How Is Poor Posture Impacting Your Neck?

I know, I know. More posture lectures....

Before I explain how to program yourself to have your best posture using a "long neck" as the key word and NOT over correcting with the "shoulders back" cueing, let's talk about why the position we hold our neck in even matters. It matters even when it doesn't hurt. Poor posture is directly impacting your neck. It's like when you drive a car and the alignment is off or the tires are unevenly inflated. It doesn't really hurt to drive but if you drive like that for long enough, uneven wear and tear will occur and eventually something will break, or at least become a noticeable problem.

Our necks are the same way. If we chronically hold our neck in a position that unduly taxes muscles, joints or nerves in our neck. eventually we will be made aware either by pain or the inability to move how we want to.

Bones and Joints of the Neck

We have 7 neck (cervical) bones. Those seven bones are stacked on top of each other with the commonly known disc in between each one. The bones fit together a specific way, like a 3 dimensional puzzle piece, and they are in contact with each other at the disc joint but also have connections on the sides of each bone with another 2 joints called the facet joints. I describe these facet joints on the sides of each bone as shingles because the shape looks like a shingle of a roof. These shingle looking joints have to glide up and down on themselves in order for us to be able to move our necks.

The way the bones stack with these joints creates a tunnel or hole on each side in which the nerves and blood vessels travel through. When someone has a "pinched nerve" it is often in this area and there is pain traveling down the arm.

This is What Happens to The Joints When You Slouch

When we "slouch" or relax into a upper trunk flexed position with the mid neck in an extended position we smash these facet, or shingle joints, down on themselves and make the tunnels for the nerves smaller.

Just by relaxing into that position we create closing down and compression of those joints and spaces. This compromises circulation and can lead to stiffening of the tissue to feel stuck in this position. Like the bad tire pressure, it may not hurt now or for a very long time, but it is causing breakdown nonetheless.

Here I'm transitioning from a slouched position with a compressed, sensitive neck to sitting up tall with a longer neck in proper alignment.

Muscles

In order for muscles to function how they are supposed to, and not have pain, they have to maintain their ideal length. If they are too short we feel stiff and have limited movement in a specific direction. If they are too long or in a lengthened position they can become inhibited, or less able to be active and do their job.

We have many layers of muscles in the neck. The layer most people are aware of is the layer we can see, that would be the outer layer. These muscles are responsible for moving the neck. The well known trapezius is in this layer.

A lesser commonly known muscle group or layer is the suboccipital muscles or the "upper cervical" muscles.

This is What Happens to The Muscles When You Slouch (Poor posture and how its impacting your neck)

When we "slouch" or relax into an upper trunk flexed position with the upper neck in an extended position we hang out in a position that shortens those two large muscles and muscle groups. Shortened muscles tend to get stiff and sensitive. This is usually the point where the person notices there is something off and feel they need to stretch or change positions. If you've waited until you have pain to move, you've waited too long.

Its like your grandmother told you when you made a sour face "Your going to stay that way if you don't be careful." She was right. When we slouch, we are going to stay that way if we are not careful.

Let's think long neck, open those joint spaces, and lengthen those suboccipital muscles.

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About The Author

Meet Dr. Dawn, a dedicated doctor of physical therapy since 1995. She became an orthopedic specialist in 2000 with an Orthopedic Manual Therapy Certification and earned a Doctor of Science in Physical Therapy from Oakland University in 2016 demonstrating a strong commitment to lifelong learning. Dawn opened her own practice in 2020, offering concierge physical therapy services to the Metro Detroit area.

Dawn has extensive experience working with a diverse range of patients facing both orthopedic and neurological challenges, as well as high performing athletes. However she has a strong passion and vast knowledge for working on the spine. Her years of dedicated practice and advanced training have equipped her with remarkable skills in movement assessment and rehabilitation. She takes pride in guiding clients through all stages of recovery—from post-injury or surgery rehabilitation, to  adventure travel preparation and golf performance.

Dawn was a triple sport collegiate athlete competing in diving, sailing, and gymnastics. Post college, Dawn has participated in many athletic events: fitness competitions, triathlon and ironman competitions, open water swimming and backpacking. She has overcome many of her own injuries and setbacks, most recently a total knee replacement. She has applied  her expertise into her own recovery which enables her to relate to her clients in a unique and compassionate way.

Her passion is to spread the message of empowering people to live active lives and extend their living-well years to the max, through movement. Dawn walks the talk.