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 Connecticut Physical Therapy Specialists 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!
Staff Spotlight: Sandra Bostic
Sandy graduated from the University of Connecticut with a Bachelor of Science degree in Physical Therapy. She practiced as a therapist for many years in several different settings before opening CTPTS with her husband David. Her favorite role is OMA – aka grandmother – where she gets to play with her grandchildren which has been the greatest joy of her life.
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.
Conquer Your Back Pain and Enjoy a Pain-Free Spring
As the world awakens this spring, don’t let back pain keep you from enjoying the season’s beauty. At Connecticut Physical Therapy Specialists, we’ll help you find the spirit of spring by resolving your back pain once and for all!
Our expert guidance will help you:
- Alleviate your pain and prevent future discomfort.
- Regain your mobility and strength so you can enjoy the warmer weather.
- Spend time with your friends and family without back pain standing in your way!
Our treatments are tailored to your unique needs to help you enjoy spring with confidence and vitality—reach out today and let us help you bloom pain-free!
Our Patients Get Great Results
“I travel 30 mins each way to get here and it is totally worth it. The only PT group that I’ve been to that does not pass you to a PT aide. Here you get a doctor of PT who works with you the entire time, evaluating your pain and helping to make exercises doable. All the PTs are professional and friendly and make you feel safe.” – M.C.
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 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.
- 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 Are Hiring!
Are you a passionate Doctor of Physical Therapy looking to make a meaningful impact?
Join our team and become an integral part of our mission to enhance lives through rehabilitation and wellness. We’re seeking a dedicated and skilled individual to join our dynamic team, providing exceptional care and support to our valued patients. As a Doctor of Physical Therapy with us, you’ll have the opportunity to collaborate with a diverse and talented team, utilizing the latest techniques and technologies to help our patients achieve their goals. If you’re ready to take the next step in your career and make a difference in the lives of others, we want to hear from you!
Start Improving Your Posture Today!
Fixing improper posture isn’t a one-and-done affair, but a visit to Connecticut Physical Therapy Specialists can help you get started. Call us to schedule your appointment today!
Clinic News
The Practice Marketing Podcast
Tune in now to the latest episode of ‘The Practice Marketing Podcast’ CTPTS was featured on! Colin & Olivia dove deep into marketing a 3 location PT practice and shared valuable insights into the PT world. Available on Apple Podcasts & Spotify – also available on YouTube!
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.
- 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.
- 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.
