How to Fix Chest Pain From Bad Posture & Keep It Gone for Good
Mar 24, 2025
We’ve all been there: You’ve been working at your desk for a while and suddenly realize your upper body feels tight and tense. You take a deep breath only to feel a stabbing pain in your chest. This sudden discomfort can be alarming, especially if you’ve never experienced anything like this before. If you experience chest pain like this after long hours of sitting at a desk or other repetitive activities, it may be a sign that your posture needs improvement. Poor posture can lead to musculoskeletal imbalances that put excess strain on the muscles, ligaments, and other soft tissues in the body. In turn, this can cause these tissues to become irritated and inflamed, resulting in chest pain. The good news is that you don’t have to live with this discomfort forever. In this article, we’ll explore how to fix chest pain from bad posture so that you can live pain-free, move comfortably, and never have to worry about it coming back. Keep reading to learn about effective wall posture exercises.
One valuable tool to help you achieve your goals is the posture correction app from Posture AI. This easy-to-use app helps users quickly improve their posture to relieve pain and prevent it from returning.
Table of Contents
Can Bad Posture Cause Chest Pain?
It’s a common misconception that lousy posture only leads to back pain. In reality, bad posture can cause many problems, including chest pain. When you slouch or hunch over for an extended period, it stresses the muscles and tissues in your chest. This can lead to tension headaches, neck pain, and even chest pain. The good news is that you can improve your posture and eliminate that pesky chest pain.
WARNING: If you’re experiencing chest pain, never self-diagnose. Always seek medical advice and call emergency services if warranted.
How Bad Posture Causes Chest Pain
Poor posture is often associated with back and neck pain, but it’s important to remember that your ribs and, therefore, your chest are also connected to your spine. Lousy posture can stress chest muscles, tendons, and ligaments, causing them to ache. “There are a few ways that poor posture can cause chest pain. The main causes are rib dysfunctions, referred pain from scalene trigger points, herniated thoracic discs or pinched nerves in the upper back,” says Dr. Dave Candy, PT, DPT, OCS, ATC, CMTPT, FAAOMPT, whose practice, More 4 Life, is based in St. Louis, MO. Here’s why you might experience chest pain due to posture.
Postural Conditions: The Peculiar Connection Between Chest Pain and Posture
Conditions such as kyphosis, upper crossed syndrome, lordosis, scoliosis, and forward head posture can lead to muscle imbalances, pinched nerves, and other issues that cause chest, rib, and sternum pain. Fortunately, these conditions are usually treatable.
Muscle Imbalances: Why Poor Posture Creates Tight Chest Muscles
Physical therapist Lara Heimann, who created the LYT Yoga Method, says that poor posture can create an imbalance in the muscles and neuromuscular firing. “The muscles around the chest are shortened, and the muscles in the back are lengthened and weak. Chest pain can occur because of the tightened chest, neck and shoulder muscles and the surrounding shortened connective tissue, leading to discomfort,” she says.
Poor Posture Can Lead to Costochondritis
Dr. Candy says that poor posture, such as slouching while sitting at our desks, can also cause imbalances between the muscles on the front of the ribcage (chest muscles and serratus anterior) and the back of the ribcage (rhomboids and serratus posterior superior). “Those imbalances can cause a rib to move slightly out of place, which can put stress on the cartilage that joins your rib to your sternum,” he says. “This type of chest pain is referred to as costochondritis, meaning inflammation of the rib cartilage.”
Referred Neck Pain: How Poor Posture Causes Chest Pain
Chest pain can also come in the form of referred neck pain, especially for those who sit with a forward head posture. “When you sit with your head forward, it puts your neck muscles under tension. The scalene muscles attach to your first and second ribs and have a referral pattern that goes into the chest and sometimes down the arm,” Dr. Candy says.
Pinched Upper Back Nerves: The Link Between Poor Posture and Chest Pain
Pinched nerves in the upper back can cause chest pain when you have poor posture, particularly if you have a herniated disc or degenerative disc disease – both of which can be caused by a postural condition known as kyphosis or hunchback. “The thoracic nerves refer pain in a circle around the trunk and can cause chest pain,” Dr. Candy explains. “In the case of a herniated disc, slouching may make the pain worse. In the case of degenerative disc disease, sitting up too straight may actually make the pain worse.”
