Dr. Jordan Sudberg Explains: How Poor Posture Fuels Pain—and Practical Steps to Fix It
In today’s fast-paced, technology-driven world, many of us spend hours hunched over computers, smartphones, and desks. This habitual slouching or forward head posture isn’t just unsightly—it’s a significant contributor to chronic pain. Whether you suffer from persistent neck stiffness, back pain, or unexplained headaches, your posture could be the hidden culprit.
Pain management specialist Dr. Jordan Sudberg has seen countless patients whose pain dramatically improved once they addressed their posture. In this post, Dr. Sudberg explores how posture impacts pain, why poor alignment wreaks havoc on your body, and shares actionable strategies to correct it and reclaim comfort.
Why Posture Matters More Than You Think
Posture is how you hold your body while standing, sitting, or moving. Good posture means your bones and joints are aligned correctly so muscles, ligaments, and tendons work efficiently. Poor posture, on the other hand, causes imbalances that increase strain on your musculoskeletal system.
The Domino Effect of Poor Posture
When your posture is off, certain muscles become overworked while others weaken, leading to:
- Muscle fatigue and tightness
- Joint stress and inflammation
- Reduced circulation
- Compressed nerves
- Altered biomechanics that change movement patterns
“Over time, these imbalances can cause chronic pain and functional limitations,” explains Dr. Jordan Sudberg.
Common Pain Problems Linked to Poor Posture
1. Neck and Shoulder Pain
Forward head posture—a common effect of looking down at phones or working at screens—places excessive strain on the neck muscles.
“For every inch your head moves forward, it gains about 10 pounds of weight on your cervical spine,” Dr. Sudberg notes. This leads to muscle tightness, tension headaches, and even nerve irritation.
2. Upper Back and Mid-Spine Discomfort
Rounded shoulders and a hunched upper back can cause tightness between the shoulder blades and contribute to stiffness and pain.
3. Lower Back Pain
Slouching while sitting flattens the natural curve of your lumbar spine, increasing pressure on discs and ligaments.
“Poor lumbar support during prolonged sitting is a major contributor to chronic low back pain,” says Dr. Sudberg.
4. Headaches
Muscle tension from poor neck posture often triggers tension headaches or migraines.
The Science Behind Posture and Pain
Posture affects not just muscles but your nervous system. Nerve compression from spinal misalignment can lead to pain signals traveling along nerves, sometimes causing radiating pain or numbness.
Poor posture also alters breathing patterns, reducing oxygen flow and increasing fatigue, which indirectly amplifies pain perception.
How to Know If Your Posture Is Causing Your Pain
If you experience persistent pain without injury, it’s worth evaluating your posture. Signs include:
- Rounded shoulders or a forward head when viewed from the side
- Chronic neck or back stiffness
- Frequent headaches or jaw pain
- Pain that worsens after sitting or working at a desk
- Fatigue or muscle tightness after minimal activity
Dr. Sudberg recommends a posture assessment by a healthcare professional for an accurate diagnosis.
Dr. Jordan Sudberg’s Top Tips to Improve Posture and Reduce Pain
1. Ergonomic Workstation Setup
- Adjust your chair so feet rest flat on the floor, and knees are at 90 degrees.
- Keep your computer monitor at eye level to avoid tilting your head down.
- Use lumbar support cushions or chairs that promote natural spine curvature.
“Small workstation changes can make a huge difference in reducing daily strain,” Dr. Sudberg advises.
2. Strengthen Your Postural Muscles
Weakness in the core, upper back, and neck muscles contributes to poor posture.
- Incorporate exercises like planks, rows, and chin tucks to build strength.
- Yoga and Pilates are excellent for improving posture awareness and muscle balance.
3. Stretch Tight Muscles
Tight chest muscles and hip flexors pull your body into a hunched position.
- Stretch your pectorals against a doorway.
- Perform hip flexor stretches regularly.
- Include neck and upper back stretches to relieve tension.
4. Practice Mindfulness and Posture Checks
Set reminders to check your posture throughout the day. Use apps or alarms to prompt you to straighten up.
“Awareness is the first step to change,” Dr. Sudberg emphasizes.
5. Use Posture Support Devices Wisely
Posture braces and ergonomic aids can help retrain muscles but should be used as adjuncts, not crutches.
6. Regular Movement Breaks
Avoid staying in one position for too long.
- Take short breaks every 30 minutes to stand, stretch, and reset your posture.
- Incorporate walking or light activity into your day.
7. Seek Professional Help
If pain persists, consult a pain management specialist or physical therapist.
“Targeted manual therapy, combined with customized exercise plans, can address postural imbalances effectively,” says Dr. Sudberg.
Real-Life Impact: A Patient’s Journey
Dr. Sudberg recalls a patient, Mark, a software engineer plagued by chronic neck and upper back pain.
“Mark’s posture was severely compromised from long hours at his desk,” he says.
Through ergonomic adjustments, strengthening exercises, and mindfulness, Mark saw dramatic pain reduction within weeks.
“He regained mobility and returned to hobbies he had abandoned,” Dr. Sudberg shares.
The Bigger Picture: Posture as Part of Holistic Pain Management
Posture is a piece of the puzzle. Combining it with other strategies—nutrition, sleep hygiene, stress management—optimizes pain outcomes.
“Addressing posture empowers patients to take control of their pain,” Dr. Jordan Sudberg concludes.
Final Thoughts: Straighten Up for a Pain-Free Tomorrow
Poor posture silently contributes to many chronic pain conditions. The good news? With awareness, commitment, and expert guidance, it’s reversible.
“You don’t have to live with pain caused by bad posture,” urges Dr. Jordan Sudberg. “Start with small changes today, and your body will thank you.”
