Posture and Pain: Understanding the Connection

Correlation between Posture and Pain

A common question in the clinic is whether poor posture causes pain.

The short answer is yes, poor posture can cause pain as this alters the body’s mechanics, therefore placing more stress on certain joints, muscles, ligaments, tendons, and over time, resulting in compensatory patterns that lead to pain. A study conducted by Kim Deokju showed a direct relationship between postural exercise programs being completed by students and a decrease in upper, mid, and lower back pain levels over eight weeks. The exercise programs were completed three times per week, and the results showed a significant reduction in pain levels throughout the eight weeks. This highlights the strong correlation between posture and pain levels for back pain. ( Deokju, et al, 2015)

Eliza Gawel’s study shows that significant curvatures of the upper and lower back indicate the severity of pain individuals feel.  This shows how the increased angles of lordosis and kyphosis (lower back curvature and kyphosis upper back curvature) can be caused by poor posture, leading to increased levels of pain in patients due to altered mechanics of the spine. This clearly shows the relationship between posture, mechanics, pain, and how they are closely intertwined and affect one another. (Gawel & Zwierzchowska, 2021)

How can poor posture cause pain in more detail? (lower back pain)

Studies have shown that individuals with poor posture have decreased muscle activation in the erector spinae, external oblique, and lumbar multifidus when in a slumped position in comparison to an upright position. The orientation of an individual’s trunk (torso region) predisposes the spine to more vulnerable positions, therefore can cause lower back pain and increase the chances of lower back injury.  These muscles that have less activation in a slumped position are essential for lower back/lumbar spine stability; therefore, it makes sense to increase muscle activation, leading to enhanced stability, while also decreasing the risk of injury.

(Fujitani, 2021)

Training and recruiting more muscle activation can decrease the risk levels of injury to the lower back. Another study showed that training an individual’s back musculature was effective in pain management for patients who suffered from chronic lower back pain, showing significant reduction in pain. (Matheve et al, 2023) 

What can we do to address the pain caused by poor posture?

Some of the strategies we can implement to improve posture and decrease pain can range from soft tissue massage, muscle energy techniques to stretch the muscles, spine manipulation and articulation to restore spinal mechanics and joint range of motion, exercise prescription to address the muscle imbalances that cause poor posture, and education of body mechanics. This creates awareness for the individual, leading to better treatment outcomes due to enhanced knowledge and the ability to move more efficiently.

Load management

Load management is an important aspect that can contribute to a patient’s levels of pain, especially when poor posture is present. Here in the clinic, we can provide you with a load management plan that can help control pain levels whilst improving and addressing muscle imbalances/ weaknesses to progress the patient through the stages of rehab. When load is not managed properly, this can lead to increased risk of re-injury and increased pain levels. This is why here at the clinic, we can provide you with load management strategies to keep your pain levels down and increase intensity in your rehab, which increases muscle strength, all while slowly correcting your posture, improving your mechanics to eliminate your pain and decrease the risk of future injury. 

Reference List

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