The Key to Muscle Relief Might be in Your Posture, but Not in the Way You Think

by Bethany Peterson May 20, 2026

When people hear the word posture, they often picture someone sitting up straight at a desk or being reminded (for the hundredth time) to stop slouching.

But posture isn’t about looking “correct.” It’s about how your body functions, all day, every day.

Your posture influences how your muscles fire, how force moves through your body, how much strain ends up on your joints, and how well you build strength and flexibility over time. When posture is working with you, your body feels more supported. When it’s working against you, pain often isn’t far behind.

Posture is happening all the time, not just when you think about it

Posture isn’t just how straight you stand, it's about how you...

For example, we often see people with neck and shoulder pain who are surprised to learn that their symptoms may be connected to how they relax at night. Lying in bed holding your phone above your face while scrolling might feel harmless, but that position asks a lot of your neck, shoulders, and upper back. Over time, that posture can contribute to stiffness, tension, and pain, even if everything else in your day feels “fine.”

A small posture habit that caused a big problem

One of our physical therapists had a friend dealing with persistent outer knee pain. She’d tried stretching, strengthening, and resting, but nothing seemed to help.

Then one day, our PT noticed something subtle.

While standing at a counter and chatting, her friend casually rested her left foot against the inside of her right knee... a relaxed, flamingo-like stance she used all the time without realizing it. That repeated asymmetrical posture was shifting load through her hip and knee in a way her body wasn’t tolerating well.

Once that habit was addressed (along with targeted strength and movement work) the knee pain finally made sense. And more importantly, it finally started to improve.

We can't tell you how many times we've been able to connect a pain with some kind of strange posture-related thing a patient didn't even know they were doing!

Building strength is key

In many cases, the best way to improve posture is to build strength. Your muscles are your best friend when it comes to holding your body comfortably in position.

When your muscles are strong enough to support your body, they're going to naturally help you have better posture without having to think too much about it.

For example, if you have a job that requires you to stand for long periods of time, stronger muscles are going to help you stand longer, more comfortably, and protect your body from a lot of the wear and tear that you might have if your muscles weren't as strong.

Your nervous system is also connected

When your nervous system gets stuck in fight or flight mode, your body holds more tension. Common places to hold that tension are in your neck, your shoulders, and your back, all places that impact your posture!

Finding strategies to calm your nervous system can help relax those muscles and, as a result, improve your posture.

ONE OF OUR BEST PHYSICAL THERAPY SUGGESTIONS FOR CALMING YOUR NERVOUS SYSTEM IS A SLEEP STRATEGY!

If you struggle with stress and anxiety as you're falling asleep (and likely waking up with pain in your neck or shoulders), try resting a weight plate, weighted vest, or weighted blanket on your chest and night while focusing on your breath. Try slowing your breath and feel the weight as it helps calm your nervous system and relax your body.

Posture matters during exercise, too

Even when you’re building strength, being active, and “doing all the right things,” posture still plays a major role.

Running posture: How you hold your torso, where your head sits, how your arms swing, and how your foot strikes the ground all affect how force travels through your body. Poor running posture can contribute to issues like shin splints, knee pain, hip discomfort, or low back pain, even if your mileage or pace hasn’t changed.

Lifting posture: Whether you’re lifting weights at the gym, carrying groceries, or picking up a child, posture matters. A neutral spine, good core engagement, and balanced load distribution help protect your back, hips, and shoulders while allowing you to actually build strength instead of compensating around weaknesses.

Strength training & workouts: If posture breaks down during squats, lunges, push-ups, or overhead movements, certain muscles end up doing more than their fair share. Over time, this can limit progress, reduce flexibility, and increase the risk of overuse injuries.Good posture during exercise isn’t about rigidity, it’s about alignment that allows your body to move efficiently and safely. When in doubt, think about stacking ribs over pelvis.

Desk posture and ergonomics

If you work at a desk for long periods of time, posture and ergonomics deserve special attention. Hours spent sitting with a poorly positioned monitor, chair, or keyboard can quietly contribute to neck pain, shoulder tension, wrist discomfort, and low back pain.

The good news? Small adjustments can make a big difference.

Here’s a simple guide to help you optimize your workspace.

Posture isn’t about being perfect or holding one “ideal” position all day long. It’s about awareness, variety, and support.

When you understand how you sit, stand, move, and exercise, you gain valuable insight into:

Why certain pain keeps showing up
Where your body may be compensating
How to build strength and flexibility that lasts

If you’re dealing with pain, discomfort, or recurring injuries and aren’t sure what’s driving them, our physical therapists can help you connect the dots and create a plan that supports how you actually live and move.

Schedule an appointment or sign up for a free consultation today.