Posture Matters: How Physical Therapy Can Improve Posture and Reduce Pain

Have you ever caught your reflection in a window and noticed your curved back and hunched shoulders? Did you find yourself immediately straightening up? Well, the only comfort here is that you are not alone. There are effective remedies for imbalance and poor posture that can help regain any lost confidence! 

The way we hold our bodies matters more than we often realize. In our fast-paced, modern world, sedentary living and constant electronic device usage have become the “norm”. It is easy to underestimate the significance of good posture. However, poor posture, marked by misalignment and imbalance, can have both short and long-term consequences for our well-being.

A report from the American Black Chiropractic Association has revealed that around 31 million Americans suffer from bad posture.  Poor posture further culminates in various health issues including back pains, rounded shoulders, fatty stomachs, respiratory problems, high blood pressure, joint degeneration, spinal dysfunction, and many others. 

In the short term, bad posture can bring discomfort that disrupts our daily lives such as muscle tension, and headaches. The long-term effects are even more significant, potentially resulting in chronic pain and a higher risk of falls. Poor posture also impacts our overall appearance and confidence.

As concerning as it sounds, there are various methods and treatments to fix bad posture. Physical therapy is one of the most effective and proven methods for posture correction. Skilled physical therapists can help identify and correct postural imbalances, strengthen supportive muscles, help with fall prevention, alleviate tension, and guide you toward a healthier and more balanced life. 

From pain relief to enhanced flexibility and strength, physical therapy is a tried-and-true solution that can transform your life. In the remainder of this article, we will explore how physical therapy can empower you on your journey to improved posture and well-being. Your path to a more confident and pain-free future begins here.

What is Good Posture, and Why Does it Matter? 

Good posture is not just about standing straight; it’s about aligning your body to minimize strain and stress on your joints and muscles. This involves keeping your spine straight, shoulders relaxed, your head high and in line with your body while standing. Additionally, good posture also includes keeping your hips even, knees pointing straight ahead, chins parallel to the floor, and body weight evenly distributed on both feet. 

Unfortunately, due to our modern lifestyles, many individuals struggle with common posture problems, which include:

  • Lordosis Posture– When there is an excessive curve in the lower back, often with an increased pelvic tilt. The head and stomach are pushed forward too, also called saddle or hollow back. This posture is common among drivers and pregnant women. 
  • Sway back posture– When the pelvis is pulled forward, past the center of gravity. To compensate for the shift in gravity, an individual with a sway back will poke their head forward, and their upper back will curve forward. In this posture, the shoulders are protracted, the chest sunken, and have a tight upper abdominal muscle. The posture is common in pregnant women, obese people who carry weight in their abdominal region, and teenagers, who have some attitude in their posture. 
  • Flat-back posture– The spine’s alignment is flatter instead of natural curves in the spine. The pelvis is tucked in, causing people with a flat back posture to stoop forward. Muscle imbalances and standing for prolonged periods are often to blame for this poor posture. A flat back is also caused by compression fractures and degenerative disc disease. 
  • Kyphosis Posture– When someone has rounded shoulders, giving them an excessive back curve and hyperextended cervical spine, which might result from poor posture habits, compression fractures, muscle weakness, osteoporosis, or medical conditions like Scheuermann’s kyphosis.

Poor posture can impact your health causing neck, shoulder, head, and back pain Also, reduced range of motion, and digestive and breathing problems can result from poor posture. Understanding the significance of good posture is pivotal to helping: 

  • Mitigate back pain
  • Improves spine health
  • Maintains the health of muscles, nerves, and blood vessels
  • Fostering a positive and happy mood
  • Reduces the risk of injuries 
  • Promotes confidence

How Can Physical Therapy  Help Correct Bad Posture? 

