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The Impact of Poor Posture On Pain Levels

Poor posture is a common issue in today’s society and is often the culprit behind the onset of various body pains. 


So many people these days sit hunched over their computers, smartphones at work and have forward facing jobs with long hours which can make this issue worse. 


Deep tissue massage is a great way to avoid pain and discomfort, but you can also fix this issue with better body awareness, stretching, exercises, mindfulness and more. In this article, we will explore the many ways you can effectively treatment this from the comfort of your own home and live life as the best version of yourself.



The Relationship Between Poor Posture and Pain Levels

poor posture desk pain

The Importance of Maintaining Good Posture


Good posture is essential for optimal physical functioning, and it can have a significant impact on one’s mental and emotional health as well.


In addition to the physical benefits of maintaining good posture, it can also lead to better mental and emotional health as well. Research has shown that poor posture can cause anxiety, stress, and depression, wow! When we sit or stand with a slouched posture, it can create a sense of closed-off body language that can affect our mood and confidence levels. 


There are several great ways to maintain good posture throughout the day which can be helpful for your long term health and wellness. For example, if you’re standing, try keep the feet shoulder-width apart and make sure that there is equal weight in both feet. Additionally, when shoulders are back and down, and the chest can lift freely, making it so the back is supported. The abdominal muscles are also extremely important for the support of the lower back. If you can keep your chin level with the floor, your head over your heart, and your heart over hips, gravity is less likely to wreak havoc on your body.


When sitting, try to also sit the hips all the way back in your chair and so that your knees level to the ground, not bent up above hip level which can aggravate your lower spine. While you’re sitting, also try to keep the feet flat on the floor to ensure that you remain grounded while sitting. Your back should be straight, and the shoulders should be relaxed onto the middle of your back. Taking breaks from sitting, generally every 20 minutes or so to stretch your muscles and spine and move around a bit can help rewire your nervous system to not totally be stuck in the same place for too long. Prolonged sitting after all, can lead to a lazy poor posture that can cause you health problems down the line.


Regularly exercising and stretching can be extremely helpful in maintaining healthy posture. If you start to strengthen the core, it can help support the whole of your spine by supporting the spine. Stretching also keeps you limber, allowing the body to move more freely into healthy posture.


If you’re an office worker, or you have a laborous job, making sure to stretch can be immperative for maintaining healthy posture. 


Overall, maintaining good posture is crucial for optimal physical, mental, and emotional health. By making a conscious effort to improve posture throughout the day, individuals can reduce their risk of developing chronic pain and other health problems, while also improving their mood and overall quality of life.



Techniques For Improving Posture To Alleviate Pain



Most people know that posture is important to preventing pain but most people don’t know how to stop. For this reason, most people live with some level of joint misalignment that


Improving posture has to do with being aware of it throughout your day. This can be a practice that takes a lot of effort over time, but the rewards are so worth it. Many people move through their day without thinking about how they hold themselves, but being mindful at different points throughout your day can make a huge difference in the long run. Check yourself before you wreck yourself. Are your shoulders rounded forward? Is your head tilted forward? Are your hips tilted forward or backward? Identifying areas where you need to improve can help you focus your efforts.


Another technique for improving posture is to strengthen the muscles that support good posture. Exercises like planks, bridges, and bird dogs can help strengthen these muscles and improve posture.


Stretching is also important for improving posture. Tight muscles can pull the body out of alignment, so stretching can help release tension and bring the body back into balance. Stretching out your chest, shoulders, and hips can be especially helpful for improving your posture, and the difference between doing this daily might make or break your day if you have pain associated with these areas.


Using ergonomic equipment can also help improve posture. If you use a chair that supports your lower back that prevents you from slouching or use a standing desk, that can help prevent sitting for long periods of time can be very helpful to have in the office.


Massage therapy can also improve your posture and reduce pain you experience from not holding your body up properly. Massage therapists at IMMERSE Modern Massage work to find tension and imbalances in your body and use techniques like myofascial release and trigger point therapy to release tension from your body and bring it back into balance. Massage has been show to increase circulation to stagnant areas of the body that suffer from poor posture, and work to improve overall flexibility of the muscle tissue to improve posture.


To reiterate, it’s especially important to maintain good posture by checking yourself throughout the day and not just during specific exercises or stretches. This means being mindful of posture when sitting, standing, and walking. 


Being aware of your posture can greatly help to improve your general sense of how you’re holding your body and improve your posture and alleviate body pain. By stretching and exercising and using ergonomic equipment, while receiving massage therapy regularly can also help maintain good posture throughout your day so that you can be the best version of yourself, body and mind! 


Recommended Exercises to Strengthen Muscles and Improve Posture


Maintaining good posture is crucial for preventing pain and maintaining good health. Good posture not only keeps your spine healthy but also keeps the joints, ligaments and pains of your body at bay. Many people lead modern sedentary lifestyles, and for our modern world, it’s even more imperative that we hold ourselves well in our bodies. Fortunately, there are lots of great exercises that can help you have good posture that will help you maintain great posture throughout your day, so let’s dive in!


