Mississauga Pain Clinic offering chiropractic, physiotherapy, massage therapy and orthotic services to residents of Churchill Meadows InMississauga
Mississauga Pain Clinic offering chiropractic, physiotherapy, massage therapy and orthotic services to residents of Churchill Meadows InMississauga
At our clinic, we often see patients struggling with persistent back, neck, or shoulder pain — and one surprising yet powerful contributing factor is often overlooked: poor postural awareness. While we know posture plays a role in musculoskeletal health, new research sheds light on just how deeply our postural habits are tied to pain and overall well-being.
Posture isn’t just about standing tall — it refers to the position and alignment of your body and joints at any given moment. Good posture allows your muscles and joints to work efficiently and reduces the risk of strain. Poor posture, on the other hand, places stress on your spine, muscles, and internal organs, and may lead to a range of health issues, from chronic back pain to digestion problems, incontinence, and even mental health concerns like stress and low mood.
A 2018 study published in BMC Musculoskeletal Disorders introduced an innovative Postural Awareness Scale (PAS), a tool designed to measure how consciously individuals are aware of their posture. Researchers found that people with higher postural awareness experienced significantly lower pain intensity, reduced disability, and better mental health outcomes.
Here are some important insights from the study:
– Patients with chronic spinal and shoulder pain had lower postural awareness.
– Increasing postural awareness through a 10-week mind-body program (which included mindfulness, yoga, and self-care strategies) significantly reduced pain intensity.
– Improvements in posture were associated with improved body image, greater mindfulness, and less stress and depression.
– The more effortlessly a person could remain aware of their posture, the lower their reported pain levels were.
This study confirms what many therapists and chiropractors already observe in clinical settings: helping patients become more aware of their posture can directly influence their recovery.
Other research — including insights from Harvard Health and Dr. Vijay Vad of the Hospital for Special Surgery — reveals that poor posture isn’t just linked to back pain. It can also contribute to:
– Incontinence: Slouching increases abdominal pressure, putting strain on the bladder and weakening pelvic floor muscles.
– Constipation: Hunched posture during bowel movements narrows the anorectal angle, making it harder to pass stool.
– Heartburn and indigestion: Slouched sitting after meals may cause stomach acid to travel upward, increasing acid reflux.
– Neck pain and headaches: Forward head posture adds significant strain on the cervical spine, leading to tension headaches and fatigue.
If you suspect posture is contributing to your pain, here are some simple strategies to begin correcting it:
– Mind Your Spine: Aim for a “neutral spine” — not overly arched or rounded. Engage your core by gently pulling your belly button toward your spine.
– Sit Smart: Use a lumbar support pillow, keep feet flat on the ground, and avoid slouching at desks or while using digital devices.
– Take Movement Breaks: Change positions every 30–60 minutes and include regular stretching in your routine.
– Strengthen the Core and Pelvic Floor: A strong core supports better posture. Try exercises like pelvic tilts, planks, or the seated knee lift.
– Seek Professional Help: A physiotherapist or chiropractor can assess your posture and create a personalized program to improve postural awareness and alleviate pain.
Postural awareness is more than a wellness buzzword — it’s a measurable, trainable skill that can impact how much pain you feel and how you function day to day. At the Muscle and Joint Clinic, we integrate postural education into our physiotherapy, chiropractic, and rehab programs to help our patients develop lasting, pain-free habits.
References:
Cramer, H., Mehling, W. E., Saha, F. J., Dobos, G., & Lauche, R. (2018). Postural awareness and its relation to pain: validation of an innovative instrument measuring awareness of body posture in patients with chronic pain. BMC Musculoskeletal Disorders, 19(109). https://doi.org/10.1186/s12891-018-2031-9
Markowski, M. (2023, July 20). 3 surprising risks of poor posture. Harvard Health Publishing. https://www.health.harvard.edu/staying-healthy/3-surprising-risks-of-poor-posture
Vad, V. (n.d.). Is poor posture causing your back pain? Spine-health. Retrieved May 30, 2025, from https://www.spine-health.com/blog/poor-posture-causing-your-back-pain
Disclaimer:
This blog post is for informational purposes only and is not intended to serve as medical advice or replace consultation with a qualified healthcare professional. Always consult your doctor or a licensed healthcare provider before beginning any new exercise or nutrition program, especially if you have pre-existing health conditions or concerns. The Muscle and Joint Clinic is not responsible for any injury or health condition that may arise from the use or misuse of the information provided.