Physical Therapist Shares Best Posture Tips for Hairdressers and Nail Technicians to Prevent Neck, Back and Shoulder Pain

Hairdressers, barbers and nail technicians spend hours each day standing, bending forward and performing repetitive movements that can take a toll on the neck, shoulders and back. While posture braces and corrective devices continue to trend online, physical therapists say preventing pain through movement and proper body mechanics is far more effective.

To help salon professionals stay healthy throughout long workdays, Mallory Behenna, PT, DPT, orthopedic physical therapist at Brooks Rehabilitation, shares three simple exercises everyone should do daily, along with ergonomic techniques specifically for hairstylists and nail technicians.

Why Beauty Professionals Are at Higher Risk

"Newton's idea of 'a body in motion stays in motion' is not only applicable to physics, but also to the human body," said Behenna. "Anytime we have to maintain the same posture for a prolonged period of time, our bodies will get stiff and sore. For professionals who have to maintain the same position for long periods of time, I recommend coming out of that position at least once every 10 minutes or so. Even the smallest change in position—letting an arm rest by the side or sitting up from a hinged-forward position for a few seconds—can allow some relief to the joints."

3 Exercises Every Salon Professional Should Be Doing

1. Plank

While many people think of planks as an ab exercise, they also improve posture by strengthening the muscles that support the spine.

"Planks work your core stability and endurance, which helps with overall balance and stability as well as protecting your spine," said Behenna.

How to do it: Get into a push-up position with your body in a straight line from head to toe. Avoid letting your hips sag or rise too high. Hold for up to 60 seconds, gradually increasing your time.

2. Step Ups

Standing all day often leads people to favor one leg, creating muscle imbalances over time.

How to do it: Using the bottom step of a staircase or a sturdy 4-8 inch platform, step up with one leg, then slowly lower back down. Perform 10-15 repetitions for three sets on each leg. For an added challenge, bring your knee toward your chest as you step up.

3. Side-Lying Hip Abduction

Strong hip abductors help stabilize the body during standing and walking—especially important for professionals who spend hours on their feet.

How to do it: Lie on one side with your bottom knee bent and top leg straight. Raise the top leg while keeping your heel slightly behind your hip. Lower slowly and repeat 10-15 repetitions for three sets.

Ergonomic Tips for Hairdressers

Hairstylists often spend hours working with their arms elevated, which can overload the shoulders and neck.

"For hairstylists who have to spend a lot of their days working overhead, I recommend keeping the elbow by the side and shoulder blade shrugged down and back as much as possible to avoid excessive stress placed through the shoulder, or overworking of the upper trapezius muscles," said Behenna.

She also recommends using body weight—not just arm strength—when working through thick, wet hair.

"Use a weight shift to comb or brush through thick, wet hair versus the arm muscles to decrease stress in the shoulder. Think of the arm as an extension of your body, and the position of the hips and pelvis controls the arm. Shifting the weight through the hips and pelvis can control the motion of the arm."

Ergonomic Tips for Nail Technicians

Nail technicians often spend hours leaning forward, making spinal positioning especially important.

"For a nail tech who spends a lot of time bent over, it is very important to hinge from the hips versus rounding the spine to work on people's nails," said Behenna. "Bending from the spine puts more stress on the muscles and joints, while hinging from the hips allows the spine to stay in a more comfortable, neutral position and avoids unnecessary stress."

She also advises keeping both feet planted on the floor.

"The feet help offload the spine when sitting, so be sure to allow them to help by keeping them in contact with the floor, rather than resting them on the wheels or feet of a chair."

4. Habits That Can Make Posture Worse

Doomscrolling

The average American spends more than nine hours per day in front of screens, contributing to "tech neck."

"Rounded shoulders can cause and increase neck pain because the muscles that control the shoulder blade are not able to activate in this position," said Behenna. "This causes the muscles on the top of the shoulder blades going into the neck to work harder to hold the arms in place, leading to tightness, limited range of motion, neck pain and headaches."

Carrying Heavy Bags

"Holding a very heavy weight on just one side can be beneficial when done correctly—we even use it as an exercise," said Behenna. "However, it can also be detrimental if you cannot maintain a neutral position against the weight. This puts more stress on the neck, shoulders, thoracolumbar spine and core muscles, which can cause or exacerbate pain."

Sleeping on Your Stomach

"I actually love sleeping on my stomach; it is by far my most comfortable position," said Behenna. "But sleeping on the stomach puts the neck at the end-range of rotation and holds it there for hours, causing more strain on the muscles, joints and discs in the neck."

She recommends sleeping on your back or side with pillows supporting the neck in a neutral position.

Using the Wrong Keyboard

A poorly sized keyboard can contribute to carpal tunnel syndrome, repetitive strain injuries and spinal dysfunction. Choose an ergonomic setup that matches your frame and keeps your shoulders in a neutral position.