Respiratory Distress: The Impact of Poor Posture on Breathing
Chest pain can also manifest from respiratory distress due to poor posture. Multiple studies have shown poor posture can significantly reduce lung capacity (National Library of Medicine). People with decreased lung capacity tend to breathe with their chest muscles instead of their diaphragms, creating sore, tight muscles that can impede the rib cage from fully expanding. In addition, if you can only fill part of your lungs, you might struggle to get enough oxygen – especially when working out, which may cause chest pain.
“Poor posture can cause chest pain by compressing and straining the muscles in your chest, limiting the ability of your rib cage to expand and contract as needed. Specifically, poor posture can cause chest pain by putting excess strain on the intercostal muscles between your ribs,” says Dr. Sony Sherpa, a holistic practitioner who contributes to Nature’s Rise. “These muscles help you breathe, so if they become strained or compressed due to improper posture, it can lead to pain in your chest.”
Heart Issues: The Link Between Poor Posture and Heart Health
Poor posture can even cause chest pain by affecting blood pressure and the heart—a potentially serious long-term consequence of not correcting it. “Poor posture can change the way that your body responds to stress. For example, when you sit or stand in a slouched position, your chest muscles are tightened and shortened, which can cause pain in your chest,” says Dr. Sherpa. “This is because these muscles are responsible for helping to regulate blood flow throughout your body, and when they become too tight, it can disrupt the flow of blood to your heart and other vital organs.”
Thoracic Outlet Syndrome (TOS): How TOS Causes Chest Pain
“A condition known as thoracic outlet syndrome (TOS) can be the culprit of chest pain as well as numbness and tingling in an arm,” says Heimann, who explains that TOS compresses nerves and blood vessels in the upper chest. She says that unlike angina pain – which is caused by an inadequate supply of oxygen to the heart – pain from thoracic outlet syndrome does not occur or increase with walking. Still, it typically increases when raising an arm.
Digestive Issues: How Poor Posture Can Affect the Digestive Tract
Poor posture can compress the digestive tract, leading to heartburn and other digestive issues sometimes felt in the chest. Digestive tract problems caused by poor posture can create chest discomfort, just like heartburn is sometimes mistaken for a heart attack.
Precordial Catch Syndrome: The Alarming Connection Between Chest Pain and Posture
Less common, though often alarming, is precordial catch syndrome, which is caused by poor posture (Chiropractor Atlanta). The exact mechanism is uncertain, but it’s believed to be a pinched nerve or muscle strain in the chest. This condition is sometimes mistaken for a heart attack.
How to Tell if Your Chest Pain is From Poor Posture
The best advice is to see a doctor and rule out anything serious, such as:
Cardiac
“Given the downside of misdiagnosing your own chest pain – dying from a heart attack – you should always get chest pain checked out, even if you’re fairly certain that it’s not something serious,” says Dr. Candy. “Seeing a professional about your chest pain will usually lead to a quicker resolution to the problem.” Once you’ve ruled out anything serious, speak with a doctor specializing in posture, a chiropractor, or a physical therapist to help diagnose any postural issues causing your chest pain. They can help you develop a treatment plan to correct your posture and alleviate chest pain. Of course, you can also implement posture correction practices at home.
Related Reading
• How to Fix Rib Pain from Bad Posture
• How Long Does It Take for a Chiropractor to Fix Your Posture
How to Fix Chest Pain from Bad Posture
The good news is that there are things you can do to improve your posture and eliminate that pesky pain. Here are a few tips:
Straighten Up
Chest pain can have several causes, some serious and some less serious. One of the less serious causes is poor posture. Bad posture can lead to muscle and joint dysfunction, resulting in pain in the chest and other areas. The good news is that there are things you can do to improve your posture and get rid of that pesky pain.
