Postural Strain Explained: Causes and Solutions

Postural Strain Explained: Why Your Body Hurts When Moving Back to Normal and How Chiropractic Care Can Help

Have you ever sat in a weird position for too long, like slouching over your phone or desk, and then felt a sharp pain or stiffness when you tried to straighten up? This common issue happens to many people every day. It can make simple movements uncomfortable, and you might notice a strange “reset” feeling in your muscles or joints as they adjust back to normal. This article breaks down what this experience is called, why it occurs, and how to deal with it. We’ll look at the causes, the science behind the sensations, and why treatments like chiropractic care can make a big difference. Understanding this can help you avoid pain and keep your body moving smoothly.

What It’s Called and What Happens

This discomfort is often known as postural strain, muscle tightness, or a trigger point issue. It comes from holding your body in an awkward or non-natural position for an extended time, which stresses your muscles, connective tissues, and joints (Hopkins Medicine, n.d.). When you finally move back to a neutral position, like standing straight, you feel pain or a “pop” as things realign. This isn’t just random soreness; it’s your body’s way of reacting to the buildup of tension.

For example, if you’ve been hunched over a computer, your neck and back muscles might tighten up. Moving suddenly can cause a brief ache because the tissues have been compressed or stretched unevenly (Physis Physical Therapy, n.d.). Experts like Dr. Alexander Jimenez, a chiropractor in El Paso, Texas, with over 30 years of experience, observe that this often leads to poor posture, which pulls on muscles and causes imbalances (Jimenez, n.d.). He notes that tight thoracic muscles in the mid-back can lead to neck pain, illustrating how one area can affect another.

In medical terms, this might be called joint fixation or subluxation, where a joint gets “stuck” and doesn’t move freely (Peak Performance, n.d.). The reset sensation is the joint releasing, sometimes with a pop from gas bubbles escaping. This happens because prolonged poor posture limits blood flow and increases pressure in the joints (NYDN Rehab, n.d.).

Important Parts of This Experience

To understand why this hurts, let’s break it down into key elements:

• Tight Muscles or Misaligned Joints: Staying in one spot too long causes muscles to contract and joints to shift slightly out of place, known as subluxation. This limits movement and causes pain when you try to correct it (Blackburn Chiropractor, n.d.).
• Stress on Tissues: Awkward positions put extra load on muscles, fascia (the connective tissue around muscles), and joints, leading to inflammation or adhesions that make everything feel stuck (Hopkins Medicine, n.d.).
• The Reset Feeling: When you move, tissues that were squished or tense readjust, causing a brief “pop” or shift. This is your body trying to get back to balance (Chiro One, n.d.).
• Lingering Discomfort: After the reset, you might feel stiffness or guarding, where muscles stay tense to protect the area. This fades as your nervous system adapts (Cleveland Clinic, n.d.).

Dr. Jimenez highlights that these issues often stem from daily habits, like slouching, which affect not just the back but also breathing and digestion (Jimenez, 2026). His clinical work shows that ignoring this can lead to chronic problems.

Possible Causes

Several factors can trigger this pain. Here’s a list of common ones:

• Trigger Points: Sensitive spots in muscles that hurt when stretched or pressed, often from repetitive motions or poor posture (YouTube Video, n.d.).
• Fascia Adhesions: Connective tissue thickens and sticks together, restricting movement and causing pain (WebMD, n.d.).
• Somatic Soreness: Tension stored in the body from stress or bad habits, making muscles feel locked (On The Go Wellness, n.d.; Somatic Movement Center, n.d.).
• Joint Subluxation: Joints get stuck due to imbalance, leading to pain on release (Highland Chiropractic, n.d.).
• Poor Posture Habits: Slouching or uneven weight distribution stresses the spine and muscles over time (Calhoun Spine Care, n.d.).

These causes build up quietly, as Dr. Jimenez explains in his observations on muscle imbalances disrupting daily life (Jimenez, n.d.).

What Takes Place and Why

When you hold a detrimental position, your body adapts by tightening muscles to support it. But this creates problems. Let’s explore the details.

Joint Pain or Problems

Joints can fixate, meaning they lose the full range of motion. When you move back to normal, it forces a quick shift, causing pain (Spine Stop, n.d.). This is like a door that’s jammed—opening it suddenly jars everything. Poor posture is a big culprit, as it misaligns the spine and adds pressure (Function First, n.d.).

