What is postural pain?

Postural pain is an umbrella term that can be used to describe pain throughout the neck, thoracic (upper/ middle back), and shoulder regions. It is usually caused or maintained by poor posture or spending long periods of time in one position. It is commonly seen in people who work at a desk, students, or those who must sustain particular positions without regular movement in their occupations. Often postural pain involves persistent aching or stiffness in these regions and can be associated with cervicogenic headaches at times.

What are the risk factors?

• Poor seating or desk ergonomics
• Prolonged periods of sitting or standing
• Lack of physical activity
• Sedentary lifestyles
• Lack of strength in the muscles of the back

What does treatment involve?

The treatment techniques your osteopath chooses to use will be tailored to your individual presentation- but may include a combination of manual therapy, rehabilitation exercises, and lifestyle advice. In the initial stages hands on treatment will be used to assist in decreasing muscle tightness, and to improve mobility in the impacted areas. Rehabilitation exercises will also be prescribed to assist you in stretching through the front of your neck and chest and strengthening the muscles in your posterior chain (the back of your body) to address any compensation that may have arisen.  As it takes time to develop strength, you will work with your osteopath and receive treatment as required to decrease your pain, improve your range of motion and get you back to your day-to-day life pain free.

Ergonomics:

Lifestyle factors are a key consideration in the management of postural pain- as they often predispose and maintain your pain. Without properly addressing and/ or modifying these factors, the pain can be stubborn and hard to shake so this is an important step. Your osteopath may ask you questions about your desk set up and/ or occupational duties. From this they can provide you with instructions on how to modify your environment in order achieve a more suitable posture and decrease strain on the body. While some positions are more suitable than others, it is also important to move around regularly as spending too much time in any one position may contribute to further stiffness and tension.

What can I do about it?

• Consult with an osteopath for hands on treatment and guidance with exercises, and ergonomic factors that may be contributing to your pain.
• Stand up and move around every half an hour when spending long periods at a desk.
• Adjusting your desk, steering wheel, seat, computer screen, or other relevant equipment that you use for extended periods.
• Regular stretching and strengthening.