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How to Relieve Shoulder Tension Caused by Poor Posture


by BOD Support Manager
shoulder tension relief exercises


Why Poor Posture Causes Shoulder Tension

Shoulder pain from posture is one of the most common complaints among women aged 35–55, especially those who spend hours at a desk, behind the wheel, or gaming. When you hunch forward, round your shoulders, or crane your neck toward a screen, you create muscle imbalances.

Over time, this leads to:

  • Tightness in the chest and upper shoulders

  • Weakness in the upper back

  • Restricted range of motion

  • Increased tension headaches

The good news? Posture correction tips and simple daily habits can help relieve shoulder tension and prevent it from coming back.

1. Correct Your Sitting Posture

how to relieve shoulder tension from working at a desk

Good posture is the foundation for pain relief. Here’s how to adjust your workstation or sitting environment:

  • Keep your ears aligned with your shoulders to avoid a forward head position.

  • Relax your shoulders and keep them slightly back — not stiff.

  • Use ergonomic support like a lumbar cushion to keep your spine aligned and reduce strain on the upper body.

  • Place your screen at eye level to avoid looking down for long periods.

2. Stretch to Relieve Shoulder Tension

best stretches for shoulder pain

Even the best posture won’t save your shoulders if you stay in one position too long. Incorporate these mini-break stretches:

  • Shoulder rolls: Slowly roll shoulders backward 5–10 times to release tension.

  • Neck side stretch: Gently tilt your head to one side, holding for 15–20 seconds per side.

  • Upper back opener: Clasp your hands in front of you and push forward, rounding your upper back slightly.

Tip: Set a timer to remind yourself to move every 30–45 minutes.

3. Strengthen Postural Muscles

posture exercises for women with shoulder pain

Relieving shoulder pain from posture isn’t just about stretching — it’s about strengthening. Focus on exercises that work your upper back, traps, and core, such as:

  • Wall angels

  • Rows with resistance bands

  • Planks with shoulder taps

When these muscles are strong, they naturally support better posture.

4. Use Ergonomic Products for Extra Support

ergonomic cushions for shoulder and back support

If your daily routine involves hours of sitting, ergonomic cushions and back supports can help relieve shoulder tension by keeping your spine and shoulders in a healthier position.

A BOD Support memory foam seat cushion combined with a lumbar backrest reduces slouching, improves spinal alignment, and lessens the load on your shoulders.

5. Be Aware of Everyday Posture Traps

how to improve posture to reduce shoulder pain

Poor posture doesn’t just happen at your desk — it sneaks in during phone scrolling, driving, and even relaxing on the couch.

  • Keep your phone at eye level when texting.

  • Adjust your car seat so your shoulders rest comfortably against the backrest.

  • Avoid sitting with your shoulders rounded forward for long periods.

The Bottom Line

Learning how to relieve shoulder tension caused by poor posture is about creating a posture-friendly lifestyle — not just a quick fix. With posture correction tips, daily stretches, and ergonomic seating, you can protect your shoulders, reduce pain, and improve your overall comfort.

If your shoulders ache after long hours of sitting, BOD Support’s ergonomic cushions can help you sit taller, feel better, and move more freely.

Do you spend most of your daytime sitting in one place?

Because of that, you can feel pain not only throughout the workday or while driving but also damage your spine or feel constraint pain in your back. But don't worry - our products can help you with that. They do not only relieve symptoms of different health problems but also prevent injuries of your spine and correct your posture. Another thing is that they are suitable for wheelchair, plane, recliner, couch and stadium seats so that you could feel delightful wherever you go!
Memory Foam Seat Cushions

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