Dr. Jimenez notes that joint imbalances from tight muscles can chain-react, affecting the whole body and leading to fatigue or weakness (Jimenez, n.d.).

Proprioceptive Reset

The “reset” is a nerve and muscle response called proprioception, which helps your body sense position. After being off-kilter, it recalibrates, creating that odd sensation (Somatic Movement Center, n.d.). It’s your brain and muscles working to restore balance.

Awkwardness or Pain

The short-term pain comes from swollen tissues or gas release in joints. Muscles guard the area, causing stiffness until things return to normal (Cleveland Clinic, n.d.). This can last from minutes to hours, depending on how long you were in the position.

Why Integrative Chiropractic Care is Good for You

If this happens often, seeing a chiropractor can help prevent it. Integrative care combines adjustments with other methods for full relief.

Manual Manipulation

Chiropractors use quick thrusts to free stuck joints, reducing the need for painful self-resets (Mayo Clinic, n.d.). This realigns the spine, eases nerve pressure, and cuts inflammation (Newark Pain and Rehab, n.d.). Dr. Jimenez uses spinal manipulations to address subluxations, restoring function without drugs (Jimenez, n.d.).

Soft Tissue Therapy

Techniques such as myofascial release target tight muscles and fascia, reducing cramping and stiffness (Hopkins Medicine, n.d.). This helps with inflammation and improves movement.

Mobilization and Exercise

Building strength around joints prevents recurrence. Exercises restore range and balance muscles (Highland Chiropractic, n.d.). Dr. Jimenez incorporates rehab plans with posture correction for long-term benefits (Jimenez, n.d.).

Nervous System Normalization

Adjustments take pressure off nerves, improving function and reducing pain (Effective Integrative Healthcare, n.d.). This normalizes signals, helping with the reset feeling.

Most adjustments don’t hurt, though mild soreness can occur as the body adapts (Flourish Chiropractic Spa, n.d.). If pain persists, see a doctor or chiropractor (Healthgrades, n.d.).

In summary, postural strain is a fixable issue. By understanding the causes and using care such as chiropractic, you can move without pain. Dr. Jimenez’s work shows that integrative approaches lead to better mobility and health (Jimenez, 2026).

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References

Blackburn Chiropractor. (n.d.). Postural Alterations.

Calhoun Spine Care. (n.d.). Posture’s Impact on Back Pain Treatment Success.

Chiro One. (n.d.). What Really Happens During a Chiropractic Adjustment?

Cleveland Clinic. (n.d.). Muscle Stiffness: Causes & Treatment.

Effective Integrative Healthcare. (n.d.). How Does a Chiropractic Adjustment Work.

Flourish Chiropractic Spa. (n.d.). Is the Chiropractor Painful?

Function First. (n.d.). Straighten Up: How Chiropractic Care Addresses Postural Alignment and Back Pain.

Healthgrades. (n.d.). When to See a Doctor for Back Pain.

Highland Chiropractic. (n.d.). When One Tight Muscle Breaks the Whole Chain.

Hopkins Medicine. (n.d.). Muscle Pain: It May Actually Be Your Fascia.

Jimenez, A. (n.d.). Injury Specialists.

Jimenez, A. (2026). Dr. Alexander Jimenez DC, APRN, FNP-BC, IFMCP, CFMP, ATN ♛ – Injury Medical Clinic PA | LinkedIn.

Mayo Clinic. (n.d.). Chiropractic adjustment.

Newark Pain and Rehab. (n.d.). The Power of the Adjustment.

NYDN Rehab. (n.d.). Feeling Stiff? Why stretching may not be the best solution.

On The Go Wellness. (n.d.). Somatic Soreness.

Peak Performance. (n.d.). FAQ.

Physis Physical Therapy. (n.d.). Poor Posture: The Main Culprit Behind Muscle Tension.

Somatic Movement Center. (n.d.). Unlocking Your Body.

Spine Stop. (n.d.). What Happens During a Chiropractic Adjustment?

WebMD. (n.d.). Muscle Pain (Myofascial Pain Syndrome).

YouTube Video. (n.d.). Trigger Point Explained [Video]. YouTube.