How To Fix Improper Posture for Back and Neck Pain Relief

“Stand up straight!” has been a refrain from parents throughout the ages, but is it really that important? Actually – yes, it is!

Many people assume maintaining proper posture is about appearance: looking tall and confident. In reality, improper posture can cause pain in your neck and upper back and put pressure on your spine, leading to an increased injury risk. 

But what exactly is proper posture? It probably won’t surprise you to learn that it’s more complicated than merely standing up straight. Instead, it’s more about finding the right spinal alignment for your body – and that’s something the physical therapists at MedRehab Group can help you with! If you’re struggling with persistent neck or back pain, it may be time to visit us for a postural assessment. We’ll help pinpoint any impairments or imbalances in your spine that might be causing problems and then provide strategies for maintaining your postural alignment throughout the day.

Call us to schedule an appointment for your initial consultation!

Understanding Proper Posture: Movement and Awareness is Key

Let’s get this out of the way first: There’s no universal “ideal posture” that will work for everyone. Even common advice like “stand up straight” isn’t particularly helpful: for one, no one’s spine is ever perfectly straight since it has a natural curve pattern. For another, you don’t spend your entire life standing still.

Rather than aiming for a non-existent “perfect” posture, you want to focus on two things:

• Postural Awareness: People don’t set out to have bad posture. You might start the day telling yourself you’re not going to slouch – but then, as you get busy with other tasks, posture becomes the last thing on your mind. By staying more aware of your posture, you can more easily adapt to the various positions you have to hold throughout the day. 
• Avoid Prolonged Postures: Your body wants to move. Holding the same posture for extended periods (even if you’re sitting up straight and have everything in alignment) is still going to cause problems! Rather than aiming for a “perfect” posture, make sure to change your positions throughout the day. Alternate between sitting and standing. Switch positions. Get up and move around. In short – try to stay as active as possible.

Teena | Registered Physiotherapist

Teena is a dedicated and compassionate physiotherapist, licensed and registered with the College of Physiotherapists of Ontario. After earning her Bachelor’s degree in Physiotherapy in India in 2016, she has gained extensive clinical experience both internationally and in Canada, delivering high-quality, evidence-based care to a diverse range of patients.

With a strong foundation in musculoskeletal and geriatric physiotherapy, Teena has developed a keen interest and specialized skills in managing conditions such as arthritis, joint pain, post-surgical rehabilitation, age-related mobility issues, sports injuries, and chronic pain syndromes. Her approach is holistic and patient-centered, focusing not only on treating symptoms but also addressing the root causes of dysfunction and preventing future issues.

Teena is committed to providing optimal care through a blend of manual therapy, therapeutic exercise, and electrotherapy modalities. She believes strongly in the power of movement and education to empower patients, helping them take an active role in their recovery and long-term wellness. She continuously stays up to date with the latest research and advancements in physiotherapy to ensure her clinical practice aligns with current guidelines and best practices.