We live in a digital era, almost everything happens through a screen, and you know what that means? We’re always hunched over, either on our phones, or our computer screens, making us all victims of bad posture. You might think, okay so my neck is a little strained or my back is rounded for a little bit, what’s the big deal? Well, it’s a bigger deal than you might think, because improper posture can cause stiff muscles and body aches, which can eventually lead to an array of problems from arthritis to joint damage in the long run. If you’ve been noticing neck, shoulder or back pain lately, a big cause could be your poor posture.
This is why it is important to take precautions and work on correcting your posture sooner rather than later to save yourself the trouble of ailments (and medical bills) in the future. Many people opt for massage therapy as it provides relaxation and alleviates muscle tension, but it can also greatly improve posture. At Pre-Kinetic Wellness Centre we offer Deep Tissue and Swedish Massage Therapy which can help correct poor posture so you move comfortably and have a higher quality of life.
Here are five of the most common posture mistakes to watch out for and how massage therapy can help correct them:
1. Slouching in Your Chair
Slouching happens when you sit or stand in a lazy, droopy position. It might feel comfortable at first, but it weakens your core and back muscles over time, leading to muscle tension and pain. The longer you sit like this, the more strain you put on your spine and supporting muscles.
Fix it: Strengthening exercises help recondition weak muscles, and adjusting your chair or sitting posture can provide short-term relief. Long-term, massage therapy restores muscle function and improves posture through techniques like kneading, stretching, and tapping, which relax tense muscles and promote better spinal alignment. For deeper relief, a deep-tissue massage can target chronic tension and tightness caused by prolonged slouching.
2. Hunched Over Neck (aka Text Neck!)
Spending hours hunched over a keyboard or phone strains the upper back tightens the chest and shoulders and creates serious neck tension. It may feel natural due to your lifestyle habits, but it affects spinal alignment and leads to discomfort.
Fix it: Stretch throughout the day, switch positions often, and be mindful of your posture. The issue isn’t technology itself—it’s prolonged poor positioning. A Swedish massage can help loosen tight neck and shoulder muscles while promoting relaxation and better posture awareness.
3. Leaning on One Leg
We’ve all done it—shifting our weight onto one leg because it feels more comfortable. But over time, this habit creates imbalances in your hips, strains your lower back, and even misaligns your spine. One side of your body starts overworking while the other weakens, increasing the risk of pain and injury.
Fix it: Try to stand evenly on both feet and engage your core. If you catch yourself leaning, shift your weight back to the center. Strengthening exercises for the core and legs help create better balance, and massage therapy releases tension in overworked muscles, improves circulation, and helps realign the body. A deep tissue massage can address the deep-seated muscle imbalances that develop from years of uneven weight distribution.
4. Poking Chin
Ever notice yourself pushing your chin forward while looking at a screen? This “poking chin” posture happens when your head sits too far forward in relation to your shoulders. Over time, this strains the neck muscles and spine, causing tension headaches, neck pain, and even nerve compression.
Fix it: Be mindful of your head position throughout the day—your ears should align with your shoulders instead of jutting forward. Strengthening the neck and upper back muscles also helps. A Swedish massage can ease tension in the neck and shoulders while improving flexibility and mobility.
5. Rounded Shoulders
Sitting for long periods, working at a desk, or excessive phone use often causes the shoulders to roll forward. This leads to tight chest muscles, weak upper back muscles, and a hunched posture that strains the spine. It can also contribute to chronic neck and shoulder pain, making everyday movements more difficult.
Fix it: Strengthening the upper back and stretching the chest muscles helps bring the shoulders back into alignment. Practicing good posture—such as pulling your shoulders back and keeping your chest open—can make a big difference. Massage therapy can target tight chest muscles and weak upper back muscles, improving flexibility, reducing stiffness, and gradually restoring a more natural, upright posture. If your shoulders feel locked in this position, a deep tissue massage can break up muscle tightness and restore better posture.
At Pre-Kinetic Wellness Centre, our team of highly trained and experienced registered massage therapists are here to help you correct posture imbalances, relieve muscle tension, and enhance your overall wellness. Whether you’re struggling with back pain, neck stiffness, or chronic tension from poor posture, we offer specialized massage therapy services, including deep tissue and Swedish massage, to target your unique needs.
Don’t wait until discomfort turns into long-term pain—take control of your posture and movement today. Book an appointment with our skilled therapists and start feeling better, moving better, and living better.