Why Your Posture Could Be Causing That Nagging Shoulder or Neck Pain

Does your "shneck" hurt?

Do you catch yourself hunched over your laptop, slouched on the couch, or craning your neck forward to check your phone? If so, you’re not alone. In our modern world, where hours are spent sitting at desks or staring at screens, poor posture has become a common culprit behind nagging shoulder and neck pain.

At Nashville Physical Therapy & Performance, we see this issue daily. The good news? You don’t have to live with that discomfort forever. With the right physical therapy approach, we can not only relieve your pain but also correct the underlying postural habits causing it.

How Poor Posture Causes Shoulder and Neck Pain

When you sit or stand with poor posture, your body falls out of alignment, putting unnecessary strain on certain muscles and joints. Here are the most common ways this happens:

1. Forward Head Posture :The average human head weighs about 10–12 pounds, but for every inch your head juts forward, the load on your neck increases significantly. This forward position overworks the neck and upper back muscles, leading to stiffness, pain, and even headaches.

   
   

2. Rounded Shoulders: When your shoulders roll forward, the muscles at the front of your chest (like the pectorals) become tight, while the muscles in your upper back (like the rhomboids and lower traps) are overstretched and weakened. This imbalance can cause pain, limit your shoulder mobility, and even lead to conditions like impingement or rotator cuff dysfunction.

   
   

3. Static Sitting Postures: Sitting for extended periods—especially without proper lumbar support—places stress on the entire spine. Over time, this can lead to chronic pain, stiffness, and even herniated discs, all of which can refer pain to the shoulders and neck.

How Physical Therapy Can Help with Posture-Related Pain

At Nashville PT, we take a comprehensive approach to address posture-related pain. Here’s how we can help:

1. Postural Assessment: We start with a detailed evaluation of your posture, looking at how your head, shoulders, spine, and hips align. This helps us identify the root cause of your pain and any compensatory patterns your body has developed over time.

   
   

2. Hands-On Techniques: If tight muscles or restricted joints are contributing to your pain, we use manual therapy techniques like myofascial release, joint mobilizations, or dry needling to reduce tension and restore proper movement.

   
   

3. Strengthening Weak Muscles: Posture correction isn’t just about “sitting up straight.” It requires building strength in specific muscles, such as the deep neck flexors, scapular stabilizers, and core. Targeted exercises can retrain your body to maintain good alignment throughout the day.

   
   

4. Ergonomic Education: We’ll help you optimize your workstation setup to reduce strain on your neck and shoulders. Small adjustments—like raising your monitor to eye level or using a lumbar support cushion—can make a big difference.

What can I do at home to help?

• Chin Tucks: Helps strengthen the deep neck flexors to correct forward head posture.

• Wall Angels: Builds strength in the upper back to counteract rounded shoulders.

• Plank Variations: Improves core stability, which is essential for maintaining proper spinal alignment.

• Mobility Work: If poor posture has led to stiffness in your thoracic spine or shoulders, we’ll prescribe mobility drills to restore movement. For example, thoracic extensions over a foam roller can improve upper back mobility, which is critical for good posture.

  
  

Why One-on-One PT Works Best for Posture Pain

Addressing posture isn’t as simple as following a YouTube video or trying a few stretches you found online. Everyone’s posture is unique, and so is their pain. That’s why at Nashville PT, we focus on one-on-one care to create a customized plan that addresses your specific needs.

Unlike traditional PT clinics, where you might only see your therapist for a few minutes, we spend a full 60 minutes working with you to ensure every session is productive and tailored to your goals.

Tips for Preventing Posture-Related Pain

The reality is that our bodies are not designed to stay in one position...even in a rigid upright posture. We are designed to move. Even if you’re not experiencing pain yet, taking steps to improve your posture can help prevent future issues. Here are some simple tips:

• Take Frequent Breaks: Stand up and move around every 30–60 minutes if you work at a desk.

• Check Your Phone Position: Hold your phone at eye level to avoid craning your neck.

• Use a Supportive Chair: Ensure your chair supports your lower back and promotes proper alignment.

• Stay Active: Regular exercise, especially activities that strengthen your back and core, can help you maintain good posture.

Don’t let posture-related pain hold you back. 

Schedule an appointment today and take the first step toward better posture and a better life.

References

1. Lau, H., & Chiu, T. (2019). Effectiveness of Exercise and Manual Therapy for Postural Neck Pain: A Systematic Review. Journal of Orthopaedic & Sports Physical Therapy.

2. Szeto, G., & Lee, R. (2002). Workplace Ergonomics and Its Impact on Posture and Neck Pain. Applied Ergonomics.

3. American Physical Therapy Association (APTA). Physical Therapy for Posture Improvement and Pain Relief.