Dominic Stone
Poor posture can have a significant impact on an individual's quality of life, causing muscle pain and tension, particularly in the neck, back, and shoulders. Bad posture can be caused by a number of factors, including stress, anxiety, injury, and lifestyle choices such as wearing high heels or hunching over a smartphone. Over time, poor posture can lead to muscle imbalances, with certain muscles tightening and weakening, resulting in pain and reduced mobility. Treatment options for muscle pain caused by poor posture include physical therapy, massage therapy, and exercises to improve core strength and flexibility.
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What You'll Learn
Poor posture can cause back pain
Poor posture can trigger the body to tighten certain muscles in order to create more stability. This tightness, combined with the strain of supporting extra weight, can lead to increased muscle tension, as well as neck, head, and back pain that interferes with daily life. Because poor posture places extra stress on the muscles, it tends to weaken them, making it harder for them to maintain the body's position and stability over the long term. This weakness is the result of poor posture forcing the body to use muscle fibers dedicated to movement, called phasic fibers, to support the body, rather than using the muscle fibers that typically support posture, called static fibers. Because the static fibers, which are the inner fibers of the muscle, are not being used, poor posture causes these parts of the muscle to weaken and lengthen.
Poor posture can also cause back pain by forcing the deeper supporting muscles to waste away from lack of use. Weak, unused muscles tend to tighten, and this shortening of muscle length can compact the bones of the spine and worsen posture. The deeper layers of muscle are concerned with 'sensing' our position in space and relaying this information to the brain. If this function is taken over by muscles that mainly contain phasic fibers, the brain gets an incomplete picture. The brain assumes that the body needs to be propped up to counteract the effects of gravity, so it triggers further muscle contraction. This adds to the general fatigue and pain felt by the person with poor posture.
To correct poor posture, it is recommended to see a physical therapist who can introduce exercises that will help strengthen the right muscles and restore appropriate alignment. These exercises may include stretching, strengthening, or yoga exercises. A PT may also offer you posture correctors, such as shoe lifts, to help your healing process. Regular exercise and stretching, ergonomic furniture, and paying attention to the way your body feels can also help improve poor posture.
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Headaches and shoulder tension
Poor posture can cause headaches and shoulder tension. Forward head posture, a common problem in today's world, is often related to computer work, texting, or other chronic postural factors. This type of posture problem can create significant neck and shoulder pain. Slouching or hunching over a desk or electronic devices can build pressure in the neck muscles, head, and jaw, leading to dull aches, mild to moderate intensity pain, or a sensation of pressure or tightness in a band around the sides of the head.
The head, neck, and shoulders should be considered as one unit, and any strain and stress in one part of the body can be transmitted to another. When the spine is not aligned properly, it stresses the muscles, joints, and nerves, especially in the neck, shoulders, and upper back. This strain can cause muscle tightness, stiffness, soreness, and tension headaches.
To relieve muscle tension, one can massage their neck, shoulders, and scalp. Regular exercise can also help strengthen the core and promote good posture. It is important to monitor your posture throughout the day and correct it to help keep muscle tension from building up.
To improve your posture, you can try some simple changes, such as setting your computer screen at eye level, taking breaks from screen time, and following the 20-20-20 rule. You can also try chin-nodding exercises, sitting up straight, and using a chair that provides adequate lumbar and thoracic support.
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Muscle guarding and spasms
Poor posture can cause muscle spasms, which is when your muscles suddenly tighten against your will. They may painfully twinge, seize or contract. Lower back spasms are more common, but any muscle can go into spasm. This can be caused by not using your muscles enough, which can happen if you sit too much, have poor posture, don't exercise, or rarely use your back or stomach muscles. These muscles can become weak and go into spasm.
Muscle guarding is an automatic protective measure that happens when you pull a muscle or injure it through falling or lifting something heavy. The muscle guarding mechanism keeps the injured joint or ligament stable to limit movement and aid the healing process. However, this can also become an ongoing problem, with the muscles becoming locked in spasm and weakening over time. This can lead to subtle postural changes that cause pain in the neck, shoulders and back.
To prevent and treat muscle spasms and guarding, it is important to exercise and stretch regularly, and to maintain good posture. Physiotherapy and massage therapy can help to bring muscles back to optimal functioning. A physical therapist can introduce exercises to help strengthen the right muscles and restore appropriate alignment of your back, head, shoulders, and hips. These exercises may include stretching, strengthening, or yoga exercises.
