Refresh your alignment and reduce pain with these physical therapy-approved tips.
After a summer filled with road trips, beach days, long flights, and plenty of screen scrolling, your posture might be paying the price. Slouching in car seats, relaxing in unsupportive furniture, or spending hours hunched over your phone can all take a toll on your neck, shoulders, and back.
The good news? You don’t have to live with the stiffness or soreness. A few simple adjustments and movement-based strategies—many of which are core to physical therapy—can help get you back on track.
1. Recognize the Warning Signs
Your body will often let you know when your posture has taken a hit. Common signs include:
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Neck or shoulder tension
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Headaches
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Low back pain
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Fatigue after sitting or standing
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A forward head position or rounded shoulders
If these symptoms sound familiar, your body might be asking for a reset.
2. Prioritize Spinal Neutrality
Whether you’re working, lounging, or commuting, maintaining a neutral spine is key. Here’s how:
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Align your ears over your shoulders, and your shoulders over your hips.
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Avoid crossing your legs or leaning to one side for long periods.
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Use lumbar support in chairs and car seats—rolled-up towels work in a pinch!
3. Stretch What’s Tight
Prolonged sitting or lounging can shorten certain muscles. Add these stretches to your daily routine:
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Chest opener: Clasp your hands behind your back and gently lift your arms.
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Neck stretch: Gently tilt your head to one side, bringing your ear toward your shoulder.
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Hip flexor stretch: Try a gentle lunge, keeping your torso upright.
4. Strengthen What’s Weak
Poor posture often stems from weak core and postural muscles. Physical therapy can help you:
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Activate your deep core stabilizers.
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Strengthen your mid-back and shoulder muscles.
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Improve your body awareness with functional movement patterns.
5. Build Better Habits
Small, consistent changes go a long way.
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Take posture breaks every 30–60 minutes.
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Use sticky notes or phone alarms as posture reminders.
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Make sure your workstation or living area supports good alignment.
Ready for a Reset?
If your summer adventures have left your body feeling out of balance, physical therapy can help you recover, reset, and prevent future pain. Our team specializes in personalized movement plans to address posture-related discomfort and improve your daily function.
Schedule a visit with our PT team today and feel the difference better posture can make.