What postural issues are
There is no single perfect posture. Healthy bodies come in many shapes, and moving between positions matters more than holding one. Problems tend to show up when you spend most of the day in the same position and your muscles and joints adapt to it.
Common patterns include the head drifting forward of the shoulders, rounded shoulders, a stiff and curved upper back, and a pelvis that tips forward or tucks under. On their own these are not diseases. They become relevant when they come with neck, shoulder, back or headache symptoms.
Posture is shaped by habits, workspace, strength, flexibility, old injuries and even mood and fatigue. It is also shaped by your body's structure. Some curves, such as scoliosis, are part of the spine itself and need proper assessment rather than simple advice to sit up straight.
The aim of care is not to force a rigid position. It is to help stiff areas move, build the strength that makes upright positions easier to hold, and set up your day so you change position more often.
What can cause postural issues
These are some of the most common contributors to posture-related aches, and how they tend to feel.
- Long hours at a desk
- Sitting for hours with a screen that is too low or too far away draws the head and shoulders forward. Many people feel a burning ache between the shoulder blades by the end of the day.
- Phone and tablet use
- Looking down at a phone for long stretches loads the back of the neck. This is sometimes called text neck and often shows up as neck tightness and headaches.
- Weak postural muscles
- When the deep neck flexors, mid-back and core muscles are underused, upright positions feel tiring to hold. You may find yourself slumping within minutes of sitting up.
- Tight chest and hip muscles
- Chest muscles that stay short pull the shoulders forward, and tight hip flexors from sitting can tip the pelvis. Both can contribute to back and shoulder strain.
- Old injuries and compensation
- After an injury, the body often shifts weight or holds itself differently to protect the area. Those changes can stay long after the original pain is gone.
- Structural curves
- Scoliosis and other structural changes affect posture in ways exercise alone does not reverse. They need careful evaluation, and children and teens with a visible curve should be seen by their pediatrician.
How Dr. Okhowat evaluates and treats postural issues
Care starts by understanding your daily routine as well as how your body is moving.
Your day, in detail
Dr. Okhowat asks how many hours you sit, what your desk and screen setup looks like, how you use your phone and how you sleep. He also asks about symptoms like neck pain, headaches or back aches.
Posture and movement exam
He looks at how you stand and sit, then checks the movement of your neck, upper back, shoulders and hips. Muscle tightness, strength and any structural curves are noted.
Hands-on care for stiff areas
If stiff joints in the upper back or neck are part of the picture, care may include spinal adjustments, mobilization and soft tissue work. Freeing up stiff areas can make better positions easier to reach.
Workspace and habit changes
You will get specific suggestions for screen height, chair setup and movement breaks. The postural and ergonomic training service covers this in more depth.
Strength you can keep
Short, simple exercises for the mid-back, neck and core help you hold upright positions with less effort. Most take only a few minutes and fit into a workday.
What care may help with
Posture changes slowly and depends a lot on daily habits. Many people notice improvements like these over time.
- Less end-of-day aching in the neck, shoulders and upper back.
- Upright positions that feel less tiring to hold.
- Fewer posture-related tension headaches for some people.
- A workspace that supports your body rather than working against it.
- Simple routines you can keep up long after your visits end.
Is this right for me?
Posture-focused care may be a good fit if your aches build through the workday, if you have been told you slouch or have forward head posture, or if you want to set up healthier habits before problems start.
Some posture changes are a sign of something that needs medical evaluation. Please see a physician first if any of the following apply.
Often a good fit
- Neck, shoulder or upper back aches that build during long desk days
- Forward head posture or rounded shoulders you would like to improve
- Tension headaches that seem tied to screen time
- People who want an ergonomic review of their home or office workspace
See a physician first
- A noticeable new curve or hump in the spine, or a change in height
- A child or teen with uneven shoulders, hips or a visible curve
- Back pain with fever, unexplained weight loss or a history of cancer
- Sudden posture change after a fall, especially if you have osteoporosis
- Numbness, weakness or trouble with balance or walking
- Severe back pain that does not change with position or rest
If you have any of these, please see a physician or go to urgent care before booking. In an emergency, call 911.
How Dr. Okhowat approaches posture
With over 19 years as a Doctor of Chiropractic, a degree he earned at Cleveland Chiropractic College, Dr. Omid Okhowat treats posture as more than a stance. In his care, posture is one part of a larger picture that includes how you work, sleep, exercise and handle stress.
As a Diplomate of the College of Manipulative and Body Based Practices with the American Association of Integrative Medicine, he uses hands-on care to help stiff areas move. As an AAIM Fellow, he pairs that with practical lifestyle guidance, because the hours outside the office shape posture more than any single visit.
Okhowat Chiropractic is on Wilshire Boulevard just west of Fairfax Avenue, convenient to the office buildings of Mid Wilshire. If your exam shows a structural problem that needs imaging or a specialist, you will be referred.
- DC, Cleveland Chiropractic College
- AAIM Fellow
- AAIM Diplomate, Manipulative and Body Based Practices
- Over 19 years of experience
Questions patients ask
Can a chiropractor improve my posture?
It may. Hands-on care aims to loosen the stiff segments that make slumping the easy option, and the exercises and desk changes you learn give your muscles a reason to hold a new position. Lasting change depends mostly on what you do between visits, and results vary from person to person.
Is there a correct way to sit?
There is no single correct posture. A supported, upright position with your screen at eye level is a good starting point, but changing position often matters more than holding one perfectly. Try standing or moving briefly every 30 to 45 minutes.
Do posture correctors and braces work?
Braces can remind you to sit up, but relying on them for long periods may let your own muscles do less. Most people get more from strengthening exercises and better workspace setup. Ask before using one regularly.
How long does it take to change posture?
Many people feel less achy within a few weeks of changing their habits and starting exercises. Visible posture changes take longer and depend on consistency. Structural curves may not change much, though symptoms often can.
Is my phone really bad for my neck?
Looking down for long periods increases the load on the back of the neck. The phone itself is not the problem; the position and time are. Hold it higher and take regular breaks.
Can posture cause headaches?
Yes, for some people. A forward head position can strain the muscles at the base of the skull and contribute to tension-type headaches. If headaches are frequent or changing, see your physician as well.
What is the most useful posture exercise?
There is no single exercise that suits everyone. Chin tucks, shoulder blade squeezes and gentle upper back extension are common starting points. Your plan will be based on your own exam findings.