How Massage Can Help Improve Your Posture Naturally
Updated: Jul 2
Remember your Mum telling you to sit up straight or to stop slouching?
It's funny how those words come back to us as adults. Many of us spend hours at a desk, looking down at our phones or driving, and before we know it our shoulders have rounded, our neck feels stiff and standing tall no longer feels natural.
Poor posture can really affect your body and your muscles.
The good news is that improving your posture isn't just about remembering to sit up straighter. Looking after the muscles that support your body can also make a real difference, and that's where massage may help.
1. Massage May Improve Your Range of Motion
If you’ve noticed that you are numb, stiff or have limited mobility, all of these can be because of bad posture.
As a massage therapist, we start our assessment of what we need to do in the massage the minute you walk through the door. A client with poor posture will let us know which parts of the body are sore or tight without them even saying a word.
As slouching or even sitting in an awkward position can affect the biodynamics of your body, this can affect your range of motion.
When you’re sitting slumped over a desk or standing with a curved back, over time, your body will start to get used to this misalignment.
Over time, some muscles can become overworked while others become weaker, leaving your body feeling stiff, tight and less comfortable to move.
Poor posture may contribute to postural changes such as increased thoracic kyphosis or an exaggerated lumbar curve in some people, although these conditions often have multiple contributing factors.
Research has found that massage therapy may improve flexibility and joint range of motion, particularly when combined with stretching and appropriate exercise.
Regular massages can help, especially if you have shoulder flexion and abduction.
There are several studies that back up this claim, including a 2017 systematic review and meta analysis study and a 2001 study written in the International Journal of Neuroscience.
For office workers, a regular seated chair massage can help with poor posture caused by sitting in front of a computer too much.
2. Massage Can Help Ease Muscle Tension
When posture is poor, muscles will automatically tighten to increase the stability of the person’s core.
And although this is your body’s natural reaction, it results in a restricting movement and produces muscular knots throughout your body, as well as cramping, leading to muscle pain.
This constriction is most likely to happen over time, rather than immediately. Because of this, you need a therapy that will gradually improve it, in a way that’s as soothing as possible.
A 2019 article looked at this claim, confirming through in-depth research that tension in the body, along with poor breathing and stress has a direct impact on your posture.
Relaxing the tense muscles through the use of long strokes and mild pressure (or deeper pressure in some circumstances), many people find it easier to move more comfortably and maintain a more natural posture.
the body will no longer be forced into a painful contracted state – allowing you to sit or stand comfortably with a straight posture.
This is particularly helpful for those who have to work at a desk for long periods of time or who don’t move much.
3. Massage May Help Reduce Pain
Poor posture can lead directly to joint stiffness and muscle tightness, resulting in an increase in pain around the body.
Whether this is in the lower back, neck, shoulders or another part of the body, it can make movement uncomfortable for many people.
Massage doesn't physically realign the spine, but by reducing muscle tension and improving mobility it may help you move and stand more comfortably.
Massage encourages circulation and helps reduce muscle tension, which many people find makes movement feel easier and more comfortable.
Lymphatic massage may also help improve lymph fluid circulation.
Using a variety of techniques, an experienced massage therapist will be able to target exactly where you are feeling pain and help to relieve it.
A 2011 study in particular discovered that massage is particularly useful for those suffering from chronic low back pain. Further, this randomized controlled trial investigated the impact of massage therapy on posture and gait-related parameters in individuals with chronic neck pain.
The results indicated that massage therapy led to improvements in posture and related parameters, including increased neck range of motion and reduced forward head posture.
4. Massage May Help Improve Your Circulation
As poor posture directly changes the natural alignment of the spine, it can result in blood vessel constriction.
Long periods of sitting can reduce circulation and leave your legs and feet feeling heavy or tired. Getting up regularly, moving your body and massage may all help encourage healthy circulation.
It can also lead to pooling of fluid in the hands and feet and fatigue.
A proven way of improving circulation is through the use of frequent massage therapy.
Using hands-on pressure regularly, it will move the blood more freely throughout the areas of the body that have been affected by the bad posture and constricted connective tissues.
Improved circulation will bring the rich blood supply to damaged, stiff or tense muscles.
Improved circulation helps deliver oxygen and nutrients to working muscles while supporting normal recovery processes.
In a 2014 study conducted by the University of Illinois, supported the theory the massage is an effective way of increasing the blood’s circulation in the body.
Of course, alongside massage therapy, you should also follow a balanced diet and ensure that you exercise regularly (and to rest if you face an injury).
5. Massage May Help You Move More Freely
When you have bad posture, your body will start to curve and you’ll find that it’s misaligned.
Misalignment typically can come in the form of an inclined pelvis, rounded shoulders or aninward or outward curvature of the spine.
Having a body out of alignment can lead to muscle weakness over time which can lead to pain.
Although trying to correct your posture like trying to sit correctly is helpful, massage can also help realign your body.
By reducing tightness in surrounding muscles and connective tissue, massage may make it easier to maintain a more balanced posture.
One study showed that massage can help lengthen connective tissues that were restricted or shortened.
So if you are struggling with improving your posture, and you are finding the advice “just stand up straight” isn’t working, perhaps consider a series of massages to help re-balance your body. It maybe just the kick start it needs to realign.
