Posture pain isn't a discipline problem
Telling yourself to "sit up straight" doesn't fix posture — if the muscles that should be holding you upright are weak or inactive, good posture is exhausting to maintain and collapses the moment you stop thinking about it.
This is the pattern we see constantly in San Francisco's tech and desk-based workforce: long hours seated, shoulders rounding forward, the head drifting ahead of the spine. It's a strength and mobility problem, not a willpower problem — and it responds to the same relieve-rehab-strengthen approach as any other overuse pattern.
Signs you might be dealing with it
- A dull ache between the shoulder blades by mid-afternoon
- Neck and shoulders that feel "locked forward" after a work day
- Low back stiffness after long stretches of sitting
- Headaches that show up more often on heavy screen-time days
- Feeling like your posture "gives up" no matter how much you remind yourself
The V-A-S-T Approach to get you out of pain
Vision
Discover the root cause: A look at your posture, movement, and daily habits to see exactly what's tight, what's weak, and what's compensating.
Alignment
Restore balance: Adjustments and soft tissue work to release the tension that's built up and restore the motion posture depends on.
Strength
Build lasting capacity: Activation and progressive strength work so your body can actually hold a better position — not just be told to.
Transformation
Live without limits: Good posture stops being something you have to think about — your body holds it because it's finally strong enough to.
What relief looks like
"I've been a patient of Dr. Mae Li for over 3 years and I highly recommend her - she is fantastic. Dr. Mae is professional, thorough, empathetic, and fun! She's gotten me through multiple injuries, always with a gentle touch, even keel, and appropriate sense of humor. I'm so grateful to work with her."
"Dr. Mae Li DC, cured my left shoulder pain in only four visits. I was blessed to have received such exceptional care which included spinal adjustments- manipulations, exercises to improve my posture and help control my stress. Thank you Dr. Li."
"Dr. Li is magnificent. Kind, smart, gentle. She diagnosed my problem correctly before the x-ray came in, and is teaching me how to take care of myself."
"Dr. Mae Li is great! She provided very specific guidance for a hamstring issue, which improved it materially in the first month. Thanks!"
"Visiting with Dr. Li is always a highly positive, multi-faceted experience. Not only was the issue for which I was visiting quickly and accurately diagnosed, we discussed diet and proper squat form as well. Though I often fail, Dr. Li, I promise to do the exercises you prescribed!"
"Dr. Mae Li is really wonderful. She is thorough, effective and a great listener. She gives great suggestions about stretches and preventative exercises. She also really gets to know her patients."
"When I was diagnosed with sciatica at age 50 my doctor sent me to see these incredible sports medicine experts so they could tailor my rehab and exercise to my very active lifestyle. I didn't have a sports injury but they helped me heal & rehab through prescribed activity (so I didn't need to go to a PT) and I got stronger than ever while healing! They also taught me how to prevent reoccurrence. Being in my late 50s now, I've contended with various issues -- radiculitis, broken foot, knee strain, back pain -- and I always feel relief even after one visit. The primary technique they use (Active Release) feels amazing! They really listen and explain everything and it's all very easy to understand. Dr Mae Li is brilliant, funny, and extremely effective. (I'm always a little sad when she says I don't need to come back.) I'd recommend this woman to anyone in a heartbeat."
"Dr. Mae Li is absolutely wonderful. I've been going to her for the better part of two years to manage my back and neck pain and stiffness and she's been a valuable part of my physical therapy and maintenance routine."
"I am a former collegiate tennis player, I have had knee tendinitis for the past 6 years. After seeing five physical therapists, I was almost convinced there was no fix for my ailment. In a matter of four visits, Dr. Li discovered a simple solution to the problem, involving a slight modification to my movement pattern while playing. This was without time-intensive rehabilitation exercises. I am forever grateful to Dr. Li for keeping me on the court."
"I love Mae! She's a fanatic listener and clinician. She's the best."
"Have a leg injury getting worse over time. Dr. Mae Li helped me first relieve the pain and then have been constantly helping me in recovering and getting better with PT homeworks! Highly recommended."
"Dr. Mae Li is caring, professional, friendly and knows how to apply the right technique at the right time. She takes the time to explain the details and her care is genuine."
"Dr. Li is the absolute best! She has taken care of my neck and more recently my broken elbow, she takes the time to understand what my issues are and works magic. I had been struggling to find help for my elbow and Dr. Li scheduled me in ASAP and has provided great care and I can see tremendous improvement with her!"
"Dr. Li was super-helpful with effective adjustments, exercises, and advice that kept me moving."
"Mae did a great job (again) getting a hurt part back in order. Good insights and advice on what to do as well as therapy."
"Mae listened carefully as I described my pain and worked with me through a series of questions and motions, to determine my flexibility. She quickly assessed the situation, and began treatment. After that, she gave me some "homework" exercises, so I could address my pain on my own at home. All the while, Mae was attentive, interested, and focused. I felt very comfortable with her, and I'm looking forward to my next treatment."
"Mae has done amazing work for me. I had a debilitating upper back issue that left me writhing in pain during a long run where I had to limp about two miles home. After three procedures I am back to nearly 100% normal, which I find remarkable. Thank you for the great work, Mae!"
Posture & desk-job pain, answered
Click a question for the answer — or see the full FAQ for pricing, insurance, and what to expect.
Can posture actually be corrected, or is it just how I'm built?
For most people, posture is a habit and a strength issue, not a fixed structure — it can change. Mobility work restores the range you've lost, and activation and strength work builds the ability to actually hold a better position instead of collapsing back into the old one.
Do I need to change my desk setup too?
It helps. We'll flag anything about your setup that's working against you, but the bigger factor is usually what your body can do — a great chair doesn't fix a weak upper back, and a good setup with no strength behind it only goes so far.
How is this different from just stretching on my own?
Stretching loosens tight tissue, but if the muscles that should be holding you upright are weak or inactive, the tightness comes right back. We combine hands-on work to release the tension with activation and strength training so your body has something to hold the new position with.
How often would I need to come in?
It depends on how long the pattern's been building and how it responds, but most plans start more frequent while we get ahead of the pain, then space out as your strength and mobility catch up.