Proper posture is important for our long-term health. Poor posture can lead to chronic back pain, neck pain, and headaches. It can also cause or worsen conditions such as scoliosis, osteoporosis, and lordosis (curvature of the spine). However, posture does not have to be a constant battle between your muscles and gravity. With some simple exercises, you too can improve your posture!
Sometimes back, neck, and hip pain can come from posture-related problems. Our Chiropractors in Eagle can help you correct any misalignments and help you fix your posture. By seeing our chiropractic team, you’ll be able to alleviate pain from poor posture and get your spine feeling great again.
Before you see a chiropractor in Eagle, check out our tips you can implement into your life to get your spine health and posture back on track.
Get Up & Move
Every hour, try to get up and move around for a few minutes. This will help relieve any stiffness, reduce nerve compression, increase blood flow, and promote weight loss! If you’re working at a desk during the day, schedule a few breaks on your calendar for some movement. It’s recommended to move at least once per hour, especially if you’re normally sitting for long periods of time.
You can even insert stretches into your workday to break up the monotony and stretch out any tight muscles. Stretching helps your body maintain its alignment, which is important for maintaining posture and keeps your blood flowing.
Ergonomic Workstations
If you’re working at a desk during the data, sit-to-stand desks are great for helping your posture. However, they are not practical for everyone’s needs and budget. One option is a simple ergonomic workstation with an adjustable keyboard tray that moves up and down so the user can stand while working (although this may not be good in some situations).
Using an appropriate chair is also important. The seat should have a posture-supportive back and the armrests shouldn’t force you to lean forward or slouch. Be sure to always sit up straight!
Make sure your computer screen is at a level that doesn’t force you to look too far up or down. This will help avoid neck pain and posture slouching.
Also when you’re sitting, keep your feet flat on the ground, with your back straight and your head up. This helps keep your body in alignment and prevents posture problems from developing. If you’re sitting for long periods of time, people have a tendency to shift their feet to various positions. When you do this, your posture will start to become compromised and it’s more difficult for the muscles in your torso and back to maintain a healthy alignment.
Proper Sleep Positions
Using a proper mattress with the right firmness will help keep your spine’s natural curves and shape.
If you’re sleeping on your side, make sure to bend your knees slightly without hugging them too close to your chest. And use a proper pillow that aligns your head to not put extra strain on your spine. Also, be sure to place a pillow between your knees to keep your hips in alignment as well.
If you sleep on your back, make sure your head pillow is smaller and thin as not to raise your head too much. You can also add a pillow underneath your knees to hold them at a slight bend.
If you’re sleeping on your stomach, do not use any pillow as it will put too much pressure on your neck. Sleeping with a flat head of the bed or using an incline wedge can help alleviate this posture.
Exercises To Help With Posture
Exercise is good for your overall health but is also great to keep your back and core muscles in shape which supports your spine and posture. Just make sure to do exercises that don’t aggravate any posture-related pain.
Here are some great exercises to help strengthen your back and core muscles:
Prone Superman
Cat/Cow Stretch
Hamstring and Quad Stretch
Glute Bridge
Plank
Superman
Back Extension
Ball Hamstring Stretch
Back Extensions
Upright Rows
Seated Cable Row
Dumbbell Pullovers
Abdominal crunches
The bicycle crunch
Bent-over dumbbell rows
Stop Yourself From Slouching
Throughout the day, actively remember to check on your posture and if you’re slouching. By focusing on posture throughout the day and fixing it, it will become more natural in your subconscious and eventually become muscle memory.
Think about keeping your head up straight and pulling your shoulders back so that they’re aligned with the hips. Doing a “shoulder squeeze” helps you to pull your shoulders back into proper alignment.
Adjust Your Wardrobe
Consider what you’re wearing that could be causing posture issues. Wearing high heels, for example, can cause posture-related problems. If you’re wearing shoes that are too tight or don’t provide support, this will put pressure on posture muscles and make them work harder to maintain the proper alignment.
Another consideration is any purses or heavy bags you’re carrying with you. Be sure to wear a bag that isn’t too heavy as this will put posture-related pressure on the shoulder.
How can a Chiropractor Help With Posture?
