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 PTI 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.
Our Patients Get Great Results
“My family and I have been patients of PTI since PTI first opened in Washington PA. Every one of my family members has been very satisfied with the care. My most recent visit was with Scott Wilson and I has to say he is a superior physical therapist. I would highly recommend him for any of your PT needs!!!”
-L.T.
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 The Physical Therapy Insitute can help you get started. Call us to schedule your appointment today!
New England Clam Chowder
Ingredients:
- 19.5 oz chopped clams in clam juice 3 x 6.5oz cans
- 8 ounces clam juice
- 6 slices thick cut bacon chopped
- 1 tablespoon butter
- 2 ribs celery finely chopped
- 1 large onion chopped
- 1 ¼ pounds russet potatoes peeled and diced into ½-inch cubes, approx. 3 ½ cups
- 4 cloves garlic minced
- ⅓ cup all-purpose flour
- 2 cups reduced sodium chicken broth
- 2 teaspoons chicken bouillon
- 2 bay leaves
- ½ teaspoon dried parsley
- ½ teaspoon dried oregano
- ½ teaspoon salt
- ¼ teaspoon dried thyme leaves
- 1 cup heavy whipping cream
- ¼ teaspoon black pepper
- Oyster crackers
- chopped fresh parsley
Directions:
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Drain clam juice from cans into a measuring cup. Add enough bottled clam juice to equal 2 ½ cups. Set aside.
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In a Dutch oven, cook bacon over medium heat until fat is rendered and slightly brown. Remove half of the bacon with a slotted spoon to a paper towel lined plate. To the remaining bacon and drippings, melt in 1 tablespoon butter over medium heat.
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Increase heat to medium high and add celery and onion. Saute for 5-7 minutes or until onions are soft. Add potatoes, garlic, red pepper flakes (if using) and sauté 30 seconds. Sprinkle in flour and cook an additional 1 minute. Stir in chicken broth, reserved 2 ½ cups clam juice, chicken bouillon, bay leaves and all seasonings. Bring to a boil then reduce to a simmer. Simmer, uncovered, for 15-20 minutes or until potatoes are very tender.
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Stir in heavy cream and bring to a simmer to heat through. Discard bay leaves. Remove from heat and stir in clams. Taste and add salt/pepper to taste. (You may or may not need additional salt depending on how salty your clams and bacon are.) For a thinner or less chunky soup stir in additional heavy cream/milk or chicken broth.
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Top individual servings with reserved bacon and oyster crackers and fresh parsley if desired.
Kendra Pilarski, PTA, Center Manager
Staff Spotlight: Kendra Pilarski
Kendra graduated from Allegheny College in 2014 with a Bachelor of Science in Psychology. After working with children in the mental health field, Kendra decided to return to school at Butler County Community College to become a Physical Therapist Assistant. After graduating in 2018, she started working for the Physical Therapy Institute at numerous locations.
In 2021, she became our first PTA Clinic Manager of Burgettstown Physical Therapy. After playing basketball in college and suffering many injuries, she enjoys helping patients get back to their desired activities and hobbies.
In Kendra’s spare time, she enjoys playing and watching sports and being with her friends and family.
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.