Poor posture doesn’t just make you look slouched, it can also lead to chronic upper back pain, stiffness, and fatigue. In this blog, Luna’s physical therapists explain how posture affects spinal health and share expert-backed techniques to restore comfort, strength, and confidence.
By Luna , Reviewed by Rachelle Nguyen
Good posture isn’t just about standing tall, it’s a key part of spinal health. When your shoulders round forward and your head juts out while sitting at a desk or scrolling on your phone, the muscles of your upper back and neck have to work overtime to support your head’s weight. Over time, this imbalance can cause pain, stiffness, and even nerve irritation.
When the head moves even one inch forward from the shoulders, the upper back muscles must compensate by contracting harder to keep the body balanced. This constant strain can cause the muscles to tighten and weaken simultaneously, resulting in chronic upper back and neck discomfort.
Some of the biggest posture disruptors include long hours of desk work, smartphone use, weak core muscles, and poorly adjusted workstations. Even stress can contribute — when you’re tense, you’re more likely to hunch your shoulders or clench your jaw. Over time, these small habits add up. Luna therapists recommend evaluating your daily routines and workspace ergonomics to identify these triggers.
Exercises like rows, chin tucks, and scapular retractions help realign your shoulders and strengthen your upper back.
Opening tight muscles at the front of your body makes it easier to maintain a neutral spine.
Keep
your monitor at eye level, your feet flat on the floor, and your shoulders relaxed.
Set reminders to stand, stretch, or walk to reduce stiffness.
A physical therapist can assess your posture, design a customized program, and track your progress to ensure long-term results.
If your upper back pain persists for more than a few weeks, interrupts sleep, or radiates to other areas, it’s best to seek professional evaluation. Luna’s in-home physical therapy makes it simple — therapists come directly to you, bringing personalized care to your doorstep. Learn more about Luna’s posture and spine programs.
Posture isn’t just about appearance, it’s the foundation of spinal health. By understanding how daily habits affect your upper back and taking small, intentional steps to improve alignment, you can reduce pain and move freely again.
Physical therapy, delivered.
Luna is the nation’s leading provider of in-home outpatient physical therapy, trusted by more than 85,000 patients and thousands of referring physicians across the country. With over 1.2 million visits completed and a 99.7% patient satisfaction rate, Luna delivers high-quality, personalized care directly to the patient's home. Recognized by Forbes and Fast Company for innovation in musculoskeletal care, Luna partners with dozens of healthcare organizations to make exceptional PT more accessible and convenient.
Physical Therapist, Expert in Personalized Rehabilitation Care
Rachelle Bordlee Nguyen, PT, DPT, is an accomplished physical therapist with over a decade of diverse clinical experience. Currently a Senior Specialist, Clinical Operations at Luna Physical Therapy, Rachelle has also held significant roles including owner of The Common Woman Physical Therapy and Assistant Clinical Director at SPEAR Physical Therapy. Her experience spans geriatric rehabilitation, pediatric rehabilitation, chronic care management, outpatient orthopedics, post-operative orthopedic care, neurological rehabilitation, medical surgical ICU care, acute care, biomechanical dysfunctions analysis, EMG muscle recordings, and sports medicine. Rachelle's commitment to patient care is evident in her multifaceted career, combining hands-on therapy with clinical leadership and innovation.
Rotator cuff injuries are among the most common causes of shoulder pain, especially for adults over 40 or those with active lifestyles. Understanding the symptoms, treatment options, and recovery process can help you get back to the activities you love, without pain or dysfunction.
Read moreLuna’s physical therapists are more than experts. They are your partners in recovery. With advanced degrees, specialized training, years of hands-on experience, and a genuine passion for helping others, they bring top-quality care right to your home. Learn how Luna’s team ensures safe, consistent, and personalized therapy that empowers every patient to move better, feel stronger, and live confidently.
Read moreYour hip replacement can serve you well for decades with the right care and habits. This guide shares expert-backed strategies to protect your new joint, maintain mobility, and support long-term hip health.
Read moreYou’ve been subscribed to our blog