Poor posture can also cause muscle tension and soreness, as certain muscles are forced to work harder to support the body, leading to chronic pain. This can be treated through regular exercise and physical therapy.
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Core strength and stability
Poor posture can cause muscle soreness and chronic pain. It can trigger the body to tighten certain muscles to create more stability. This tightness, combined with the strain of supporting extra weight, can lead to increased muscle tension, as well as neck, head, and back pain.
Good core strength and stability are essential to maintaining good posture and preventing back pain. The core is a box structure made up of the abdominal muscles in the front and the sides, the paraspinal and gluteal muscles at the back, the diaphragm at the roof, and the pelvic floor and the hip girdle muscles at the floor. The abdominal muscles create a rigid cylinder around the spine during movement and provide stability.
To improve core strength and stability, exercises such as crunches, oblique crunches, and bridges can be performed. These exercises should be done with correct lumbopelvic posture and control of the local/deep muscles. The duration of hold and repetitions can be varied depending on the aim of the retraining/strengthening program.
Other exercises that can improve core strength and stability include the inch worm, the body saw, the Copenhagen, the single-leg glute bridge, and the Romanian deadlift. These exercises build trunk strength, which can help improve posture and balance. Additionally, exercises such as squats can help to build strength and stability by extending the muscles rather than contracting them.
By improving core strength and stability, individuals can improve their posture, increase their stability and balance, and prevent injuries.
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Treatment: physical therapy and exercise
Bad posture can cause muscle soreness, tension, and chronic pain. Physical therapy and exercise can help alleviate and prevent these issues.
Physical Therapy
Physical therapy can help improve your posture by strengthening weak muscles that cause slouching and misalignment. A licensed physical therapist can create an individualized treatment plan to address any posture problems and painful conditions. They can also recommend passive activities like dry needling for pain management.
Exercise
Exercises that target the shoulders, upper back, core, hips, and legs can help improve posture and reduce pain. Strengthening these areas can increase stability and balance, improve your range of motion, and prevent injuries. Stretching is also important to improve flexibility and reduce muscle tightness and tension.
- Thoracic Extension: This exercise helps lengthen and strengthen the muscles in your upper back and improve your range of motion. Lie on your back with your hands behind your head and gently pull your elbows back. Raise your chest off the ground, hold for a few seconds, and slowly lower yourself back down. Repeat this exercise 10-15 times.
- Seated Row: This exercise targets the upper back muscles, strengthens the shoulders, and improves posture. It is typically performed on a weight machine.
- Superman Exercise: This exercise targets the lower back, glutes, hamstrings, and abdominal muscles. Lie face down on a mat and raise your arms and legs off the ground, holding for a few seconds before returning to the starting position. Repeat this exercise 10-15 times.
- Scapular Retractions: This exercise helps improve posture and address back and shoulder pain. Stand with your feet hip-width apart and squeeze your shoulder blades together, holding for a few seconds before releasing. Repeat this exercise 10-15 times.
- Cat and Cow Pose: This pose opens the chest and lungs and stretches the lower back, hips, and core muscles.
In addition to specific exercises, it is important to take breaks and move around, switch between sitting and standing, and ensure your workstation is set up ergonomically to promote good posture.
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Frequently asked questions
Yes, bad posture can cause muscle pain. Unsupported postures cause the loads on your spine to disperse incorrectly, weakening the tissues in your lower back and causing pain. Poor posture can also trigger the body to tighten certain muscles to create more stability, which can lead to increased muscle tension and pain.
When you have bad posture, your head can add 27-60 pounds of extra weight to the affected muscles. This extra stress weakens the muscles, making it harder for them to maintain the body's position and stability. The deeper supporting muscles waste away from lack of use, and the remaining muscles tighten, shortening their length and compacting the bones of the spine.
Common signs of bad posture include rounded shoulders, a potbelly, forward head posture, and hunching.
You can improve your posture by seeing a physical therapist or chiropractor, who can recommend exercises and stretches to strengthen your core muscles and improve your flexibility. You should also take breaks to move around and switch between sitting and standing, raise your monitor so you're not looking down, and place your keyboard so your shoulders and arms are relaxed.
