How posture affects neck, shoulder and lower back? What exercise can we do?


Aug 2020

How posture affects neck, shoulder and lower back? What exercise can we do?


Neck and shoulder pain are some of the most common discomforts that customers come to our clinic seeking treatment. Manipulation of muscle, tendon, and ligament can quickly relieve the pain by using tuina, cupping, acupuncture, and herbs. After the treatment, maintaining a good posture is important to prevent the recurrence of these pains. 

Neck pain is usually a result of poor posture such as slouching, rounded forward shoulders, forward head posture / poked chin posture. Involved muscles are the upper trapezius and pectoralis major and minor. Our therapists are familiar with these muscle groups and able to improve the discomfort.

After the treatment, the customer needs to be careful of daily posture. The weight of our head exerts about 4.5kg to 5.5kg (10-12lb) on the neck. Tilting 15 degrees (using a handphone), the weight becomes 12kg plus, as shown in the table below. Therefore, the habit of keeping a good posture is very important.

Almost all of my customers mention lower back pain. The lower part of the back is known as the lumbar region, which is made up of five vertebrae, known as L1, L2, L3, L4, and L5. The lumbar support the entire weight of the upper body (plus any extra weight that you are carrying), and it is under constant pressure, particularly when bending, twisting, and lifting (Smeltzer, S & Bare, B, 2000). 

My treatment focuses on muscle groups, releases tension at soft tissues, and pushes the “Qi” to flow smoothly in various meridians. Acupressure, tuina, and acupuncture are commonly used to improve the discomfort.

Exercise can help to strengthen some of the lower back muscle groups, like gluteal muscles. 

There are other muscle strengthening techniques and Traditional Chinese Medicine remedy for upper and lower back which I am happy to share with you in the future. For now, please start exercising and pay more attention to your posture.




Physician 中医师

赵伟良中医师毕业于新加坡中医学院,于2007年开始执业,新加坡中医师执照号码:T0702191A。在上海中医药大学修读《大体解剖》 和 《软组织治疗》。并在新加坡工艺学院修读《药剂制造》和《营养学与运动科学》高级文凭。曾担任国家运动员(篮球、羽毛球、田径与女子水球)指定针灸中医师。为运动员备赛和赛后调养。擅长运动损伤、小儿推拿、整骨、体重管理和除皱纹。熟悉治疗失眠、皮肤病、眼疾、内科疾病;如心肺系统、消化系统和不孕。

Physician Chao, Wei Liang graduated from Singapore College of Traditional Chinese Medicine and started practicing since 2007 (Singapore TCM Physician license number: T0702191A). He continued to study Anatomy and Soft Tissue Therapy at Shanghai University of Traditional Chinese Medicine. He also attended the Specialist Diploma courses in Pharmaceutical Secondary Manufacturing and Nutrition and Sports Science at the Singapore Polytechnic. He was the appointed acupuncture physician for Singapore national athletes (basketball, badminton, track and field, and women’s water polo), preparing athletes before competitions and warm-down after matches. Physician Chao treats sports injury, children massage, osteopathy, weight management, and facial wrinkle removal. He also treats insomnia, skin problems, improves eyesight and internal medicine such as cardiopulmonary system, digestive system, and infertility.