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How to Improve Your Posture and Be Pain Free

How to Improve Your Posture and Be Pain Free



With upper crossed syndrome the muscles of the shoulders, neck, and chest have become deformed. Specifically, the back muscles of the neck and shoulders become extremely overactive and strained. The muscles in the front of the chest (the major and minor pectoralis muscles) become shortened and tight. As a result of these overactive muscles, the surrounding counter muscles become underused and weakened. In upper crossed syndrome, this causes weak muscles in the front of the neck (cervical flexor muscles) and in the lower shoulders (rhomboid and lower trapezius muscles).


  • hunched over posture
  • repetitive tasks, such as computer use and office work
  • computer and laptop use
  • driving
  • watching TV
  • cellphone browsing, texting, app, or game use
  • reading
  • biking


  • Headache
  • Neck pain
  • Strain in the back of the neck and oftena weakness in the front
  • Chest pain and tightness
  • Pain in the upper back, especially the shoulders
  • Sore shoulder blades
  • Pain in the jaws
  • Tiredness
  • Difficulty sitting, reading, and watching TV
  • Restricted range of motion in the neck or shoulders
  • Numbness, tingling, and pain in the upper arms
  • Pain and reduced range of motion in the ribs
  • Lower back pain


At Elite Pain Care we provide a total body treatment plan that consists of 3 phases. In the 1st we focus on eliminating your pain and alleviating your symptoms. In the 2nd phase of your treatment plan we focus on rehabilitation with physical therapy to increase strength and flexibility. In the 3rd phase of treatment we provide overall wellness. Wellness care provides patients with preventative care and includes personal fitness training, nutritional counseling, postural improvements as well as stress and anxiety management.

Treatment plans include: Spina Adjustments, which aids in the proper alignment of vertebrae in the spine and remove pressure on nerve roots alleviating pain in the neck. Muscle stimulation to increase blood flow, enable faster recovery of muscle soreness, clears lactic acid and increases fresh oxygen and nutrients. Soft tissue therapy increases range of motion, increases flexibility, and it provides you with proper joint function. Physical therapy is a rehabilitation phase of your treatment where our goal is to increase strength, flexibility and range of motion of your joint.