Is Your Posture Causing Your Pain? Common Mistakes & Easy Fixes

We spend hours each day sitting, standing, and looking at screens—and our posture in those moments matters more than we think. Poor posture puts unnecessary stress on muscles and joints, often leading to pain in the neck, back, shoulders, and even hips.

At Elite PT, we often see patients whose discomfort stems from simple but consistent posture habits. The good news? Small adjustments can go a long way toward relieving pain and preventing injury.

Common Posture Mistakes

If you’re experiencing persistent aches, one of these habits may be the culprit:

• Forward head posture: Common with screen use, this strains the neck and upper back.
• Rounded shoulders: Slouching pulls on shoulder and upper back muscles.
• Slumped sitting: Collapsing into your seat weakens core muscles and compresses the spine.
• Locked knees or tilted pelvis while standing: This throws off spinal alignment and causes lower back stress.

How to Improve Your Alignment

Awareness is the first step. Try these posture-improving tips throughout your day:

• Set up your workspace: Keep screens at eye level, feet flat on the floor, and shoulders relaxed.
• Strengthen your core: A strong core supports your spine and helps maintain upright posture.
• Move often: Avoid sitting or standing still for too long. Change positions every 30-60 minutes.
• Do posture checks: Pause a few times a day to gently roll your shoulders back and lengthen your spine.

When to Seek Help

If you're making these adjustments and still struggling with pain, a physical therapist can assess your movement patterns and provide tailored exercises to strengthen posture-supporting muscles.

At Elite PT, we’re here to help you move better, feel better, and stay pain-free—one posture fix at a time.