The Connection Between Posture and Pain: What You Need to Know
- Julie Marciniak
- Sep 27
- 8 min read
Updated: Sep 30
If you struggle with lingering tightness in your neck, an aching back that won’t quit, or a general feeling of tension you can’t shake, we may know the source. While many factors can contribute to these issues, we’ve found that posture can often be the underlying cause — especially in today’s world of screens, prolonged sitting, and stress.
You don’t have to sit at a desk all day to feel the effects of poor posture. Whether you’re driving, lounging on the couch, or scrolling on your phone, the way your body holds itself throughout the day plays a major role in how you feel. Fortunately, your body is incredibly adaptable. With a little awareness, consistent small changes, and the right support, you can ease tension, move better, and even prevent future pain.
Rethinking “Perfect Posture”
We often hear clients ask: “What’s the right posture?” The answer is that there’s no one-size-fits-all position your body should hold all day. Our bodies are designed for adaptability. Real health comes from movement, adaptability, and ease — not from forcing yourself into a rigid “correct” shape. Good posture isn’t about locking yourself into a perfect stance; it’s about giving your body options and freedom to move through different positions without strain.
What You'll Learn in This Blog
How Poor Posture Can Affect Your Body
Posture isn’t just about how you look. It actually plays a huge role in how your body feels and functions every day. When your alignment is off, some muscles are doing more than their fair share, while others aren’t doing enough. That imbalance can create dysfunction in the form of strain, fatigue, and tension that builds over time, which can lead to chronic pain.
"Improper posture can keep muscles shortened for long periods, leading to fatigue and pain that becomes part of a chronic cycle.” — Travell & Simons, Trigger Point Manual
You may have noticed that no matter how much you stretch, the tension keeps coming back. Or your shoulders creep up by the end of the day, and you’re left with that familiar headache or upper back pain. Posture can quietly affect more than just your muscles — it can influence how well you breathe, how rested you feel, and even your digestion.
Everyday Habits That Mess With Your Posture
Looking Down at Your Phone (Tech Neck)
When your head is constantly bent forward in front of your phone or iPad, your neck and upper back muscles kick into overdrive. Over time, this leads to shortened front neck muscles and overstretched upper back muscles. It’s one of the most common causes of modern-day tension headaches and upper shoulder pain — especially if you’re spending hours each day on your phone or laptop.
Slouching on the Couch or in Bed
Soft cushions and low furniture might feel cozy, but they don’t offer the support your spine needs. When your pelvis tucks under and your spine rounds, pressure builds in your lower back—often compressing the sacrum and lumbar region instead of distributing weight evenly.
This posture also shortens the front of your body, including the core and hip flexors, while placing extra tension on the neck and low back. Over time, it trains your body into dysfunction, making it harder to sit upright comfortably—even when you try.
Long Drives Without Support
Spending time in the car — especially on long commutes or road trips — often involves poor support for your spine. Rounded shoulders, slouched hips, and tensed arms gripping the steering wheel, as well as a lack of head support, all contribute to strain on the upper and lower body. Without proper lumbar support or posture awareness, your body absorbs that tension hour after hour.
That stiff, achy feeling you get when stepping out of the car is a reminder that your body isn’t meant to stay fixed in one position —even a “good” position — for too long.
Sleeping in Twisted or Unsupported Positions
Sleep is when our bodies do their best resting and resetting. But if you’re curled into a ball, lying on your arm, or using the wrong pillow, you’re reinforcing poor posture all night. Sleeping with your neck in a position that is too high or too low can compress nerves and strain muscles. Crossed arms or shoulders collapsing forward may lead to tight chest muscles and a limited range of motion upon waking.
What You Can Start Doing Today to Improve Your Posture
Reset Your Sitting Posture
How we sit matters. Making a few simple adjustments to your posture, whether at your computer, while driving, or while eating, can make a noticeable difference in how your body feels.
Make sure you’re sitting upright on your sitting bones, not rolled back onto your tailbone. This keeps your pelvis in a neutral position and allows your spine to stack naturally.
Keep your feet flat on the floor or supported on a small footrest. Dangling legs or crossed knees can tilt the pelvis and throw off spinal alignment.
Use lumbar support. A small pillow, rolled towel, or lumbar roll placed behind your lower back helps maintain the natural curve in your spine.
Align your knees just below or level with your hips. If your knees are too high (like when you’re on a soft or deep couch), your pelvis will tilt backward, and your spine will slump.
Avoid sinking into furniture that encourages slouching. Soft cushions may feel comfortable at first, but they make it hard for your body to stay aligned.
Pillow wedge tip:
If you’re stuck on a soft couch or deep chair, a wedge or firm cushion under your hips can help. It shifts your pelvis forward just enough to make sitting upright feel more natural — and takes some of the load off your lower back.
