Posture ProblemsSymptoms & Treatment
Posture issues often relate to habits, strength and mobility. Physiotherapy helps build capacity and reduce strain.
What are posture problems?
Common areas include the neck, shoulders and lower back. Targeted mobility and strengthening can reduce pain and improve function.
“Posture” is less about a single perfect position and more about having the capacity to move between positions comfortably. Sensitivity often builds with prolonged time in one position and eases with movement variety and progressive loading.
Who it affects and typical treatment
Who it affects
- Office workers and students with long device time
- People returning after inactivity or illness
- Workers in repetitive roles or long driving hours
- People with high stress or poor sleep impacting recovery
- Those with mobility limits impacting position variety
Typical treatment plan
- Mobility plus postural endurance/strength
- Workstation strategies and position variety
- Education on flare‑up management and pacing
- Gradual increases in tolerated sitting/standing time
- Gradual exposure to tolerated time under task
Common causes
Sedentary habits
Prolonged sitting with little movement variety.
Muscle deconditioning
Reduced endurance in postural muscles.
Mobility limits
Thoracic, shoulder or hip stiffness changes posture.
Work setup
Suboptimal desk or device use patterns.
Common symptoms
How a physiotherapist can help
- Ergonomic advice and movement variety
- Postural endurance and strength training
- Mobility for thoracic spine, shoulders and hips
- Load management and activity planning for work/study
- Education to reduce fear and improve self‑management
Effective treatments
Exercise therapy
- Scapular, trunk and hip endurance/strength
- Task practice for desk and daily activities
Manual therapy (short‑term)
- Pain‑modulating techniques to support movement
- Joint mobilisation as indicated
Education & self‑management
- Move more often; vary positions
- Set up desk/device ergonomics
Adjuncts
- Heat/ice for comfort
- Short‑term analgesics as advised
At‑home management
Mobility
- Thoracic rotations and extensions
- Hip flexor and hamstring stretches
- Neck mobility and gentle chin‑tucks
Strength
- Scapular setting and rows
- Trunk endurance (dead bugs, bird‑dogs)
- Hip/glute strengthening
Habits
- Change positions every 30–60 minutes
- Set reminders for movement breaks
- Optimise desk/device setup
What to expect in physiotherapy
Assessment
Movement and endurance screening; ergonomic and activity review. Red flags are screened and a plan is tailored to your goals.
Plan
Mobility and endurance plan, workplace strategies, progress milestones. Expect meaningful change over 4–8 weeks with consistent practice.
Progress
Advance time under task and variety; reduce symptom sensitivity. Loads and complexity are increased gradually to build resilience.
Medical Disclaimer
This information is for educational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider for diagnosis and treatment.