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 Rebound Fitness & Rehabilitation 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!

Request Appointment

Video Tips of The Month

Chin Tuck

Repeated Spine Flexion/Extension

Thoracic CARS

Patient Success Story

“What a great experience. I found Rebound using Google Maps and after reading through a few websites. Many years ago, I used a corporate physical therapy group, and that experience gave me the false impression that PT is doing a bunch of lazy, unsupervised exercises. At Rebound, there’s a lot of focus on form and keeping exercises fresh so that the body never gets acclimated through mere routine. Rebound has helped me recover from distal clavicle osteolysis (basically, a shoulder bone spur) that made it impossible to lift my arm without pain above 90 deg. I had my doubts coming in whether PT could help or if I was delaying inevitable surgery. But PT made a huge difference and I’m pain free while back at a regular exercise routine. I’m on the path to increasing strength in my back, standing with better posture, and homing in on the exact exercises that I can continue to improve. I highly recommend Rebound Fitness to anyone experiencing chronic or acute pain.” – S.D.

Leave Us A Review

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.

Meet Our Team

Greg Cadichon
Read More

Greg Cadichon

ATC, LAT, Founder and Director, Rebound Fitness & Rehabilitation, Inc.

John Brna
Read More

John Brna

MD, Medical advisor and consultant

Christine Strong
Read More

Christine Strong

DPT

Colleen Levitz
Read More

Colleen Levitz

MS, PT

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 Rebound Fitness & Rehabilitation can help you get started. Call us to schedule your appointment today!

Request Appointment

Recipe of the Month: Roasted Carrot Salad

Ingredients:

  • 2 pounds carrots peeled and sliced diagonally
  • 1/2 cup sliced almonds
  • 2 cloves garlic minced
  • 1/4 cup extra-virgin olive oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons cider vinegar
  • 2 teaspoons honey
  • 1 package (4 ounces) Danish blue cheese, crumbled
  • 1/2 cup dried cranberries
  • 3 cups arugula

Instructions:

  1. Begin by preheating your oven to 400 degrees F. Mix together the carrots, almonds, and garlic on a baking sheet. Drizzle with olive oil and sprinkle with salt and pepper. Toss to coat and spread out in an even layer.
  2. Roast the carrots for about 30 minutes until they are soft and the edges start to turn brown. Stir them twice while roasting. Remove from the oven and cool to room temperature.
  3. Transfer the carrots to a large bowl. Drizzle with vinegar and honey. Toss to coat. Add the blue cheese, cranberries, and arugula. Mix gently to combine.

Family-Friendly Spring Activities   

Spring is on its way, and along with it comes plenty of opportunities to get outside and begin doing some of the things we love! Here are some fun, family-friendly spring activities you can start planning for. We hope these lift your spirits and get you excited for the coming warmer months! 

  1. Try a new outdoor sport: As it begins to warm up, try picking up a new outdoor sport such as biking, rollerblading, hiking, golfing, fishing, or kayaking. These are all fun things you can do to get your blood pumping and introduce more physical activity into your routine after sitting at home for so many months!
  2. Visit an outdoor farmers market: If you love fresh and locally grown fruits and vegetables, a farmers market might be right up your alley! Visiting an outdoor farmers market gives you a chance to get some fresh air and hand-select the best produce, jams, preserves, and jellies for you to take home to try.
  3. Go see a drive-in movie: The pandemic has brought drive-in movies back, something we never thought we’d see! This is a great spring activity, especially because you can roll down your windows and enjoy a nice breeze as you watch on the big screen. You could even invite people outside of your household to park their car near yours so you can watch it together.
  4. Break out the gardening tools: Do you love gardening and growing your vegetables, herbs, and flowers? If so, spring is calling your name! It’s time to roll up your sleeves and your knees dirty in the backyard. Gardening is a great spring activity that provides some physical activity, and an excuse to get fresh air. Make sure to start with great soil and research the types of flowers and foods that grow the best in your climate.
  5. Take a scenic drive: So many parts of nature come back to life in the spring, so why not take a scenic drive now and then to get out of the house? Try getting off the interstate and going the long way around to see some trees, fields, or parks – just make sure you have a GPS or know how to get home safely!
  6. Make the most of this spring: We all deserve to enjoy spring for what it is: a new beginning. Try some of these fun activities to add a bit of joy to your daily routine, and don’t forget to keep a mask handy at all times!
Sources