Wall-sit alternative:
Try sitting on the floor with your head and back fully against a wall. If you can, extend your legs or keep your knees slightly bent — whatever’s comfortable. Let the wall support you as your spine slowly unwinds, as you take easy, deep breaths. It can be a simple way to remind your body of the natural curvatures of your spine.
Pro tip:
Even the best sitting position can become stressful if you hold it too long. Our bodies were made to move, not to stay still. Try to shift your position, stand up, or stretch every 30 to 60 minutes to keep your body moving. The goal isn’t to freeze your body in one “ideal” position — it’s to keep moving, readjusting, and giving your muscles a chance to reset throughout the day.
Upgrade Your Sleeping Setup
You spend a third of your life sleeping, and your body needs support during that time. If your sleep setup is working against you, you’re missing a significant opportunity to reduce pain and improve recovery.
Start with your pillow. Keep your neck in a neutral position, not tilted too far up or down. Side sleepers can try tucking a small pillow or rolled towel between the neck and shoulder to help keep the upper shoulder from curling in.
Refer to our blog, Finding Your Perfect Sleep Position: A Guide to Better Rest and Pain Management, to learn more.
Do Posture Resets During the Day
Even with good posture habits, your body still needs reminders. Throughout the day, try this quick 30-second reset to realign and re-energize:
Stand with your feet roughly shoulder-width apart and lengthen through your spine.
Gently draw your chin in and lift through the back of your neck to create space.
Relax your shoulders downward and slightly back.
Shift some weight toward the balls of your feet, yet keep your heels grounded.
Breathe deeply and slowly, allowing your rib cage to expand and your chest to soften with your sternum, or chest bone, lifting with each inhale.
This slight shift can engage your core, relieve back tension, and help counteract the effects of prolonged sitting or standing. Try it before meals, after meetings, or whenever you notice yourself slumping.
Stretch Out Your Chest
Tight chest muscles are a major reason the shoulders round forward. Opening the front of the body gives your upper back and neck room to relax.
Try this simple stretch:
Stand in a doorway with your hands on either side at or just above shoulder height.
Step one foot forward and gently lean your upper body through the doorway.
Keep your head up and breathe deeply as you hold the stretch.
Stay for 20–30 seconds, then repeat once or twice.
You can adjust your arm height to target different parts of the chest and shoulders. This can be beneficial after or during a long workday in front of the computer, driving, or sitting for long periods.
Support Your Body with Massage, Sauna, and Cold Plunge — and Rolfing® Structural Integration
At Bull City Soles, we offer recovery tools that support your posture and help your body feel its best. Whether you're dealing with chronic tension, compensations from old injuries, or bad habits that are hard to break, hands-on work can make a big difference.
Ashiatsu Barefoot Massage
This is our signature massage technique where the therapist uses their feet to provide deep, broad pressure that releases tension, decompresses the spine, and improves postural alignment. It’s ideal for anyone experiencing back, neck, or shoulder tightness. If you’ve tried massage before and you couldn't get the level of deep you desired, then you'll love ashiatsu!
Infrared Sauna
The infrared sauna helps relax tight muscles, improve circulation, and better prepare your body for stretching or bodywork. The heat penetrates deeply, encouraging the body to release tension from the inside out. It can also helpful after a massage to extend benefits or as part of a regular self-care routine.
Rolfing® Structural Integration
Rolfing is a powerful bodywork method that goes beyond relaxation. It's designed to help the body become more balanced and efficient in its movement and posture. Instead of forcing your body into a “perfect posture,” Rolfing enables you to recognize dysfunctional patterns and make subtle shifts that feel natural and sustainable. Many clients experience improved posture, deeper body awareness, and lasting relief after just a few sessions.
Cold Plunge Therapy
Following a massage or sauna session with a cold plunge can help calm inflammation, re-energize tired muscles, and speed up recovery. The cold exposure also stimulates your body’s rest-and-repair mode, helping you feel refreshed and balanced. Cold exposure is also shown to improve circulation and muscle tone, two of the key components that support good posture. A short 3–5 minute plunge can leave you feeling focused, restored, and physically rebalanced.
Movement Is More Powerful Than Perfection
You don’t need to aim for a single, ideal posture to feel better. Instead, focus on supporting your body’s natural rhythms through movement, mindful rest, and treatments that bring balance to your structure. Small shifts such as sitting with more awareness, stretching regularly, and receiving hands-on care can make a significant impact over time. When your body is given the chance to move well, it starts to feel better — and that’s what matters most.
Ready to feel taller, looser, and more aligned? Book a massage, sauna, or cold plunge session at Bull City Soles today!