How Massage Can Help Improve Your Posture
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
Spend enough time in the same position and your muscles can certainly start to let you know about it.
Sitting at a desk for hours, driving long distances, looking down at a phone, working with your arms in front of you or doing repetitive physical work can leave some muscles feeling tight, tired and overworked.
Often this happens gradually, which is why you may not realise just how much tension you're carrying until somebody starts massaging the area.
We see this all the time. Someone will tell us their shoulders aren't particularly tight, and then we start working around their neck, shoulders or shoulder blades and hear, “Oh! I didn't realise that was sore.”
Stress can add another layer. Some people clench their jaw, others tense their neck and shoulders, and some seem to spend half the day with their shoulders gradually creeping towards their ears.
A 2019 study published in Gait & Posture looked specifically at muscular tension and standing posture, finding that muscular tension can significantly affect postural stability.
Rather than giving everyone the same treatment, we can concentrate on the areas that are actually feeling tight or overworked. That might mean working through the neck, across the tops of the shoulders, around the shoulder blades and through the upper back. Depending on the person, we may use slower massage strokes, targeted work, gentle stretching and varying levels of pressure.
Some people love firm massage and prefer deeper pressure and deep tissue techniques. Others find their muscles respond much better to a gentler approach. Deeper isn't automatically better, and a massage doesn't have to hurt to be doing something useful.
As muscular tension eases, many people find movement feels more comfortable. You may find it easier to turn your neck, move your shoulders or simply sit and stand without feeling as though you're constantly fighting against tight muscles.
This can be particularly welcome for people who spend long periods sitting at a desk or driving, or anyone whose work keeps them in similar positions for much of the day.
Of course, massage isn't going to permanently correct your posture while you lie on the table. If you go straight back to sitting in exactly the same position for eight hours every day, there's a fair chance those shoulders will eventually have something to say about it again.
Massage can help with the muscular tension, while regular movement, changing positions and appropriate exercise can help address some of the reasons those muscles keep becoming tired and tight in the first place.
There has also been some interesting research into what happens inside our muscles after massage. In one small study, researchers looked at 11 young men after strenuous exercise. Each participant received a 10-minute massage on one leg, while the other leg was left untreated for comparison. Muscle biopsies showed that the massaged muscles had reduced inflammatory signalling following the exercise.
Interestingly, the researchers also found that massage did not remove lactic acid from the muscles — something that was commonly claimed about massage for many years.
It was a small study and specifically looked at muscles after strenuous exercise, so it doesn't mean massage simply “removes inflammation” from every tight or sore muscle. But it does give us an interesting glimpse into what may actually be happening inside muscle tissue after massage.
Sometimes the benefit is much simpler than that.
You get off the massage table, roll your shoulders around and say, “Oh, that feels so much better.”
We see this one all the time.
You sit down at a computer for a few hours, spend the afternoon driving, or realise you've been looking down at your phone for far longer than you'd care to admit. Before you know it, your shoulders have crept forward and there's that familiar ache somewhere between your shoulder blades.
And there's usually one particular spot.
You know the one. You reach around, poke at it with your fingers and tell us:
“Right there. That's the spot.”
The temptation is to think that if we could just massage that exact spot hard enough for long enough, the problem would disappear.
Unfortunately, shoulders are a little more complicated than that.
The muscles around your shoulder blades, upper back, neck, shoulders and chest all work together. If you've been spending a lot of time with your arms in front of you — typing, driving, scrolling, working at a bench or even knitting for hours — some muscles can start to feel tight and others can become tired and sore.
That's why during a massage we may spend time working around your shoulder blades, across the tops of your shoulders, through your upper back and neck, and sometimes through the muscles at the front of your shoulders and chest rather than concentrating only on the spot that's complaining the loudest.
Quite often we'll find another tender spot and hear:
“Oh! I didn't even know that was sore.”
We hear that a lot too.
Massage isn't going to permanently pull rounded shoulders backwards or give you perfect posture. Human bodies aren't meant to be held rigidly in one “correct” position all day.
What massage can do is work with those tight, tired and overworked muscles, helping reduce muscular tension and making your shoulders and upper back feel more comfortable to move.
And if you spend most of your day sitting, driving or working with your arms in front of you, one of the simplest things you can do between massages is also one of the easiest:
Change position.
Get up. Walk around. Roll your shoulders. Move your arms. Look away from the screen.
Sometimes your body doesn't need you to sit perfectly straight for eight hours.
It just needs you to stop sitting exactly the same way for eight hours.
Your Neck, Shoulders and Upper Back Work Together
One of the most common things people say to us is, “It's just my shoulder,” while pointing to one very specific spot.
Usually it's somewhere between the shoulder blade and spine, across the top of the shoulder, or right where the neck meets the shoulder.
And yes, we'll certainly pay attention to the spot that's bothering you. But don't be surprised if we don't spend the entire massage working on that one little area.
Your neck, shoulders, upper back and shoulder blades all work together. The muscles in these areas are involved in everything from turning your head and lifting your arms to moving and supporting your shoulder blades.
If you spend hours typing, driving, looking down at a screen, working at a bench or doing repetitive physical work, you're also spending a lot of time using your body in similar positions.
Eventually something may start complaining.
Why do I feel it between my shoulder blades?
That aching spot between the shoulder blades is something we come across constantly.
Sometimes clients describe it as an ache. Others call it a knot. Some have been trying to reach it themselves for weeks with their fingers, a tennis ball against the wall or a particularly determined partner.
What you're feeling may involve several different muscles around the shoulder blade, neck and upper back rather than one mysterious “knot” that simply needs to be squashed out.
That's why we may work around the shoulder blade, across the upper back and shoulders and into the neck rather than repeatedly pressing on the exact spot that hurts.
Quite often we'll move a little further away from the original sore spot and hear:
“Oh! That's sore too.”
It's amazing how many supposedly single sore spots turn out to have friends.
What does the research say about massage for neck pain?
There has been quite a lot of research into massage for neck pain, although the results aren't as simple as saying massage fixes the problem.
One particularly interesting randomised controlled trial involved 619 adults with ongoing or subacute neck pain. Researchers compared deep tissue massage, supervised strengthening and stretching exercises, a combination of exercise and massage, and advice to remain active.
The researchers found improvements in pain intensity favouring massage and the combined treatment at some of the earlier follow-ups, although those differences weren't maintained at the later follow-ups.
For us, that's a much more realistic way to talk about massage.
We're not claiming that one deep tissue massage is going to permanently correct your posture or fix every sore neck. But if tight, tired or overworked muscles are contributing to how uncomfortable your neck and shoulders feel, massage may be one useful part of managing that discomfort.
We don't just chase the sore spot
After more than 20 years of massage, one thing we've learned is that simply attacking the spot somebody says hurts isn't always the nicest or most sensible approach.
We look at the broader area.
If your upper back and shoulders feel tight after sitting at a computer all week, we might work through the muscles around your shoulder blades, across your shoulders and into your neck.
If you spend your days driving, lifting, gardening or working overhead, what we find may be completely different.
And the pressure doesn't have to be ferocious.
Some people love deep tissue massage around their shoulders. Others find slower, gentler work feels much better, particularly when an area is already sore.
The aim isn't to prove how tough you are on the massage table.
It's to have you get up afterwards, move your neck and shoulders around and hopefully think:
“That feels easier.”
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.