Sit Up Straight
Sitting up straight is one of the best things you can do to improve your posture. While this may seem obvious, it is an often overlooked first step. When you sit up straight, you take the pressure off your muscles and tissues, which can help prevent chest pain.
Use a Chair With Good Back Support
Use a chair with good back support if you have to sit long. Back support will help keep your spine in alignment and improve your posture.
Stand Up Tall
Another simple way to improve your posture is to stand up tall. Imagine a string attached to your head, pulling you upward. This simple cue can help keep your shoulders back and down and your spine in alignment.
Exercises and Stretches
"Postural exercises and corrective education are essential for improving posture and eliminating chest pain," says Heimann, who recommends the following exercises and stretches.
1. Doorway Stretch and Strengthening
Stand in a doorway with your arms at 90 degrees, like a field goal.
Place your forearms on the doorframe and lean forward to stretch the chest.
Keep your core muscles tight to stabilize the pelvis and ribs.
Hold for 30 seconds; repeat 3 to 5 times daily.
Strengthen
Stand in the doorway as in the stretch.
Lift your forearms away from the doorframe by squeezing your shoulder blades together without thrusting your ribs.
Hold for 10 seconds; repeat 10 times.
2. Floor Stretch and Strengthening
Lie on the floor on your back, knees bent.
Reach your arms to the ceiling, then bring them overhead in line with your ears (without thrusting your ribs).
Hold for 20 seconds; repeat 2 to 3 times.
Strengthen
Lie on the floor as before and reach your arms to the ceiling.
Make fists and bend your elbows to press into the floor.
Pull your shoulder blades up toward your chest without thrusting your ribs.
Hold for 10 seconds; repeat 10 times.
3. Bed Stretch and Strengthening
Lie on your bed with your head draped over the edge yet still supported at the base of your skull.
Keep your knees bent to maintain spine length.
“Goalpost” your arms, pulling the back of your arms into the bed.
Roll your head side to side to mobilize the restricted tissues around your neck and stretch your chest.
Repeat for one minute.
Strengthen
Prop yourself on your elbows as you lie on a bed.
Press your hands into the bed to lift your elbows off the bed.
Slowly bend your elbows to return them to the bed (like a triceps dip).
Keep your chest open and prevent your rib cage from thrusting.
Repeat 10 times.
Use the Corner
The corner chest stretch alleviates tension in chest muscles causing rounded shoulders and slumping.
Do this stretch standing up tall in a corner with shoulders relaxed and underneath the ears.
Place feet shoulder-width apart with your right foot slightly forward of your left.
Bend your elbows to 90 degrees and place each forearm and wrist on each wall.
Lean forward until you feel a stretch in the shoulders, and stretch and hold for 30 seconds.
Switch the leg's position and repeat with the left foot slightly in front.
Retract the Shoulder Blades
The scapulas, or shoulder blades, often protract or rotate forward with poor posture. Strengthen back muscles, rhomboids, trapezius, and lats to help bring the shoulders back into a neutral position and decrease tension on chest musculature. Do scapular retraction exercises by standing tall with shoulders under the ears.
Bend your elbows to 90 degrees with palms facing inwards.
Gently squeeze the shoulder blades together as you move your elbows straight back like they were sliding on a pane of glass. Avoid hiking up the shoulders.
Repeat 10 times for a total of three sets.
Hold It Up
Plank exercises target the deep abdominal muscles, cinching in your belly for improved posture overall. Toned abs decrease the stress on the lower and upper back, contributing to forward lean, rounded shoulders, and tight chests. Do this exercise by lying on the floor face-down.
Lift yourself up on your toes and forearms with elbows underneath your shoulders.
Contract your abs to maintain a straight line from head to toe and hold for 30 seconds to one minute.
Repeat three times.
If you have difficulty on your toes or feel your chest caving in, switch to resting on your knees and progress as the exercise gets easier.
Stretch Those Hamstrings
Tight hamstrings, the muscles on the back of the thighs, can lead to a posterior pelvic tilt in which the pelvis rotates backward. This decreases the natural spinal curvature leading to excessive rounding of the upper back and increased tension on the pectoral muscles. Release tight hamstrings with a half-sitting stretch.