A Chiropractor will be able to assess posture-related pain and determine what steps are necessary for relief. They’re also trained in posture correction techniques that can fix posture issues before they develop.
One thing a chiropractor might recommend is exercises or stretches specific to the individual’s needs. By doing these, you’ll keep your back and posture in the best shape possible.
A chiropractor might also provide posture counsel which will help with your posture by discussing how to avoid certain posture-related triggers, like sitting for long periods of time or dressing inappropriately.
If you’re struggling with correcting your posture or experiencing pain/discomfort, make sure to set up an appointment with our Chiropractic office here in Eagle. Here at The Chiropractor at Castlebury, we’re here to help get you to optimal health!
For more than three decades, Dr. Ellison has been serving the needs of community members in helping them to live their best life. At The Chiropractor at Castlebury, he specializes in customized care plans for everyone in the family. From caring for newborns to seniors, he has the tools, knowledge and experience to help even the most challenging cases.
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I’ve trusted Dr. Craig Ellison for over 17 years & can’t say enough! A trusted & knowledgeable professional who knows how to help each of his patients!
Kaylee, the experienced therapeutic massage therapist, is extremely good at what she does as well, working with patients here & trusted by first responders!
Dr Ellison relieved my sciatic back pain with my adjustment. I can walk normally and enjoy life again after several days of debilitating pain. As always, he listens to my problems and then proceeds to find a solution. I am so grateful for the help he always gives me. Carol Jensen
I have always been scared about the idea of going to a chiropractor. Silly, I know, but all I imagined was a room of torture devices where they string you up or lay you out and then snap, crackle, and pop your bones. Well, pain, discomfort even while sitting, and my own intuition told me to go see Kristin at Castleberry.
She is one of the nicest women I have ever met, so surely she won't hurt me, I said to myself as I walked through the doors. And thankfully, I was right. We are working on a treatment plan but even during my initial visit, her gentle approach alleviated some of the pain I have been experiencing for weeks.
As long as I have a doc like Kristin, I know I am in good hands (and won't get tortured).
Dr Moore is exceptional in determining what areas of the body and nervous system need alignment and is able to remediate. The result is a healthy body that support optimal living.
My back and neck pain have benefited greatly from the chiropractic care.
My overall activity has increased and w/o
the constant pain I can daily activities that I had been forced to stop
Enjoyed Dr. Moore and the staff was so friendly! I love that Dr. Moore took the time to fully understand my past history and that she did a super job of informing me of what to expect in our future appointments.
I Called last moment and Dr Ellison took me inspite of his long day. I walked out so much better than when I walked in. Plan to see him again real soon!!
I’ve trusted Dr. Craig Ellison for over 17 years & can’t say enough! A trusted & knowledgeable professional who knows how to help each of his patients!<br><br>Kaylee, the experienced therapeutic massage therapist, is extremely good at what she does as well, working with patients here & trusted by first responders!
I am so appreciative of all the staff here, they all have been so kind and helpful as our family begins our healing process. I can’t put into words how much Dr. Moore has helped our whole family but particularly one of my sons. After us spending his whole almost 7 years of life trying to find answers and no doctors, specialists, or chiropractors being able to help him at all, she was able to find exactly what I had told every single provider. Not only was she not stumped by his case like everyone else, she actually explained what is going on with him so beautifully! The impact her care has had on him so far is incredible, we have seen such a drastic improvement. We saw a huge difference even after one session but now that we are 12 sessions in we’re seeing the improvements starting to last longer as he’s healing more. I am incredibly grateful for how much she has helped him!
My back and neck pain have benefited greatly from the chiropractic care.<br>My overall activity has increased and w/o<br>the constant pain I can daily activities that I had been forced to stop
Dr. Ellison at Castlebury Chiropractic was absolutely wonderful with my elderly mother when she was dealing with severe lower back pain. He took the time to listen, explain everything clearly, and made her feel comfortable and cared for throughout the process. His treatment made a noticeable difference for her.<br><br>The entire staff was also incredibly kind, patient, and helpful, which made the experience even better. It’s not always easy finding healthcare providers who treat older patients with such compassion and respect, but Dr. Ellison and his team truly do. Highly recommend Castlebury Chiropractic!
