Poor Posture: Hidden Causes of Neck and Back Pain and How Physiotherapy Fixes Them
Posture is not just about standing up straight. The way you sit, stand and move influences how your muscles and joints work. Over time, poor posture can contribute to neck and shoulder tension, lower back pain, headaches and even fatigue.
At Neil Minter and Associates, our physiotherapists regularly see discomfort linked to everyday habits such as how you work at a desk, use your phone, or drive. The good news is that with the right assessment and guidance, posture problems can be corrected and pain reduced.
Why Posture Matters
When your posture or movement patterns shift out of balance, some muscles overwork while others weaken. This imbalance can lead to:
- Neck and shoulder tension
- Lower back pain and stiffness
- Reduced mobility and flexibility
- Headaches and fatigue
- In severe cases, restricted breathing mechanics
Research from professional bodies such as the Chartered Society of Physiotherapy and ergonomic studies indicates that improving posture and movement patterns can reduce musculoskeletal pain and improve function.
Common Causes of Postural Strain
- Long hours at a desk or laptop
- Tech neck from mobiles and tablets
- Prolonged driving
- Sedentary routines and reduced core strength
- Unsupportive sleep positions
These strains often build gradually until pain becomes noticeable.
How Physiotherapy Helps
Physiotherapy addresses both symptoms and underlying causes. At Neil Minter and Associates, your plan may include:
Comprehensive assessment – identifying muscle imbalances, joint stiffness and movement habits.
Manual therapy – easing tight tissues and restoring comfortable movement.
Movement retraining – learning efficient ways to sit, stand, lift and walk.
Strength and flexibility work – especially for the spine, shoulders, hips and core.
Ergonomic advice – practical adjustments to your workstation, car seat and daily routine.
By combining hands on treatment with targeted exercises, we help your body relearn balanced, sustainable posture.
Small Changes That Make a Big Difference
- Keep screens at eye level and relax the shoulders.
- Take movement breaks every 30 to 45 minutes.
- Strengthen postural muscles including the back, core and glutes.
- Choose a chair that supports the lower back with hips slightly above knees.
- Add simple daily mobility drills such as chin tucks and shoulder rolls.
Consistency beats intensity. Small adjustments, repeated regularly, protect you from flare ups and improve energy.
When to Seek Help
If pain, stiffness or fatigue keeps returning particularly around your neck, shoulders or lower back a physiotherapist can identify what is driving it and create a plan that fits your work and lifestyle. Early advice prevents minor issues becoming long term problems.
Ready to feel the difference?
Book an appointment by calling 0118 976 0607 or emailing info@neilminterassociates.co.uk.
