7 methods physical therapists use to improve poor posture

If you have poor posture, you might notice neck pain or shoulder pain from time to time. Misalignment of the shoulder blades and neck is very common, as it’s often a result of living a sedentary lifestyle. An estimated 80% of Americans have chronic neck pain, shoulder pain and headaches associated with bad posture. 

Some people also experience less common symptoms of poor posture like fatigue, shallow breathing and poor balance. If left untreated, poor posture can develop into postural syndrome, or more intense and consistent neck and shoulder pain.

A physical therapist can help you improve your posture with a range of different techniques, exercises and treatments. Besides relieving your neck and shoulder pain, improving your posture can also come with positive effects. A study by the American Psychological Association has shown that better posture can help you maintain self-esteem, reduce negative mood and increase positive mood.

Keep reading to learn about real physical therapy techniques for improving posture. You can do several of these exercises at home, and a few will require a physical therapy appointment.

Physical therapy treatments for posture

When you work on your posture with a physical therapist, you’ll get a personalized treatment plan. This might include posture exercises, manual therapy techniques and other specialized treatments. Treatment plans often include some at-home exercise. Watch this quick video about keeping proper form in physical therapy posture exercises. Seeing your physical therapist virtually or in person can ensure that your exercise regimen and movements are tailored to your body. 

Here are seven physical therapy treatments that can help posture:

1. Foam rolling — Foam rolling the back and shoulders can break up muscle tension and relax muscle knots that can contribute to poor posture. You can also lengthen these muscles with a foam roller by stretching them out.
2. Hip stretching — Another type of physical therapy exercise that can correct poor posture is hip stretching. The lower back is connected to the hips, so using stretches to open up the muscles in that area can release tension in your back. 
3. Door frame stretching — To perform a door stretch, rest your arms on each side of a door frame and push your body forward so that you can feel a stretch in your shoulders. This stretch can loosen up muscles that have tightened up over time with poor posture.
4. Strain-counterstrain therapy — Your therapist might use this type of manual therapy to get your neck, shoulder and back muscles used to their shape in an upright posture. In strain-counterstrain, the therapist looks for tense or tender points and holds your body in a natural and comfortable position, pushing against the tension, for 90-second intervals. It's a gentle but effective technique for relieving tension in the muscles.
5. Soft tissue mobilization — This is another type of manual therapy in which the therapist physically stretches and applies pressure to the muscles and ligaments in massage-like movements. This will break up tension or inflammation in the muscle tissue of your back and shoulders that might be constraining your flexibility.
6. Cupping — This type of therapy uses vacuum suction to release the tension that builds up in your soft tissue. If there’s a lot of stiffness or knots of tension in your back, cupping can draw more blood to these areas to release them.
7. Dry needling — Your therapist may use dry needling to release tension in any particularly tense sections of muscle fiber called trigger points. In this treatment, a therapist inserts thin needles into the skin to break up the stiffness. This can relieve muscle tension in your back and restore mobility so you can straighten and relax your spine.

Tips for improving your posture every day

Actively improving your posture is like building any other good habit. The more you do it, the more you’ll start to do it without thinking. As you work to build strength and flexibility, be mindful of your posture when you’re sitting, standing and walking. Mindfulness practices like meditation and yoga can help you build your awareness of your body’s position. 

Keeping a healthy posture at home and at work can take a lot of behavioral modifications and changes to your physical space. A PT can do an ergonomic assessment with you to identify situations in your life when your posture might suffer and advise you on adjustments that may improve it. For instance, they might suggest adding a lumbar support cushion to your chair or standing up every couple of hours to straighten out your back.

Alliance PTP can connect you with the physical therapy practice you need to treat poor posture

Ready to try in-person physical therapy for poor posture? You’ll find plenty of options to choose from among the Alliance Physical Therapy Partners practices nationwide. 

Our team can quickly put you in touch with one of our partner clinics near you, and their friendly and knowledgeable local staff can help you improve your posture.

Still have questions about what we and our partners can do for you? We’re ready to answer them and help you find the physical therapy you need.