I found them to be very accommodating this morning as I have a high risk situation in my home and they took care of my adjustment in a very caring way. The staff is always so helpful in every way. I have been going to Dr Ellison for 12 years and he has brought me a long way. Take your health into your hands. They will help.
I have been a patient for 2 years . I was in a car accident in 2024 I had a neck injury . I was in decompression treatments throughout 2025 for months . I also did the red light therapy in combination with massages . The office staff is so friendly, well organized and accommodating . Both chiropractors are fabulous and so caring they want you to feel better. I highly recommend them. I am finally on the road to recovery . Still trying to heal my injury.
Dr Ellison relieved my sciatic back pain with my adjustment. I can walk normally and enjoy life again after several days of debilitating pain. As always, he listens to my problems and then proceeds to find a solution. I am so grateful for the help he always gives me. Carol Jensen
The doctors at the Chiropractor at Castlebury are amazing! I always leave feeling better and they seem to be able to help with both minor and severe issues.
Well it's been one visit but it has been a 10/10. Supportive staff, professional yet friendly. Willing to communicate about my insurance. Best of all, I felt great after my first visit. Had a pain in the neck since last October and Dr. Ellison used the activator on it and the pain disappeared. Looking forward to more treatments.
This is such an amazing chiropractor! They do a great job and always ask if theres anything specific or special you need focused on! I just went in after sleeping on my neck wrong and barely being able to move it.... I can now move my head more freely and the pain is basically gone and fading quickly!
I had been suffering from neck pain for years. The combination of the treatment plan, a welcoming environment, and a focus on patient education earned a 5 star review. I have experienced significant relief and will continue on the preventive schedule.
This place is absolutely incredible! From the warm welcome at the reception desk all the way through the entire process, everything exceeded my expectations. I would highly recommend it to anyone. The staff is very friendly and incredibly knowledgeable about the body. It absolutely changed my life—I’ve seen a dramatic improvement in the condition I was dealing with.
I was very apprehensive, and everyone was anxious to help and calming.<br><br>Dr. ELLISON was most gracious, very encouraging, and informative.<br>Thank you
A great chiropractor indeed. I’ve been seeing Dr. Ellison for over 25 years now and he’s been a great mentor in health and in Chiropractic. Very dedicated to the well-being of his patients and has invested in top quality therapeutics like MLS laser and spinal decompression. But highly recommend.
Great staff 👍<br>Professional and caring👍<br>Doctors are attentive and concerned with the entire patient: dealing with subluxation,<br>attitude/emotional well-being, and long range goals👍
This week I had my last adjustment with Dr. Ellison as I am moving out of the area.<br><br>I have been a regular patient of his for 9 years and during this time Dr. Ellison always treated me with interest, respect and care.<br><br>At times when life got busy for me and I would miss an appointment or two Dr. Ellison would check up on me to make sure I was OK - he was just checking in...<br><br>I highly recommend Dr. Ellison. He is a very kind professional and he cares for each of his chiropractic patients.
First time here through a recommendation of a friend. Dr Ellison spent an hour with me, very thorough and patient/did not rush appointment. He even did a follow up call a few hours later to see how I was doing following X-rays and adjustment. That in itself speaks volumes to patients. I appreciate Drs like him who take time and truly seem to care about you as a patient AND a person! And Jen, at the front desk, was so welcoming and friendly as well. Thank you!
My first “evaluation” visit. Everyone there was GREAT! Friendly, personable, upbeat, professional, and knowledgeable.<br>Staring with Tatum, Jen Dr. More, & Dr Ellison. (Sorry for any name misspelling)<br>I was drawn in by the fascination and curiosity about Thermography, once visit complete, so happy I went!👍👍👍👍😊
The doctor appeared to pinpoint the troubled areas and help alleviate the pain. Doctor is very knowledgeable and staff is friendly. I will be going back.
Dr Moore and her intern were thorough and confident knowledge base. The only reason I did not give 5 stars is because of the insurance mix-up when i first called and was told YES to accepting UHC But the nice women at the front desk came in and explained how a super bill works Thanks Deb
We love everyone at The Chiropractor at Castlebury. Everyone is very polite, caring and knowledgeable. DR Ellison and team always go above and beyond to make sure my family receives the care they need when they needed.