Physical therapy is a powerful and proven method to correct bad posture, offering a range of benefits that can transform your well-being. Here are five key ways in which physical therapy can make a difference in improving your posture:

Strengthens the Muscles: 

Poor posture places excessive stress on the muscles in your upper back and neck, gradually weakening them over time. Manual physical therapy offers tailored exercises designed to improve the strength of these specific muscle groups, which include – 

  • Scapular Retraction: This exercise involves squeezing your shoulder blades together to strengthen the upper back muscles, promoting better posture.
  • Cervical Retraction: Gentle chin tucks help strengthen the neck muscles, supporting the head’s proper alignment.
  • Resistance Band Pull-Aparts: Using resistance bands, this exercise targets the upper back and shoulder muscles, reinforcing their ability to maintain an upright posture.
  • Planks: A core-strengthening exercise, planks engage various muscle groups, including those responsible for supporting the spine and improving posture.
  • Wall Angels: This exercise promotes flexibility and strength in the shoulders and upper back, aiding in maintaining correct posture.
  • Thoracic Extensions: Focusing on the mid-back region, thoracic extensions help to alleviate the effects of prolonged sitting and hunching.
  • Cervical Extensions: Gentle neck extensions enhance the strength of the cervical muscles, which are crucial for holding the head in a balanced position.

As you regain strength,  your muscles become better equipped to support your head and upper body upright, effectively restoring correct posture.

Improves Muscle and Joint Flexibility: 

Stiffness and rigidity are common symptoms of poor posture, making it difficult to shift to more comfortable positions. Physical therapy addresses this by incorporating stretching exercises such as 

  • Lumbar Rolls: This exercise involves gentle rolling movements of the lower back, promoting flexibility in the lumbar region, which is crucial for maintaining proper posture.
  • Shoulder Blade Squeezes: By squeezing your shoulder blades together, this exercise targets the upper back and shoulder muscles, relieving tension and improving flexibility.
  • Cat-Cow Stretch: This yoga-inspired stretch combines arching and rounding the back, providing a deep stretch to the spine, shoulders, and neck, enhancing overall flexibility and comfort.
  • Child’s Pose: A yoga favorite, this stretch elongates the spine and stretches the back, shoulders, and hips, helping to alleviate stiffness and tension.
  • Upper Trapezius Stretch: This stretch focuses on the neck and upper back, reducing tension and increasing flexibility.
  • Seated Spinal Twist: By rotating the spine, this stretch improves flexibility and range of motion in the torso and back, supporting better posture.
  • Hip Flexor Stretch: Targeting the hip flexors, this stretch contributes to overall flexibility and eases muscle tension that can impact posture.

Apart from these physical therapy exercises, the Active Release Technique, which is a soft tissue method that focuses on relieving tissue tension through the removal of adhesions, that develop due to over or repetitive use. Active Release Technique helps release tension in stressed muscles and joints, significantly relieving tight muscles and nerve trigger points. ART therapy is also an effective method for treating lower back pain, shoulder pain, or more complex problems like shin splints or carpal tunnel syndrome. 

Enhances Spinal Strength: 

Bad posture takes a toll on the spine by burdening it with uneven pressure, potentially leading to spinal curvatures. Physical therapy is equally effective in rehabilitating your spine. The following physical therapy exercises are recommended for the same – 

  • Bridge Exercises: These exercises involve lifting the hips off the ground while lying on your back, strengthening the lower back muscles and promoting a healthier spine.
  • Superman Exercises: While lying face down, this exercise involves lifting both the upper body and legs, targeting the muscles in the back and promoting a stronger spine.
  • Dead Bug Exercises: This exercise focuses on the core muscles, providing stability and support to the spine.
  • Spinal Extension Exercises: These exercises encourage backward bending of the spine, improving flexibility and enhancing the strength of the spinal muscles.
  • Pelvic Tilts: By tilting the pelvis, this exercise strengthens the lower back and abdominal muscles, contributing to overall spinal stability. The pelvic floor rehabilitation technique can also be an effective remedy for pelvic pain. 
  • Isometric Contractions: These exercises involve contracting and holding specific muscle groups to increase their strength and stability, which is vital for spinal support.

All these targeted exercises and techniques gradually restore spinal strength, providing the additional support needed for a healthier back.

Relieves Pain Caused by Bad Posture: 

Poor posture often results in discomfort and pain in the back and neck, making it challenging to engage in exercises to correct posture. The physical therapy program includes a range of specialized treatments and exercises designed to relieve this pain, allowing you to participate in posture-improving activities more effectively.

