Chili
This Crockpot White Chicken Chili offers comfort and satisfaction, courtesy of its creamy texture and healthy ingredients. The slow cooker keeps it breezy and hands-free!
Place chicken in the bottom of a 6-quart or larger slow cooker. Add the chicken broth, white beans, green chiles, garlic, onion, cumin, oregano, salt, and cayenne. Stir to combine. Cover and cook on low for 4 to 6 hours or high for 2 to 4 hours, or until the chicken is cooked through. Remove the chicken breasts to a plate. Once cool enough to handle, shred and set aside.
With an immersion blender, puree a portion of the chili to thicken it, leaving some of the beans whole. (If you don’t have an immersion blender, you can instead transfer a few ladlefuls of the chili to a food processor or blender and pulse roughly, then return back into the chili.)
Stir in the shredded chicken and cilantro. Portion into bowls and top with a squeeze of fresh lime juice. Add any other desired toppings and enjoy.
Ingredients
- 1 1/4 lbs. boneless skinless chicken breasts (2-3 breasts)
- 4 cups low-sodium chicken stock
- 2 (15-oz) cans reduced-sodium white beans such as white kidney, navy, cannellini, or Great Northern beans, rinsed and drained
- 2 (4.5-ounce) cans diced green chiles
- 3 cloves garlic minced
- 1 small yellow onion (or 1/2 large) finely diced
- 2 teaspoons ground cumin
- 1 teaspoon dried oregano
- 1/2 teaspoon kosher salt
- 1/4 teaspoon cayenne pepper
- 1/4 cup chopped fresh cilantro
- Fresh lime wedges
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.
Contact us today for your free consultation, or forward this newsletter to a friend in need. They will thank you for it.