6. Massage May Help Balance
As we get older, balance naturally becomes more important. Some research suggests massage therapy may improve postural stability in older adults, possibly by improving body awareness, reducing muscle tension and encouraging easier movement. While massage shouldn't replace strength or balance exercises, it can be a valuable part of an overall wellbeing plan.
7. Massage Works Best When Combined With Healthy Habits
Some of my clients will ask if massage will fix their posture, or solve their stiff neck and sore shoulders.
Massage can definitely help, but combined with other healthy habits, it will be far more effective. For example, if someone comes in with slouched shoulders because of tensed up rhomboid muscles, as a therapist I can help release those muscles and increase the range of movement.
But if the client then couples that with just one or two minutes of stretches each day that I give them, their shoulders will remain far more flexible and less tense.
With any massage, the best results usually come from combining regular massage with simple daily habits like standing up from your desk regularly, stretching, strengthening your upper back and core, adjusting your workstation and simply becoming more aware of how you sit and stand.
Massage helps prepare the body for those changes by reducing muscle tension and making movement feel easier.
After more than 20 years as a massage therapist, one thing I've learnt is that posture isn't about forcing yourself to stand perfectly straight all day. It's about helping your body move comfortably enough that good posture becomes natural rather than something you have to constantly think about. And as massage therapists at Ripple, we love to help you make that happen.
Frequently Asked Questions About Massage and Posture
Can massage fix poor posture?
Massage isn't a magic fix for poor posture, but it can certainly help.
Massage therapists are not magicians and can wave a wand and transform your body instantly. We can certainly help (and over the last 20 years of massage have seen some amazing results in clients who have had chronic pain), but often the client also does a lot of work at home with stretches, changes to a more healthy diet, a better seated position at their work desk, more exercise to make that transformation happen.
Tight muscles often make it difficult to stand or sit comfortably, and massage can help those muscles relax so your body moves more freely.
Think of massage as helping your body get into a better position to improve, rather than doing all the work on its own.
How often should I get a massage to help my posture?
Everyone is different, so there's no one-size-fits-all answer. If you've been dealing with tight shoulders, neck or back muscles for a long time, a series of massages over several weeks may be more beneficial than waiting until you're really uncomfortable.
Once you're feeling better, many people choose to have a massage every three to six weeks to help keep their muscles feeling relaxed and moving well. If you book a remedial massage with Ripple, our therapist will do a full analysis of the issue and will often recommend a series of massage over a couple of months, and will ask you to do exercises or stretches in between, to help your body move more freely.
What type of massage is best for poor posture?
That depends on what's causing your discomfort. Deep tissue massage can be helpful if you have stubborn muscle tightness, while remedial massage focuses on specific muscles and movement patterns.
If your muscles are generally tight from everyday life, a relaxation massage can also make a noticeable difference. During your appointment, we'll chat about what's bothering you and recommend the treatment that's most suitable for your body.
Can massage help with rounded shoulders?
Rounded shoulders are very common, especially if you spend long hours sitting at a computer or looking down at your phone. Massage can help reduce tightness in the chest, shoulders and upper back, which may make it easier to stand taller and move more comfortably. Combining massage with stretching and strengthening exercises usually provides the best long-term results.
Can massage help with neck pain caused by poor posture?
Many people carry tension in their neck without even realising it.
If poor posture is contributing to tight muscles, massage may help ease that tension and improve your range of movement.
If your neck pain is severe, follows an injury, or you're experiencing numbness, tingling or weakness, it's important to seek advice from your GP or another qualified healthcare professional before booking a massage.
Is massage good for office workers?
Absolutely. I see many office workers who spend most of their day sitting at a desk. Long hours at a computer can leave the neck, shoulders and upper back feeling tight and tired. Massage can help ease muscle tension, improve comfort and encourage you to become more aware of your posture. Taking regular breaks, adjusting your workstation and moving throughout the day are also important.
Can massage improve my range of motion?
Massage may help improve flexibility and range of motion by reducing muscle tightness and helping tissues move more freely. Many clients tell me they notice it's easier to turn their head, reach overhead or simply move more comfortably after a massage. For lasting improvements, massage works best alongside regular stretching and strengthening exercises. Even some regular gentle yoga sessions can help between massages.
Why do I feel taller after a massage?
You're not imagining it! One of the comments I hear most often is, "I feel taller." While massage doesn't actually make you taller, releasing muscle tension can help your body feel more balanced and make standing upright feel easier and more natural. When your shoulders aren't pulled forward by tight muscles, it's amazing how much more comfortable good posture can feel.
Does massage help lower back pain caused by sitting?
For many people, yes. Sitting for long periods can leave the muscles around the lower back, hips and pelvis feeling stiff and tight. Massage may help ease muscle tension and improve comfort, making everyday movement feel easier. Regular movement, stretching and strengthening exercises are also important if sitting is part of your daily routine.
Can regular massage help prevent muscle tightness from coming back?
Massage can certainly be part of a healthy routine. While no treatment can stop muscles becoming tight forever, regular massage may help manage muscle tension before it becomes uncomfortable.
Combined with staying active, stretching, strength training and paying attention to your posture, many people find regular massage helps them feel more comfortable throughout the week.
