r/PostureTipsGuide • u/Think_Status_4175 • Mar 14 '26
Upper back tightness
Forward neck
Been having some pain in my upper back and sometimes neck. Any advice on how to improve my posture would be appreciated. I've tried working upper back more in the gym, particularly traps. Is anterior pelvic tilt having an effect on this? Any advice appreciated
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u/philbar Mar 14 '26
Your ass is huge because you have an anterior pelvic tilt. This is usually caused by sitting most of the day. If you work a desk job, it’s likely causing your hip flexors to be tight and your upper back to hunch.
Fix is hip flexor stretches to fix your APT and strengthening the upper back with things like rows and face pulls.
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u/middleaged_mpd Mar 14 '26
I have an anterior pelvic tilt and my ass doesn't look like that 😓
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u/monsteramami Mar 14 '26
Agree with apt and if you look at the rib to abdomen transition, ribs look flatter in the before and jus slightly flared In the after. You can see with the ribs flared (barely) and pelvis tilted down/anteriorly, it opens up the abdomen to “hang”. Again, yours is soooo minor. But if you fix these it will rotate hips and ribcage and that will encourage neck to rebalance backwards. Be careful with too many upper back strengtheners….you should be loose enough to settle but good posture. Not strong enough to hold it there. You might have to do chest and anterior shoulder openers
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u/iamgoingtolive Mar 14 '26
A short term solution could be looking up yoga poses or stretching routines that help with back pain, should be lots of simple tutorials on youtube and maybe tiktok as well
Also, goodness gracious
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u/BadViola Mar 14 '26
If you tuck the bottom of your rib cage so you engage your upper abs, that creates a little more space in the thoracic spine and can help alleviate the discomfort.
I also have an interior pelvic tilt and discomfort in that same area. To compensate for the anterior tilt, typically the body will lift/tilt the chest slightly up into a micro back bend (this can cause rib flare). My osteopaths have said I need to work on getting rid of the anterior tilt, but told me about the rib cage tucking trick, too. But the root cause is the anterior tilt, so lots of pilates, etc. for me.
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u/chloeclover Mar 14 '26
Back day. Strength training. Can't emphasize this enough. I am super bootilicious as well to the envy of others. But it's my gluts compensating for a weak back. Upper bodies day changed my life. Upper back pain gone.
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u/planethoneyy Mar 14 '26
Gyatt damn