Sit on a firm bed or bench with your left leg straight out in front of you and the right leg hanging off the edge so your foot is flat on the floor.
Keep your back straight as you bend forward from the hips to reach your hand towards your toes. Avoid rounding the back or pushing into pain.
Hold the stretch for 20 seconds before switching to repeat on the right leg.
Yoga
These yoga poses can help alleviate postural chest pain.
Child’s pose
Camel pose
Bow pose
Cat/cow pose
Posture Correctors
Posture correctors gently retract your shoulders and provide physiological feedback that reminds you to stop slouching, which in turn can alleviate chest pain. “Posture correctors work, especially if they are worn diligently,” says Dr. Matt Tanneberg, DC, CSCS, who owns and operates Body Check Chiropractic & Sports Rehabilitation in Scottsdale, AZ. He works with elite athletes from the NFL, MLB, NHL, USA Track and Field, NCAA, and high school.
Choosing the Right Posture Corrector
“The more consistent you can be with wearing it, the more significant change will follow.” Posture correctors come in a variety of forms, materials, and styles. It’s essential to choose a posture corrector that’s proven to be effective, and that’s comfortable enough for you to wear, either over or under clothes, and it’s a good idea to choose a posture corrector that doctors endorse. “The most common and most beneficial looks like a bra without the cups,” Dr. Tanneberg says. “You can tighten the upper straps enough to keep your head above your shoulders and your shoulder blades depressed (down and back).”
Posture Correctors Are Just a Supplement
Of course, you can’t expect posture correctors to do all the work. The ultimate goal is to reinforce proper posture so that, eventually, you won’t need to wear a posture corrector at all. “Stretching and strengthening will not fully improve your posture if there is no carryover into everyday life. Using a postural correction device or brace can help bridge the gap between postural training and combating habitual compensations,” says Heimann. “A postural device can be especially helpful when working at a desk for long periods as attention to posture may wane. Any kind of postural device is a supplement to postural training exercises.”
Massage
Therapeutic massage can reduce chest pain caused by poor posture. It may be wise to seek a massage therapist who works with a physical therapist or chiropractor familiar with postural issues.
Doctors, Chiropractors, and Physical Therapists
Medical professionals can assess your postural conditions and work with you to outline a plan to improve your posture and eliminate chest pain. “With the help of a healthcare professional, you can develop a personalized plan for improving your posture and reducing the risk of chest pain,” says Dr. Sherpa.
Practice Mindfulness
Understand why poor posture causes chest pain and remain mindful of your posture throughout the day. This self-help type can go a long way toward improving your posture and eliminating pain. Dr. Sherpa recommends the following practices:
Adjust your sitting and standing position so you don’t slouch
Use a chair with good back support and keep your shoulders aligned over your hips
Take regular breaks from sitting or standing for long periods
Exercise regularly to strengthen your core and chest muscles
Practice stress relief techniques such as:
Deep breathing
Meditation
“There has to be a conscious mental effort to change the posture and work on keeping the shoulder blades down and back all the time,” says Dr. Tannenberg. “Bad posture is habitual, so in order to fix the problem, we have to create new good habits. Once you develop the proper muscle memory of that position, then you don’t have to make as much of a conscious effort.”
Posture Apps
Posture apps can help you improve your posture – and therefore reduce or eliminate chest pain, in one of four ways:
Posture exercises, stretches, and yoga apps
Periodic reminders to maintain your posture
Posture analysis apps that use your phone’s cameras or other sensors to assess postural conditions
Slouch detectors, which use your desktop or laptop camera to monitor your posture and alert you when you slouch
If you’re experiencing chest pain, consult a medical professional to rule out anything serious. Once you’ve confirmed that the pain is caused by poor posture, use a combination of exercises, stretches, yoga, a posture corrector, massage, and physical therapy to improve your posture, sit up straight, and eliminate your postural chest pain.
Related Reading
• How to Fix Flat Back Posture
• How to Fix Foot Posture
• Can You Go to Physical Therapy for Bad Posture
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