Does Posture Affect Chronic Pain?

“Sit up straight!” “Shoulders back!” “Stop slouching!”

If you grew up hearing these reminders from parents or teachers, they were definitely onto something! Good posture really does matter. However, it’s not just about appearing confident or following instructions. The way you sit, stand, and move affects your entire body, everything from your head and neck to your back, hips, joints and even your breathing. Poor posture can contribute to chronic pain, muscle tension, and reduced mobility over time.[1]

It’s Not Just How You Sit or Stand—It’s How You Move

Good posture helps keep your spine and muscles in balance, allowing your body to move efficiently and without unnecessary strain. When you maintain proper alignment, your joints distribute weight evenly, your muscles stay relaxed, and your nerves have space to function correctly [2].

When your posture is off, whether from slouching, hunching over your phone, or standing unevenly, your muscles have to work harder to support your body. Over time, this extra effort can lead to:

• Muscle imbalances and tension: Overworked muscles (especially in your neck, shoulders, and lower back) can tighten, while others weaken [3].
• Joint stress and wear: Uneven posture places extra pressure on joints, increasing the risk of early degeneration or osteoarthritis [4].
• Nerve compression: Forward head posture or slumping can compress spinal nerves, leading to pain, tingling, or numbness [5].

Posture isn’t just about sitting up straight; it’s about how you move throughout your entire day. Repetitive movements, awkward lifting, and prolonged periods in one position (especially at a desk or behind the wheel) all impact how your muscles and joints function [6].

Even something as simple as looking down at your phone repeatedly can add up, leading to what’s now called “tech neck” [7]. Tilting your head forward by 60 degrees puts up to 60 pounds of pressure on your neck and upper spine [8].

The Connection Between Bad Posture and Your Pain

Poor posture can trigger or worsen pain in multiple areas, not just your back and impact other aspects of your health. It’s linked to:

• Headaches from tension in the neck and shoulders [1]
• Shoulder and arm pain due to nerve irritation from slouching or rounded shoulders [9]
• Hip, knee, and foot pain from uneven weight distribution or altered gait patterns [10]
• Spinal degeneration and disc herniation over time, especially when combined with age-related changes [11]
• Reduced lung capacity and shallow breathing caused by slouching as it compresses the rib cage and diaphragm, limiting how deeply you can breathe [1]
• Digestive issues from poor sitting posture can compress abdominal organs, slowing digestion and contributing to discomfort or bloating [12]
• Circulatory problems are created when sitting or standing in one position too long, causing reduced blood flow and increasing the risk of swelling or varicose veins [13]
• Fatigue and low energy can be caused by poor posture, as it forces your muscles to work harder to support your body [1]

If I Fix My Posture, Will My Pain Go Away?

Improving your posture can help reduce chronic pain, but it’s not a quick fix. Chronic pain is a complex condition, often involving the muscles, joints, nerves, and the way the brain interprets pain signals. [14]

That’s why pain management specialists take a multidisciplinary approach by combining physical therapy, ergonomic adjustments, strength training, and, when needed, pain-relieving interventions. By managing pain effectively, you can comfortably retrain your posture and build healthier movement habits.

Walk Tall, Sit Up Straight: What Exactly Is Proper Posture?

Think of good posture as your “neutral spine.” It doesn’t actually mean straight. A neutral spine means maintaining your back’s natural curves, allowing your head, shoulders, and hips to stay aligned with minimal strain.[15]

• When sitting: Keep your feet flat, shoulders rolled back, shoulder blades down, and your back supported against the chair.[5] Take a stroll every hour.
• When standing: Balance your weight evenly, keep your knees soft, and align your ears with your shoulders and hips. Avoid standing in one position for too long and use a footrest when possible.[12]
• When walking, look straight ahead with your head balanced above your neutral spine and your shoulders relaxed.[1] Remember to walk heel-toe with a gentle roll.
• When using devices: Raise your screen to eye level to reduce neck strain.[5]

Ways to Correct Posture and Reduce Chronic Pain

You don’t need to become a posture perfectionist; start being more aware of your body’s alignment. Helpful strategies include:

• Physical therapy: A therapist can assess your posture, correct misalignments, and teach strengthening and stabilization exercises [4]
• Core strengthening: Strong core muscles support the spine and prevent slouching [12]
• Stretching tight muscles: Especially in the chest, hips, and neck.
• Ergonomic adjustments: Proper chair height, monitor placement, and keyboard setup can dramatically reduce musculoskeletal strain at work [13]
• Alternative therapies: Massage, myofascial release, or yoga can loosen tension and restore flexibility [11]

And yes, even your sleep posture matters. Try sleeping on your back or side with proper pillow support to help keep your spine aligned.[2]

It’s Never Too Late to Work on Good Posture and Improve Your Chronic Pain

Whether you’ve been sitting at a desk for decades or just started noticing that “tech neck” ache, it’s never too late to improve your posture and feel better in your body. Small daily changes, such as adjusting your workspace, strengthening your core, and moving more mindfully, can make a significant difference over time.

