Good posture isn’t just about standing tall — it’s essential for the health of your muscles, bones, and joints. The thoracic spine plays a big part in posture, but many of us spend hours sitting at desks or staring at screens, which can lead to a forward head and rounded shoulders. Poor body alignment can impact the back, neck, and shoulders. In this guide, we’ll share exercises and workstation adjustments that can help you maintain good posture, relieve neck and back strain, and improve shoulder health — all with minimal time investment.
The thoracic spine is the driving force of posture
The thoracic spine is essential for maintaining good posture; when neglected, your body compensates in ways that can lead to discomfort. Poor thoracic spine posture leads to rounded shoulders and a forward head leading to back pain, neck tension, and even headaches. For example, a rounded thoracic spine and shoulders is a common posture problem that often develops from extended desk time and can lead to muscle strain over time.
The benefits of good thoracic spine health
- Alleviates pressure on your neck and upper back and shoulders
- Reduces the risk of chronic pain and fatigue
- Improves alignment, which aids balance and mobility
Supporting spinal health is a simple but powerful way to maintain long-term comfort, so let’s look at some practical ways to strengthen and protect these muscles.
Check your posture in less than 30 seconds!
- Check in with your neck and chin. “Forward head posture,” often caused by lots of computer and phone screen time, can lead to your shoulder blades migrating forward. Try to align your chin with your sternum or breastbone, or as close as your body will allow.
- Elongate the back of your neck and do a slight chin “tuck” to ensure a neutral neck position.
- Check in with your mid or thoracic spine, the portion right between your shoulder blades. If your shoulder blades are not set properly — in a back and slightly down position — on your spine, it will not only tighten the front of the shoulders, but it will also lengthen the muscles that support the shoulder blade to a point where they function poorly, often leading to dysfunction and injury. Do you find yourself rounding forward? Try sitting up a little, with your shoulder blades sitting back and slightly down, without sticking your ribcage forward.
3 simple exercises to boost posture and relieve tension
Adding short shoulder exercises to your daily routine can help you reset your posture and relieve tension in the neck and upper back. Here are a few exercises you can do almost anywhere:
- Shoulder Blade Squeeze
Sit or stand tall, keeping your arms relaxed by your sides. Slowly squeeze your shoulder blades together, holding for about 5-10 seconds before releasing. Repeat 3 times. This exercise strengthens the muscles that stabilize your shoulder blades, which helps keep them from rounding forward, effectively easing neck strain. - Shoulder Shrugs
Raise your shoulders toward your ears, hold the position for a second, then release. Repeat 10 times. Shoulder shrugs relax tight muscles and relieve tension, perfect for a midday reset. - Wall Angels
Stand with your back flat against a wall, arms raised at a 90-degree angle. Slowly raise and lower your arms while keeping them in contact with the wall. Aim for 8-10 repetitions. This exercise supports flexibility in the shoulders and upper back, promoting better posture.
Pro Tip: Set a reminder to do these exercises a couple of times during your workday or whenever you notice shoulder tightness or back/neck pain!
4 tips for setting up an ergonomic workspace
Optimizing your workstation is crucial for supporting your posture and shoulder health. These adjustments take just a few minutes but can make a big difference in preventing shoulder, back and neck strain.
- Chair Height and Support
Your chair height should allow your feet to rest flat on the floor, with your knees at a 90-degree angle and lower back supported. If your chair doesn’t have lumbar support, consider a small pillow to provide additional back support. - Screen Height
Position your screen so it is at or just below eye level. This keeps your head and neck in alignment and reduces the tendency to slump forward. - Desk and Arm Positioning
The desk height should allow your forearms to rest comfortably at a 90-degree angle without raising your shoulders. If possible, adjust your chair or desk to maintain this alignment. - Keyboard and Mouse Placement
Keep your keyboard and mouse close enough so that you don’t have to overreach, which can lead to shoulder tension. Ideally, your forearms should be parallel to the ground.
Pro Tip: Check your setup once a week to ensure everything is still positioned comfortably as habits can shift over time.
5 daily habits to avoid back and neck pain
Outside of workstation ergonomics, here are more habits that promote good posture and shoulder health while reducing neck and back strain throughout your day:
1. Stretch Regularly
Incorporate shoulder and chest stretches into your morning and evening routines. Even simple arm circles and chest stretches help release chest tightness and improve range of motion.
2. Practice Mindful Posture
Set periodic reminders to sit up straight, roll your shoulders back, and engage your core while keeping your head aligned with your spine. Posture check-ins throughout the day can prevent slouching from becoming a habit.
3. Take Micro-Breaks
Regular short breaks throughout the day can prevent stiffness and improve circulation to your shoulders, neck, and back. Stand up, stretch, or walk around every 30–60 minutes to reset your posture and relieve shoulder tension.
4. Strengthen Your Shoulder and Back Muscles
Exercises including shoulder presses, rows, and planks can build shoulder strength and stability, which contribute to better posture. Try adding a set of each to your breaks.
5. Keep it Even and Lift with Your Legs
If you carry a heavy bag, use a backpack or distribute the weight evenly between both shoulders to prevent imbalances. When you need to lift heavy items, bend at the knees and engage your core to avoid overloading the back and neck.
Perfect your posture for pain free living
By making a few simple adjustments and incorporating daily exercises, you can support the health of your shoulders, neck, and back. Small changes in posture and movement add up, improving comfort and reducing the risk of long-term discomfort.
If you’re experiencing chronic shoulder, neck or back pain or want more personalized advice, our physical therapists can provide personalized support to help you feel your best. Contact us to learn more.
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