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Fix Your Posture to Prevent Neck & Back Pain

Just as you mom said, "Stand up straight." Eliminate pain by paying attention to your posture. Slouching causes muscle imbalance and puts stress on the discs, joints, and nerves in your neck and back, causing pain.

Develop A "Good" Posture Habit

"Good" posture is when, sitting or standing, you earl lobe lines up with your shoulder, and you shoulder is over the side of your hip. Your hip, knee and ankle line up when you are standing. Good posture is important when you have to stay in one position for long periods, for example at work, school or driving.

Slouching is "Bad Posture

"Bad" posture is when your head is positioned in front of your shoulders. You will slouch if you sit for a long time and don't pay attention to your posture.

Over time the muscles on the back of you neck will become tight and you will lose flexibility. The muscles in the front of your neck stretch and become weak. A similar thing happens to your lower back. The muscle imbalance puts stress on the discs, joint and nerves, causing pain.

For Long Term Benefits

Exercise and strengthen weak muscles and stretch tight muscles will help you fix you posture. Then, the key to good posture is to pay attention. You will end up with a "good" posture habit - the most practical fix with the best long term benefit.

Simple Exercises to Improve Your Posture

Both of these exercises stretch the short tight muscles and strengthen the weak stretched out muscles. Do these exercises 2 or 3 times / day doing 5-10 reps each.

1. Chin Tucks: A simple exercise to fix you neck posture is to stand with your back against the wall with your shoulder blades squeezed together then touch the back of your head to the wall. Do not tip your head down or look up. You should feel like you are sliding you head straight back.

2. Pelvic Tilt: From the same position keeping your buttocks against the wall push your lower back flat against the wall. Then push your lower back away from the wall.


Christopher DiPasquale, PhD, PT, OCS, SCS, CHT is a physical therapist at Performance Physical Therapy & Sports Medicine with offices in Hebron and Colchester, Connecticut. He is board certified by the American Board of Physical Therapy Specialties in Orthopedic Physical Therapy and Sports Physical Therapy and a Certified Hand Therapist by the Hand Therapy Certification Committee.

For more information visit or call the office: Colchester 860-537-3014 or Hebron 860-228-4883

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