Suppose pain or stiffness is holding you back. In that case, a pain management specialist can help identify the underlying cause of your discomfort and develop a personalized treatment plan that alleviates pain, enhances mobility, and helps you safely retrain your posture. With the proper support, your body can learn new, healthier movement patterns at any age.

Because when your posture improves, so does your energy, confidence, and overall well-being, from head to toe.

Disclaimer: This blog is for educational purposes only and should not replace professional medical advice, diagnosis, or treatment. If you experience sudden numbness, weakness, severe back or neck pain, or loss of bladder or bowel control, or any new or worsening symptoms, seek emergency medical care right away.

Resources:

1. Poor Posture Hurts Your Health More Than You Realize: Tips for Fixing It. Health Essentials Cleveland Clinic [Internet]. Accessed October 17, 2025. Available from: https://health.clevelandclinic.org/health-effects-of-poor-posture
2. Guide to Good Posture. MedlinePlus [Internet]. Published 2019. Accessed October 17, 2025. Available from: https://medlineplus.gov/guidetogoodposture.html
3. Kripa, S., Kaur, H. Identifying relations between posture and pain in lower back pain patients: a narrative review. Bull Fac Phys Ther [Internet]. 26, 34 (2021). https://doi.org/10.1186/s43161-021-00052-w Accessed October 17, 2025. Available from: https://bfpt.springeropen.com/articles/10.1186/s43161-021-00052-w
4. Cramer H, Mehling WE, Saha FJ, Dobos G, Lauche R. Postural awareness and its relation to pain: validation of an innovative instrument measuring awareness of body posture in patients with chronic pain. BMC Musculoskelet Disord [Internet]. 2018;19(1):109. Published 2018 Apr 6. doi:10.1186/s12891-018-2031-9 Accessed October 17, 2025. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5889545/
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6. How to improve your posture. Health Direct [Internet]. Published September 6, 2020. Accessed October 17, 2025. Available from: https://www.healthdirect.gov.au/how-to-improve-your-posture
7. Langenhorst B. Tech neck: Effect of technology. Mayo Clinic Health System. Published April 10, 2024. Accessed October 17, 2025. Available from: https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/effect-of-technology-on-your-neck
8. Hansraj KK. Assessment of stresses in the cervical spine caused by posture and position of the head. Surg Technol Int [Internet]. 2014 Nov;25:277-9. PMID: 25393825. Accessed October 17, 2025. Available from: https://pubmed.ncbi.nlm.nih.gov/25393825/
9. Du SH, Zhang YH, Yang QH, Wang YC, Fang Y, Wang XQ. Spinal posture assessment and low back pain. EFORT Open Rev [Internet]. 2023;8(9):708-718. Published 2023 Sep 1. doi:10.1530/EOR-23-0025 Accessed October 17, 2025. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10548303/
10. Viseux FJF, Simoneau M, Billot M. A Comprehensive Review of Pain Interference on Postural Control: From Experimental to Chronic Pain. Medicina (Kaunas). 2022;58(6):812. Published 2022 Jun 16. doi:10.3390/medicina58060812 Accessed October 17, 2025. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9230450/
11. Kim D, Cho M, Park Y, Yang Y. Effect of an exercise program for posture correction on musculoskeletal pain. J Phys Ther Sci [Internet]. 2015;27(6):1791-1794. doi:10.1589/jpts.27.1791 Accessed October 17, 2025. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4499985/
12. Goldman H. Is it too late to save your posture? Harvard Health Publishing [Internet]. Published January 09, 2025. Accessed October 17, 2025. Available from: https://www.health.harvard.edu/exercise-and-fitness/is-it-too-late-to-save-your-posture
13. Ergonomics. Spine-health [Internet]. Published 2025. Accessed October 17, 2025. Available from: https://www.spine-health.com/wellness/ergonomics
14. Slater D, Korakakis V, O’Sullivan P, Nolan D, O’Sullivan K. “Sit Up Straight”: Time to Re-evaluate. Journal of Orthopaedic & Sports Physical Therapy [Internet]. 2019;49(8):562-564. doi:https://doi.org/10.2519/jospt.2019.0610 Accessed October 17, 2025. Available from: https://www.jospt.org/doi/10.2519/jospt.2019.0610
15. Bowman K. What Is a Neutral Spine, Anyway? Healthline [Internet]. Accessed October 17, 2025. Available from: https://www.healthline.com/health/fitness/what-is-a-neutral-spine-anyway