How To Fix Bad Posture And Relieve Neck And Shoulder Pain Fast

Dr Brad Conder
April 2, 2023

If you’ve suffered from neck and shoulder pain for a while, you’ve probably heard about the importance of proper posture from your doctor, social media, or your family.

And you’ve probably wondered how you can fix your bad posture too.

But, if you’ve not been able to correct your posture and put an end to your neck and shoulder pain, this blog will help you!

Is There Such A Thing As A "Bad Neck Posture"?

You may describe yourself as having bad neck posture, which usually means that your upper back is hunched forward, your shoulders are rounded, and your neck is extended.

But is this really a bad thing?

Everyone is different, but for most, this isn’t a great posture to spend a lot of time in.

Being in this position means that your neck muscles are tighter than they would ideally be, and this can lead to compression of the nerves in your neck as well as stiffness and tightness.

Does My Neck Posture Cause My Headaches?

If you have poor posture, this can lead to muscles becoming tight and overworked as well as several other issues.

And poor posture when sitting, driving, or working at your computer, it’s likely to lead to a lot of stress on the upper back and neck muscles which can lead to headaches.

So your posture could be the underlying cause of your frequent headaches.

To learn more about how to stop your headaches without relying on pills, read our blog – 4 Common Causes Of Headaches That Keep Coming Back

How To Fix Bad Posture

So now you appreciate that there is such a thing as bad posture, and how it can be the root cause of neck and shoulder pain, as well as headaches.

But how can you fix your bad posture?

Correct Your Posture

Firstly, correct your posture when sitting, driving, or working at your computer, by:

– Bringing your shoulders down, and back

– Tucking your chin in (imagine you are holding a tennis ball under your chin)

– Sitting back in your chair

– Creating a little arch in your lower back

– Adjust your seat or surroundings so your eye level with what you want to focus on (your computer screen for example)

This will put your body in a much better position, with a natural alignment for the muscles of your back, neck, and shoulders, as well as your spine.

Maintain A Good Posture

Over time, you will notice that your posture starts to return to its previous position.

Your body has probably evolved into this poor posture over months, if not years, so it’s going to take a little bit of retraining to correct your posture.

Any time you notice that you’ve slumped over again, simply reset.

You could also set a timer as a reminder if you keep forgetting, and while you form this new postural habit.

When the alarm rings, check your posture and then sit up, bring your shoulders down and back, and then create a slight chin tuck so that they are in an upright position.

Move Around

You’ve learned about the best posture to get in if you are struggling with neck and shoulder pain, but we don’t want to be locked into ANY posture for a large amount of time.

So, try and move frequently.

Whether that’s in your seat on a long drive, or getting up out of your chair to make a cup of coffee when working on your computer.

Try and move around frequently, and you should find that you suffer much less with aches, tight muscles and stiff joints.

Stretch If You Have Neck Pain

If you have neck pain, stretching can also be very helpful.

But a common stretch you might have tried before is actually pretty bad, and can actually lead to more neck pain!

To find out the best and worst stretches for neck pain, read our blog – The Best And Worst Stretches For Neck Pain

Get More Expert Advice On Neck And Shoulder Pain For Free

If you are suffering with neck and shoulder pain when you drive, you’re at your desk, or exercising, and you’re desperate for it to end, then get more expert advice by downloading our Free Neck And Shoulder Report.

The report is written by Brad Conder, our founder and leading physical therapist, who has helped thousands of people overcome their aches and return to a pain-free life without pills, injections, or surgery.

Want To Know For Sure Whether Your Posture Is Causing Your Aches And Pains?

Hopefully, this blog has given you the answers that you were searching for, and the proven advice that we have shared should help.

However, if you are still worried about your posture, have more questions, or want to discover the fastest way to improve your posture and relieve neck and shoulder pain, we can help.

In a Free Posture And Mobility Assessment, you can speak to a member of one of our specialist physical therapists.

During this free appointment, you can time with an expert, get your questions answered, and discover the best ways to treat your injuries, stiff joints and tight muscles.

Want all of this without leaving your home?

Great – You can!

Simply arrange a free telephone consultation or call our team on 502.509.3136