Wall Angels: Stand with your back against a wall with your feet about six inches away from the wall. Keep your shoulders, head, and butt touching the wall. Slowly raise your arms up and down, mimicking a snow angel motion, while keeping your elbows and wrists touching the wall at all times. Repeat this movement for 10 repetitions.


Planks: Start on your hands and knees and then press yourself into a push push-up position with your forearms on the ground and your feet extended at about shoulder width. Tuck your belly button in towards your spine to engage the core and  keep your body in a straight line  for about 30 seconds to about a minute. This exercise helps strengthen your core and back muscles, which are essential for good posture.


Scapular Retraction: This exercise strengthens the back to make sure your upper spine stays straight throughout the day. Let your arms rest by your side and draw your shoulder blades together in the back. Hold that position for 10 seconds and repeat this exercise 10 times. 


Pelvic Tilt: Lie on your back with your back flat on the floor, and feet planted just within hands reach about shoulder width apart. Tighten your core and press your lower back into the ground. Hold for 5 seconds and release, and repeat 10 times. This can help strengthen your core to make sure your hips are in good alignment to maintain great posture.

Bridge: Start by lying on your back with your knees bent and feet flat on the ground, then lift your hips up towards the ceiling while squeezing your glutes and thighs. Hold for 5 seconds and release. Repeat for 10 repetitions. This exercise helps strengthen your glutes and low back muscle so that you don’t have pesky recurring low back pains crop up over time!

Cat-Cow Stretch: Start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your head and tailbone towards the ceiling. Exhale and round your spine, tucking your chin to your chest and bringing your tailbone towards your knees. Repeat for 10 repetitions. This exercise helps improve spinal mobility and flexibility, which can contribute to better posture.

These exercises can help improve posture and alleviate pain caused by poor posture. As with any exercise, is important to check in with a physician or healthcare provider before you start any new exercise program to make sure that these exercises don’t cause you any aggravating symptoms. If you are able to incorporating these exercises into your daily routine, poor posture will be a thing of the past and you will be able to live life pain free and be the best version of yourself, body and mind.

Tips For Maintaining Good Posture Throughout The Day

Maintaining good posture throughout the day is essential for preventing pain and discomfort in the body. Poor posture can cause strain on the muscles and joints, leading to tension headaches, back pain, and even digestive issues. Here are some tips for maintaining good posture throughout the day.

  1. Sit with your back straight

When sitting at a desk or on a chair, it is important to sit with your back straight. Keep your shoulders relaxed and avoid slouching forward. Use a chair with good back support to maintain proper posture. Avoid crossing your legs or ankles, as this can cause strain on your hips and lower back.

  1. Adjust the height of your computer screen

If you work on a computer, make sure the screen is at the right height. The top of the screen should be at or slightly below eye level. This will help prevent you from hunching over or tilting your head back to see the screen.

  1. Take breaks and stretch

Sitting for long periods can cause tension and stiffness in the muscles. Take frequent breaks to stretch and move around. Stand up and stretch your arms, legs, and back. This will help increase circulation and prevent stiffness.

  1. Use proper posture when lifting

When lifting heavy objects, use your legs instead of your back. Keep your back straight and bend your knees to lift the object. Avoid twisting your back when carrying the object, and hold it close to your body.

  1. Practice yoga or Pilates

Yoga and Pilates are great exercises for improving posture. They help strengthen the core muscles, which are important for maintaining good posture. These exercises also help improve flexibility and reduce tension in the muscles.

  1. Wear comfortable shoes

Wearing uncomfortable shoes can cause strain on your feet, legs, and back. Make sure your shoes have good arch support and cushioning. Avoid high heels, as they can cause your back to tilt forward and put pressure on your lower back.

  1. Use a posture brace

If you are having trouble maintaining good posture, consider using a posture brace. These braces can help align your spine and improve your posture over time. They can be worn under your clothing and are available in different sizes and styles.

In conclusion, maintaining good posture throughout the day is essential for preventing pain and discomfort in the body. By following these tips, you can improve your posture and reduce the risk of developing chronic pain. Remember to sit up straight, take breaks and stretch, use proper posture when lifting, practice yoga or Pilates, wear comfortable shoes, and consider using a posture brace if needed. With consistent effort and attention, you can achieve better posture and a healthier, more comfortable body.


Author: Mason Palmer

Founder / Massage Therapist

IMMERSE Modern Massage

Mason is a master massage therapist in Portland, Oregon, with over 10,000 hours of hands on work. His expertise in deep tissue anatomy, myofascial release, and trauma-informed somatic therapy. He is also a 200-hour certified yoga instructor and has received Reiki Master level training from three different schools. Mason has explored various healing practices, including Mindfulness Meditation, Personal Training, Yoga, Qi Gong, Tai Chi, Ayurveda, and Chinese medicine, for over a decade. He is the author of “Energy Healing, One Truth Many Teachers” and is known for his proven track record for creating plans of care for his clients to overcome pain and discomfort in their body, and to make sure that pain doesn’t come back.

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Our mission is to help you relieve the stress, tension, and pain that degrades your quality of life so you can be the very best version you, body and mind.

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