Pain After Holding an Awkward Position: Recovery Tips

The “Reset” Pain After Holding an Awkward Position: What It’s Called, Why It Happens, and How Integrative Chiropractic Care Can Help

Have you ever sat, stood, or twisted in a weird position—then when you move back to “normal,” you feel a sharp discomfort, a stiff “catch,” or even a strange reset sensation in a muscle or joint? Sometimes it feels like something “releases,” and then you have to wait a bit for the area to calm down.

This experience is common and usually results from a mix of postural strain, muscle guarding, trigger points, and temporary joint restriction (often described as a joint feeling “stuck”). In everyday language, people may call it:

• Postural strain (stress from posture and position)

• Muscle tightness or protective spasm/guarding

• Trigger point irritation (a sensitive, tight spot in a muscle)

• Myofascial restriction/adhesions (stiff or “sticky” fascia)

• Joint dysfunction/joint restriction (a joint not gliding normally)

In chiropractic settings, you may also hear terms like segmental dysfunction or restricted joint motion. Some people use the word “subluxation,” but outside of medical emergencies, many clinicians mean a functional motion problem (a joint that isn’t moving well), not a dislocation.

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What’s happening in your body when you “reset”?

When you hold an awkward posture for too long, your body adapts to that position. Muscles shorten, fascia stiffen, and joints may stop moving through their normal range. Then, when you return to neutral, the tissues have to “reorganize” quickly.

Think of it like this: your nervous system and soft tissues are trying to protect you, even if the protection feels unpleasant.

Common features of the “reset” sensation

• You stayed in one position too long

  • This can happen at a desk, in a car, on a couch, or even from sleeping “wrong.”

• Muscles tighten to stabilize you

  • This is often a protective response (muscle guarding).

• Fascia can stiffen and lose its easy glide

  • Fascia is connective tissue that surrounds and connects muscles and organs. When it gets irritated or less mobile, it can feel like tightness or pulling. (Johns Hopkins Medicine, n.d.)

• A joint may temporarily lose smooth motion

  • You feel stiff at the end-range, then a “release” as tissues re-adjust.

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Why it can hurt when you move back to normal

Pain during the return to neutral often arises from several overlapping mechanisms.

Postural strain and tissue “compression”

If a posture loads one area too long (such as rounded shoulders or a twisted spine), tissues can become compressed and irritated. When you move again, those tissues “wake up,” and you feel discomfort.

• Muscles can become tight and sore with inactivity or prolonged positioning (Cleveland Clinic, 2023).

Trigger points and sensitive muscle bands

A trigger point is a hypersensitive spot in a tight muscle band. When you change position, the muscle length changes, and that can trigger a spike in pain.

• Myofascial pain problems often involve tender points and can be influenced by posture, stress, and repetitive strain (WebMD, 2024a).

Fascial stiffness or “sticky” glide (adhesions)

Fascia is supposed to glide smoothly. But with low movement, repetitive strain, or injury, fascia can become more restricted—sometimes described as “gummy” or “stiff.”

• Johns Hopkins explains that unhealthy fascia can contribute to tightness, stiffness, and reduced mobility, and that lack of movement or repetitive movement can play a role (Johns Hopkins Medicine, n.d.).

Joint restriction and cavitation (“pop” or release)

Sometimes, a joint that hasn’t moved normally builds pressure changes inside the joint capsule. When the joint moves again (or is adjusted), the “pop” is often explained as a pressure change and gas release (cavitation), rather than as bones cracking.

• This “gas release” explanation is commonly used in chiropractic education materials and patient FAQs (Spine Stop, 2025; Peak Performance, n.d.; Chiro One, 2023).

Proprioceptive “reset” (your position sense recalibrating)

Proprioception is your body’s internal GPS—how your brain knows where your joints are in space. When you hold a posture too long, your brain temporarily treats that as “normal.” When you return to neutral, the system recalibrates.

That recalibration can feel like:

• a brief “weird” sensation

• stiffness

• a need to move slowly for a moment

• mild pain that fades as your nervous system settles

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Why staying in awkward positions creates the problem in the first place

Your body is designed for movement variability—not one long position all day. When you live in a narrow set of postures (desk posture, phone posture, one-sided standing), you can build an imbalance.

