How Posture Affects Neck and Back Pain
Have you noticed your back and neck seem more sore and stiff at the end of a long day? Poor posture is likely the source of that soreness.
The worse your posture is, the more intense your back and neck pain can become. Unfortunately, once your body gets used to poor posture, it becomes more challenging than simply squaring your shoulders or pinching your shoulder blades together.
The good news is that with guidance from Peak Orthopedic physical therapists, you can train the muscles in your back and neck to correct your posture and bring relief to your neck and back pain. Call today to make an appointment!
Patient Success
“I came to PT after a skiing accident during my bachelorette trip – just months before my wedding. I had a sprained MCL and even walking or putting pressure on my leg was painful. From the start, both Kyle and Red understood my biggest goal: dancing at my wedding. I’m so happy that I will be able to do just that! Kyle and Red were not only knowledgeable but also incredibly kind and supportive throughout the entire, often humbling, recovery process. I also want to give a big thank you to Maddie and the other assistants who helped guide me through my exercises and to everyone in the office for their warmth and encouragement. A special thank you to Christine, the queen, who helped coordinate my appointments and worked with my insurance. Your help made a huge difference. I’m forever grateful to the entire Peak team. I can’t recommend them enough!” – Caitlin P.
What is Good Posture?
Posture refers to the position(s) of a person’s body in space. Through the alignment of spine joints in relation to one another, we can move more freely and perform daily activities comfortably.
The awareness of the positions we hold our body in is based on our nervous system’s feedback and depends on the activities we do. This feedback helps us find and keep the alignment of the spinal joints over one another. Postural control refers to building up posture against gravity and ensuring that balance is maintained.
There are specific ways that you can tell if neck or back pain may be a result of poor posture, including:
- The pain in your back is worsened at the end of a shift or the end of a workday.
- The pain frequently starts in your neck and moves into your upper and lower back.
- The pain will subside after switching positions, such as switching from sitting to standing or vice versa.
- Back or neck pain develops soon after a change in circumstances, such as starting a new job with a new desk chair or getting a new car.
After years of practicing poor postural habits, your back, shoulder, and neck muscles will likely find standing or sitting with a straight posture to be challenging. This struggle is because your muscles and nervous system have grown accustomed to the slouching postures.
Working with a physical therapist to improve your posture with exercises is an effective way to overcome chronic neck and back pain.
How Physical Therapy Can Help Your Posture
Our spine is designed to move, which means our posture should also move. The spine does not like to remain in any one position for extended times. At Peak Orthopedic, your physical therapist will guide you through a series of stretches and strength-building exercises that can help you begin training your body to practice better posture, thereby reducing your back and neck pain. Other ways your physical therapist can help are:
- Education: Understanding your ideal posture and how to manage it throughout your day can help you be proactive and find a solution for your sore back and neck. Understanding what is going on, and more importantly, what you can do about it, is one of the most effective solutions. It seems small, but consistently it has been shown to help!
- Advice to stay active: We know that prolonged postures often lead to pain. Your physical therapist can help you identify modifications to your posture to ensure you are changing your position frequently.
- Exercise therapy: A physical therapist will tailor your exercises, monitor you, and progress you based on your individual needs. Supervised exercise therapy includes spine mobility exercises, “proper” postural exercises, or strength exercises.
The McKenzie Method is an effective technique in identifying movements and positions to provide you with relief and is often used for home exercises. One of the most effective tools in the McKenzie method is lumbar rolls to ensure proper sitting posture.
What to Expect at Physical Therapy
Your physical therapist will perform a thorough physical examination and provide you with solutions that work based on the findings. According to research on back and neck pain, physical therapy treatments effectively improve your posture and improve your pain levels.
Your therapist will teach you strategies like:
- Stand tall whenever you are standing or walking.
- Use support when you sit to keep your posture correct.
- Maintain a straight spine when you lift heavy objects.
Physical therapy is the ideal tool for providing you with an opportunity to understand what may be causing your pain and help you mobilize your spine and strengthen the surrounding muscles to alleviate the pain associated with your poor postural habits.
Speed Up Your Recovery With Our Additional Services
- Peak Fitness (gym membership that includes fitness assessment, custom workout program and supervision)
- Medical Massage (massage with special attention to medical conditions or injuries)
- Deep Tissue Laser Therapy (Lightforce Class IV Laser for reducing pain and speeding up healing)
- Pain Management and Home Exercise Products
Contact Our Clinic Today
Addressing your posture early on is the best way to prevent an issue from becoming more debilitating. Contact Peak Orthopedic today to learn more about how you can take steps to start improving your posture today.
Shout-Out to Our Incredible Therapy Team!
At Peak Orthopedic Physical Therapy, we’re honored to have an outstanding team of talented, compassionate, and hardworking therapists serving our Rancho Palos Verdes, Redondo Beach, and Torrance clinics. Their dedication and clinical expertise are the foundation of everything we do. Each day, they bring positive energy and exceptional care to help our patients move better, heal fully, and return to the activities they love. We’re deeply grateful for the heart and skill they bring to our community—thank you, team, for making us proud!
Join Peak Fitness
Begin your transformative journey towards optimal wellness with Peak Health and Fitness, our personalized exercise program designed to meet your specific goals. Whether it’s weight loss, strength-building, balance or improved cardiovascular health, our team is here for you every step of the way with a program that gets the results you are looking for!
Call our office or ask your physical therapist for more information. Memberships available in our Torrance and Rancho Palos Verdes locations.
Recipe of the Month: Zucchini Pasta with Lemon Garlic Shrimp
Ingredients:
- 4 medium zucchini
- 1.5 lb approx 30 raw shrimp, peeled and deveined
- 2 tbsp olive oil
- 4 garlic cloves, finely chopped
- 2 tbsp butter or ghee
- 1 lemon, juice and zest
- 1/4 cup white wine, or chicken broth
- 1/4 cup chopped parsley
- pinch of red pepper flakes
- salt and pepper, to taste
Directions:
- Wash and cut the ends of the zucchini. Using a spiralizer, make the zucchini pasta. Then, set aside.
- Heat the oil in a large pan over medium-high heat. Add the shrimp in one flat layer and sprinkle with salt and pepper. Cook for one minute without stirring, so the bottom side gets a little crispy.
- Add the chopped garlic, then stir the shrimp for another minute or two to cook the other side. Use a large spoon or tongs to remove the shrimp to a plate.
- Add the butter, lemon juice and zest, red pepper flakes and white wine to the pan. Bring to a simmer for 2-3 minutes while stirring.
- Stir in the parsley, then add the zucchini pasta and toss for 30 seconds to warm it up. Add the shrimp back to the pan and stir for another minute. Serve immediately.
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