Pain due to poor posture is experienced by many Torontonians that have a sedentary occupation and lack physical activity. These are individuals whose work requires them to maintain a static posture for more than 6 hours a day and those who do repetitive activities. Eventually, poor posture slowly becomes the new “normal” for the body.

Lack of movement can diminish the ability of your body to distribute nutrients to the affected areas resulting in diminished tissue health. The most common symptoms are tension headaches, neck and shoulder stiffness and pain, difficulty breathing and decreased range of motion usually in the cervical spine. Others experience carpal tunnel syndrome and numbness and tingling down the arms. We often ignore the pain and tolerate it as much as we can and wait until it gets debilitating before we get help. At this point, corrective action must be taken to restore the body’s natural alignment and function.

Massage therapy treatment for postural dysfunction aims to be progressive, not aggressive. The therapist works on the patient’s main complaint while addressing compensatory structures at the same time.

The treatment goal is to relieve pain, improve tissue health, eliminate trigger points, decrease muscle tension, improve muscle length, strength and flexibility, and restore normal range of motion. In addition to this, patients improve breathing, build up confidence, stamina and exhibit a healthier posture.

First the short and tight muscles of the affected areas are slowly stretched back to normal length, to allow more room and less resistance. Examples of tight muscles are the pectorals, scalenes, sternocleidomastoid, suboccipitals, upper traps, hip flexors and hamstrings. The treatment includes progressive passive stretches on the upper chest, neck and shoulders combined with joint mobilizations in these areas and also on the elbows, wrists and the small joints in the hands. The therapist may also use friction technique on areas with adhesions and muscle stripping on the intercostals and rhythmic mobilization from the cervical spine down to the sacrum.

Then the therapist works on the lengthened and weak muscles, stimulating the muscle fibers to rebuild its strength and tone. Some of these muscles are rhomboids, levator scapula, erector spinae and gluteus maximus. The therapist uses fast and heavy tapotement to wake up the tired muscles of back and shoulders. Hydrotherapy may also be incorporated using heat to improve blood flow in tight muscles, and cold hydrotherapy to reduce swelling. The therapist encourages strength training exercises for the back and shoulder muscles to slowly build normal strength and function.

Maintaining a proper posture during work is a constant effort. It has become a very difficult task especially with the lack of proper ergonomics in the work space. It is highly advised to stay conscious of your posture at all times. Take short breaks occasionally, stand up take a deep breath and stretch your entire body by reaching up with your arms and then bending forward touching your feet with your hands. And when you get home at the end of the day, have a warm bath with Epsom salts and immerse yourself in rest and relaxation.

If you have any questions about how massage therapy can help with work related pain or postural dysfunctions, please give us a call at 416-926-0084. Linda Jung is a registered massage therapist and works as a part of an integrative health care team at the Rosedale Natural Health Clinic in downtown Toronto.