Here are patterns that commonly show up:

• Overworked muscles that feel tight

• Underused muscles that feel “asleep” or weak

• Joints that stop moving fully

• Fascia that becomes less elastic

• A nervous system that stays on alert (stress load)

Some posture-focused rehab and chiropractic sources describe how poor posture can increase strain and affect results if it isn’t corrected (Calhoun Spine Care, 2026; Blackburn Chiropractic Clinic, n.d.).

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“Somatic soreness” and stress-based body tension (when it’s not just mechanical)

Sometimes the “locked” feeling isn’t only about a muscle being short or a joint being stiff. Stress can raise baseline muscle tone and make your body more protective.

Some clinicians use the phrase somatic soreness to describe discomfort that can feel physical and real, even when it’s heavily influenced by nervous system stress responses (On-The-Go Wellness, 2025).

That doesn’t mean, “it’s all in your head.” It means:

• stress can increase muscle guarding

• sleep disruption can increase pain sensitivity

• the nervous system can keep tissues “braced”

And yes—your pain is still real.

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What takes place inside the joint and soft tissue during the “reset”

Here’s a simple breakdown:

Joint fixation/restriction

A joint may not glide well because surrounding tissues are tight, irritated, or guarding. When you try to move back to neutral:

• the joint capsule and local muscles resist motion

• you feel a catch or pinch at the end range

• then the system lets go (sometimes suddenly)

Soft tissue response

When you finally move, soft tissues may respond with:

• brief pain

• protective stiffness

• a warm or sore feeling afterward

• temporary sensitivity as blood flow and nerve signaling normalize

Muscle stiffness after inactivity is a recognized, common symptom pattern (Cleveland Clinic, 2023).

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Why integrative chiropractic care can be helpful

If your body is repeatedly “resetting” painfully, the goal is not just to chase symptoms. The goal is to restore better motion, reduce irritation, and change the pattern that keeps returning.

Key benefits of an integrative approach

Manual manipulation (adjustments) to restore motion

Chiropractic adjustment (also called spinal manipulation) uses a controlled force to improve joint motion and function (Mayo Clinic, 2024).

Many clinics describe the practical goal similarly:

• free up restricted joints

• reduce compensatory muscle tension

• support more efficient movement patterns (Chiro One, 2023; Function First, 2024).

Soft tissue therapy (myofascial work)

Integrative chiropractic care often includes soft tissue methods such as:

• myofascial release

• trigger point work

• instrument-assisted soft tissue techniques

• stretching that is paired with strengthening (not just stretching alone)

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WebMD describes myofascial pain syndrome and prevention approaches that commonly include gentle movement and addressing ongoing pain drivers (WebMD, 2024a).
WebMD also describes myofascial release therapy as a massage-based approach focusing on myofascial tissues (WebMD, 2024b).

Mobilization and rehab exercise (so it doesn’t come back)

A short-term release is great, but lasting change usually requires:

• mobility where you’re restricted

• strength where you’re weak

• endurance in postural muscles

• movement “snacks” during the day (brief resets)

If the joint keeps getting stuck, it’s often because the surrounding system keeps pulling it back into the same pattern.

Nervous system downshifting (reducing guarding)

When you reduce pain signals and improve the safe range of motion, muscle guarding often decreases. Some people feel immediate relief; others feel mild soreness as the body adapts (Health.com, 2023; Chiro One, 2026).

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Clinical observations from Dr. Alexander Jimenez, DC, APRN, FNP-BC (integrative lens)

In Dr. Jimenez’s integrative model, the “reset” problem is rarely viewed as a problem only in the joint or only in the muscle. The clinical emphasis is often on:

• full neuromusculoskeletal assessment

• movement and posture evaluation

• soft tissue + joint mechanics together

• progressive rehab and functional training

• medical + chiropractic coordination when needed

His practice presence highlights a multidisciplinary approach that blends chiropractic care with nurse practitioner-level evaluation and integrative strategies (Jimenez, n.d.; Jimenez, n.d.-LinkedIn).
His published materials also commonly emphasize coordinated planning and clear next steps for patients in complex balance/posture/movement cases (Jimenez, 2025).