  • Therapeutic Massage: Physical therapists use therapeutic massage therapy to target areas of poor posture. These massages help relax tense muscles, reduce pain, and improve overall comfort.
  • Cervical Traction: This therapeutic technique gently stretches the neck to relieve tension and discomfort, particularly in the cervical region. It’s a specialized treatment for neck pain related to poor posture.
  • Heat and Cold Therapies: Heat and cold applications are used to reduce pain and inflammation in specific back or neck areas, providing relief and facilitating better engagement in corrective exercises.
  • Posture-Correcting Exercises: Incorporating exercises that target areas causing pain due to poor posture. These exercises are designed to improve muscle strength, flexibility, and alignment, addressing the underlying causes of discomfort.

These interventions alleviate pain, enabling you to perform other posture-improving exercises more efficiently.

Regular Conditioning of Posture: 

It’s important to recognize that poor posture develops over time, often due to prolonged sitting or an inactive lifestyle. Therefore, correcting posture is a gradual process that requires consistent efforts. Physical therapy offers a structured regimen that can be integrated into your daily routine. 

Most physical therapy exercises can be performed in just a few minutes. In addition to traditional physical therapy, Total Performance provides an additional solution to correct bad posture through Aquatic Therapy. 

An Add-On Bonus By Total Performance for Poor Posture – Aquatic Therapy 

Total Performance sets itself apart with its Aquatic Therapy, a unique approach to improving posture and reducing pain.

With access to heated private pools, Aquatic Therapy is a highly beneficial treatment performed in water that can significantly improve posture. This approach is particularly advantageous for older adults and individuals seeking a unique and effective way to enhance their posture. 

There are numerous benefits of aquatic therapy in heated pools for posture improvement- 

  • Alleviating Pain: Water, through hydrostatic pressure, consistently applies resistance to the body. This unique quality helps in dulling nerve endings, resulting in reduced muscle pain. The relaxed state induced by the warm water environment allows clinicians to address poor posture symptoms effectively while simultaneously minimizing discomfort.
  • Resistance for Muscle Strengthening: Aquatic therapy capitalizes on the buoyancy of water to create a low-impact yet highly effective environment for muscle strengthening. The warmth of the water not only adds comfort but also promotes muscle development in key muscle groups responsible for maintaining correct posture.
  • Enhancing Flexibility: Immersing yourself in warm water for therapy significantly improves flexibility. Specific water exercises, including the hip flexor stretch and core rotation, target areas crucial for maintaining good posture. These exercises facilitate an increased range of motion, contributing to a more flexible and pain-free body.

Some water exercises that can effectively contribute to posture correction in heated private pools include:

  • Hip Flexor Stretch: This exercise focuses on both stretching and strengthening the hip flexors, which are essential for maintaining proper posture.
  • Water Aerobics Lunge: Combining water aerobics with lunges provides an effective full-body workout, enhancing muscular strength and flexibility.
  • Rowing with Bars: Rowing exercises in warm water engage multiple muscle groups, including the back and shoulders, essential for maintaining good posture.
  • Chest Fly with Dumbbells: This exercise targets the chest muscles and promotes better alignment of the upper body.
  • Core Rotation: Rotational exercises in warm water strengthen the core muscles, providing stability and support for improved posture.
  • Backstroke: Swimming the backstroke in a heated private pool is an excellent way to engage the upper body and enhance posture-related muscle strength and flexibility.

Aquatic therapy is not just another swim; it’s a targeted therapeutic experience guided by our expert therapists trained specifically in water-based treatment techniques. Our clients often tell us how the warm water and gentle exercises have done wonders for their backs and necks. 


At Total Performance Physical Therapy , we’re not just about addressing medical conditions; we’re here to ensure you live a confident, pain-free life.

Our expert physical therapists understand your struggles with back pain, neck pain, or any issue affecting your posture. Our mission is to support your journey towards better alignment and a more comfortable life. Your health is our utmost concern, and we’re dedicated to helping you overcome posture-related discomfort and regain your vitality.

Our exceptional treatments, including aquatic therapy in our heated private pools at North Wales, Hatfield, and Norristown locations, can work wonders for your posture and overall well-being. Moreover, with our cutting-edge physical therapy techniques, flexible scheduling, and unwavering care, we aim to help you stand taller, feel better, and truly enjoy life.

Schedule an appointment with our expert physical therapists now to know more!


We’re Hiring!
We Have an Immediate Opening for a Physical Therapist in Harleysville. Resumes Can Be Sent to

Scroll to Top