The Posture Blog
Evidence-based articles on posture correction, sport-specific pain, and corrective Method, written by Mike Boshnack.
How to Fix Forward Head Posture: The Egoscue Approach That Actually Works
Forward head posture is not a neck problem. It is a full-body structural problem that starts in the hips and thoracic spine. Here is how the Egoscue Method addresses the root cause, not just the symptom.
Anterior Pelvic Tilt: The Hidden Cause of Lower Back Pain in Athletes
Anterior pelvic tilt is more common in athletes than in sedentary people. It causes lower back pain, glute shutdown, hamstring pulls, and knee stress. Here is the biomechanics and the fix.
Why Your Lower Back Hurts After Cycling (It's Not the Miles, It's the Position)
Cycling lower back pain is almost never about distance. It is about what the road bike position does to your hip flexors, thoracic spine, and cervical alignment, and how those patterns follow you off the bike.
Runner's Knee Is a Hip Problem: Why Stretching Your IT Band Doesn't Fix It
Runner's knee keeps coming back because foam rolling the IT band only addresses the symptom, not the cause. The cause is glute med inhibition and anterior pelvic tilt. Here is the structural explanation and the fix.
The Egoscue Method Explained: What It Is, How It Works, and Who It's For
Pete Egoscue developed his method after a hip injury ended his military career. The premise is simple: the body is a self-correcting system, but only if the structural conditions for correction are present. Here is the full explanation.
Why Cats Stretch Every Time They Wake Up, and What It Says About Human Bodies
Cats, dogs, lions, and bears all do something the moment they rise from rest: they stretch. This is not a learned behavior. It is a hardwired biological reflex called pandiculation. Humans have the same reflex. We have just learned to suppress it.
Your Shoulder Pain Is Not a Shoulder Problem
Most chronic shoulder pain, including impingement, rotator cuff soreness, and the ache that never fully goes away, originates in the thoracic spine, not the shoulder joint. Here is why treating the shoulder alone almost never works, and what does.
The 15-Minute Morning Routine That Resets Your Spine Before the Day Starts
The first thirty minutes of the day set the structural template your body defaults to for the next sixteen hours. A targeted morning sequence using Egoscue principles can reverse overnight compression and establish a postural baseline before the demands of the day begin.
Why Golfers Get Lower Back Pain, and Why It Has Nothing to Do With Your Swing
Lower back pain is the most common injury in golf, at every level of the game. The diagnosis is usually "you twisted wrong." The actual cause is that the hip mobility the golf swing demands does not exist, so the lumbar spine provides it instead.
"Sitting Is the New Smoking": Is That Actually True?
The "sitting kills you" narrative has been everywhere for the past decade. There is real research behind it, but the framing misses the point. Sitting is not the problem. How you sit, and what you do about the position it creates, is what matters.
Sciatica: What Your Doctor Might Be Missing About the Real Cause
Sciatica is one of the most overtreated and undertreated conditions in musculoskeletal medicine simultaneously. Overtreated with imaging, injections, and surgery for structural findings that may not be causing the pain. Undertreated at its actual mechanical root cause.
Tech Neck: What It Is, Why It Gets Worse, and How to Actually Fix It
Tech neck is not just a catchy name for bad posture. It is a measurable, progressive structural shift in the cervical spine that is accelerating faster than any previous postural epidemic. Here is what is actually happening and how to reverse it.
Piriformis Syndrome: Why Your Glute Pain Keeps Coming Back
Piriformis syndrome produces pain deep in the glute that radiates down the leg, mimics sciatica, and rarely responds to standard treatments. Here is why it keeps returning, and what actually works.
SI Joint Pain: Why It Hurts and Why Nothing Seems to Fix It
SI joint pain at the base of the spine is one of the most persistently misdiagnosed and mistreated musculoskeletal complaints. The reason treatments fail is almost always the same: they treat the joint, not the reason the joint is stressed.
How Long Does It Actually Take to Fix Bad Posture? A Realistic Answer
The honest answer: faster than you think for symptom relief, longer than you want for structural change. Here is a realistic timeline for posture correction, and what determines which end of the range you land on.
Do Posture Correctors Actually Work? What the Evidence Says
Posture correctors are a multi-hundred-million-dollar industry. The short answer to whether they work: yes, briefly, and in a way that may make the underlying problem worse over time.
Swimmer's Shoulder: Why Your Rotator Cuff Is Not the Problem
Swimmer's shoulder is the most common overuse injury in competitive swimming. It is almost universally treated as a rotator cuff problem. It is almost universally a thoracic and scapular problem, and that distinction is why most treatment fails.
Why You Wake Up Stiff Every Morning (And What to Do About It)
Morning stiffness that takes an hour to shake off is not a normal part of aging. It is a signal about the structural state of your joints and soft tissues, and it is addressable.
Thoracic Outlet Syndrome: When Poor Posture Causes Numbness in Your Arms
Thoracic outlet syndrome produces numbness, tingling, and weakness in the arm and hand from nerve compression in the chest and shoulder region. Poor posture is the most common cause, and structural correction is the most effective treatment.
Mild Scoliosis Without Surgery: What Postural Correction Can and Cannot Do
Scoliosis is often treated as either a surgical emergency or an unchangeable structural fact. For mild to moderate curves, neither extreme is accurate. Postural correction can meaningfully reduce functional scoliosis and manage the symptoms of structural curves.
How to Fix Rounded Shoulders: Why Chest Stretches Alone Won't Work
Rounded shoulders are not a shoulder problem. They are a thoracic kyphosis and pec minor problem, combined with serratus anterior inhibition. Stretching the chest without addressing the full structural chain is why the shoulders come right back.
The Desk Worker's Complete Posture Fix (It's Not About Your Chair)
Desk workers develop a predictable pattern of hip flexor tightness, thoracic kyphosis, and forward head posture. Ergonomic chairs slow the accumulation of that pattern. They do not reverse it. Here is what actually does.
Egoscue vs Chiropractic: What's the Difference and Which One Fixes the Root Cause?
Chiropractic adjustments move bones. Egoscue changes the muscular forces acting on those bones. The distinction explains why chiropractic provides relief that fades, and why Egoscue produces structural change that holds.
Sciatica Is Not a Back Problem. It's a Hip Problem.
Sciatic nerve pain that radiates from the glute into the leg is almost always caused by a hip alignment problem — specifically, piriformis hypertonicity from glute inhibition and anterior pelvic tilt — not a disc herniation.
Why You Wake Up Stiff Every Morning (And How to Fix It in 10 Minutes)
Morning stiffness is not inevitable with age. It is what your sleeping position does to a spine that is already structurally compromised from the day before. A 10-minute Egoscue-based morning sequence can change what your body feels like before you start your day.
Why Golfers Lose Hip Rotation (And How to Get It Back)
Loss of hip rotation in the golf swing is almost never a swing mechanics problem. It is a hip mobility problem produced by sitting, and it is the structural cause of both power loss and lower back pain in golfers.
The Breathing-Posture Connection: Why Rounded Shoulders Are Shrinking Your Lung Capacity
The way you breathe is directly determined by the structural position of your thoracic spine and rib cage. Rounded shoulders and thoracic kyphosis do not just cause pain, they mechanically reduce your lung capacity with every breath.