Practical takeaway: if your “reset pain” is frequent, spreads, or is tied to headaches, tingling, weakness, or recurring injury patterns, an integrative team is more likely to look at the whole picture—joint mechanics, fascia, nerves, conditioning, sleep/stress load, and daily ergonomics.

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What you can do right now (simple, high-impact steps)

You don’t need to wait until it’s severe to start changing the pattern.

Quick daily “anti-reset” habits

• Change positions every 30–60 minutes

• Do 30–60 seconds of gentle motion

  • neck turns (easy range)

  • shoulder rolls

  • standing hip shifts

  • thoracic extension over a chair

• Balance tightness with strength

  • If you always stretch one area and it still feels tight, you may also need strengthening and motor control (NYDN Rehab, 2019).

• Hydrate, sleep, and reduce stress load

  • These strongly influence pain sensitivity and guarding.

A simple “reset sequence” (2–3 minutes)

• 5 slow breaths (longer exhale than inhale)

• gentle joint circles (neck/shoulders/hips)

• light isometrics (squeeze glutes, gently pull shoulder blades back)

• stand tall and walk for 30–60 seconds

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When to get checked (don’t ignore these)

If your “reset pain” includes red flags, get evaluated promptly.

Seek medical or urgent care if you have:

• numbness/tingling that is new or worsening

• weakness in an arm or leg

• bowel/bladder changes

• severe pain after a fall/accident

• fever, unexplained weight loss, or night pain

For severe, persistent back pain that is not improving, guidance commonly recommends seeing a qualified clinician (Healthgrades, 2020).
If you’re unsure which specialist is best, a physiatrist or spine specialist may also be appropriate depending on symptoms (HSS, 2022).

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Putting it all together

That uncomfortable “reset” feeling after an awkward posture is usually your body making a quick transition from protective tension back toward normal alignment and motion. The discomfort often comes from:

• muscle guarding and trigger points

• stiff fascia that doesn’t glide well

• temporary joint restriction

• proprioceptive recalibration (your body’s position sense updating)

Integrative chiropractic care can help by:

• restoring joint motion (adjustments/mobilization)

• reducing myofascial restriction (soft tissue care)

• retraining movement (rehab + strengthening)

• calming nervous system guarding (better tolerance and control)

The best results usually come when the care plan matches your pattern—not just where it hurts today.

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References

• Chiropractic adjustment (Mayo Clinic, 2024).

• Muscle pain: It may actually be your fascia (Johns Hopkins Medicine, n.d.).

• Muscle stiffness: Causes & treatment (Cleveland Clinic, 2023).

• Myofascial pain syndrome (muscle pain) (WebMD, 2024a).

• What to know about myofascial release therapy (WebMD, 2024b).

• FAQ (joint “pop”/gas release explanation) (Peak Performance, n.d.).

• What happens during a chiropractic adjustment? (Spine Stop, 2025).

• How a chiropractic adjustment works (Chiro One, 2023).

• The retracing enigma: Why am I sore after an adjustment? (Chiro One, 2026).

• Somatic soreness: The overlooked difference between muscle pain and emotional tension stored in the body (On-The-Go Wellness, 2025).

• Feeling stiff? Why stretching may not be the best solution (NYDN Rehab, 2019).

• Posture’s impact on back pain treatment success (Calhoun Spine Care, 2026).

• Postural alterations (Blackburn Chiropractic Clinic, n.d.).

• When to see a doctor for back pain (Healthgrades, 2020).

• What doctor to see for back pain (Hospital for Special Surgery, 2022).

• El Paso, TX Chiropractor Dr. Alex Jimenez DC (Jimenez, n.d.).

• Dr. Alexander Jimenez, DC, APRN, FNP-BC (LinkedIn profile) (Jimenez, n.d.-LinkedIn).

• Traumatic brain injury and posture: A guide to better balance (Jimenez, 2025).

• How chiropractic care addresses postural alignment and back pain (Function First, 2024).

• What you can expect from a chiropractic visit (Health.com, 2023).