You've probably felt it: you sit, bend, or hold your body in a weird position for a while (like leaning on one hip, twisting in a chair, cradling your phone, or sleeping with your neck rotated). Then you stand up or return to a "normal" position—and suddenly there's a sharp ache, stiffness, or an awkward “catch." Sometimes it even feels like a muscle or joint has to "reset" before things feel smooth again.
There isn't just one perfect medical name for this experience, because it can come from several normal body systems reacting at the same time. But in everyday clinical language, it's often described as:
Postural strain (tissues stressed by a sustained position)
Transient joint stiffness or joint restriction (a joint that temporarily doesn't glide well)
Muscle guarding (your nervous system tightening muscles for protection)
Myofascial tightness or trigger points (irritable "knots" in muscle/fascia)
Fascial stiffness/adhesions (connective tissue that gets "gummy" when overloaded or under-moved)
This article breaks down what's happening, why it can hurt when you "come back to neutral," and how integrative chiropractic care can help you move better and feel more stable—without you having to "force" your own painful reset.
What It Feels Like (And Why It Can Be So Annoying)
People describe this sensation in a lot of relatable ways:
"My back felt stuck, then it released."
"My neck caught when I looked up."
"My hip felt jammed, then it popped and loosened."
"It hurts for 10–60 seconds, then it fades."
"I feel clumsy or crooked for a bit, then I'm fine."
That pattern matters: the pain shows up most when you change position, not always while you're holding the position. That often points to temporary stiffness + protective muscle tightening, not necessarily a serious injury.
Muscle stiffness and tightness are common after inactivity or prolonged sitting, and they often improve with movement and gentle care (Cleveland Clinic, 2023).
The Simple Explanation: Your Body Adapted to the Position You Held
When you hold an awkward position, your body does what it's designed to do: it adapts.
While you're "stuck" in that posture, a few things can happen:
Some muscles do extra work to hold you up (they fatigue).
Other muscles get lengthened and "shut down" a bit.
Fascia (connective tissue around muscles) can feel less slippery and more stiff when you don't move enough, or you repeat the same pattern (Johns Hopkins Medicine, n.d.).
Joints can feel tight because the tissues around them (capsule, ligaments, muscle) aren't gliding normally.
Your nervous system may increase tension as a protective response.
Then, when you return to neutral, your body has to switch strategies quickly—and that's when the discomfort shows up.
What’s Actually Happening Under the Hood: 5 Common Mechanisms
Most "reset pain" is a mix of these, not just one.
1) Postural Strain and Tissue Overload
If a joint or region is held at the end of its comfortable range (e.g., slumped sitting, a twisted spine, forward head posture), tissues are stressed. That stress can create soreness and stiffness, especially when you unload the position and ask the tissues to move again (Physis Rehab, 2023).
Think of it like holding a grocery bag awkwardly. You might not notice it at first, but when you set it down and straighten your hand, your tissues complain.
2) Muscle Guarding: Your Nervous System "Bracing"
Muscle guarding is when your body tightens muscles to protect you—often after strain, fatigue, irritation, or even just uncertainty about movement. It can feel like "I can't relax this area," or "my body won't let me move smoothly."
Dr. Alexander Jimenez describes muscle guarding as a protective pattern that can be retrained with care, thereby relaxing tight muscles and restoring confident movement patterns (Jimenez, n.d.).
3) Myofascial Trigger Points ("Knots") and Referred Pain
Trigger points are hypersensitive spots in tight muscle bands. They can hurt locally or send pain elsewhere ("referred pain"). With posture stress and repetitive loading, they can become more irritable.
Mainstream clinical resources describe myofascial pain syndrome as involving trigger points and muscle pain that can be addressed with physical therapy strategies, including targeted stretching and other treatments (Mayo Clinic, 2024).
4) Fascia Stiffness: The "Gummy" Connective Tissue Effect
Fascia is the connective tissue web that surrounds muscles and helps motion feel smooth. Johns Hopkins Medicine explains that fascia can become less healthy (less smooth/slippery) due to factors such as limited movement, repetitive movement, or trauma, which can contribute to tightness and pain (Johns Hopkins Medicine, n.d.).
So when you finally move back to neutral, the body may feel like it has to "unstick" layers—especially if you've been in one posture a long time.
5) Joint Cavitation (The Pop/Release Sensation)
Sometimes the “reset” includes a pop or crack. That sound is commonly associated with changes within synovial joints (the fluid-filled joints, such as knuckles, spine facet joints, etc.). A well-known real-time MRI study found evidence that joint cracking is associated with cavity formation in the joint fluid, not with bone grinding (Kawchuk et al., 2015).
Important: a pop isn't automatically good or bad. The key is whether it's followed by easier movement and less pain, or pain and instability.
Why It Often Hurts After You Move, Not During the Posture
This is a common question: "If the position was the problem, why didn't it hurt until I moved?"
Because your nervous system can "turn down" warning signals while you're holding still, then turn them up when you move, and tissues start sliding again.
Also, when you've been in one posture:
muscles may be slightly shortened or lengthened
joints may not be moving through their usual micro-ranges
circulation changes
your brain's map of your position (proprioception) gets "lazy"
Then you move—and your system suddenly has to recalibrate.
The “Awkward Phase”: Why You Need a Minute to Feel Normal Again
That lingering weirdness (30 seconds to a few minutes) is often:
muscle guarding slowly decreasing
irritated trigger points calming down
tissues rehydrating and sliding better with movement
your nervous system re-checking "Is this safe now?"
This is one reason people feel better after they walk for a few minutes following prolonged sitting.
When It's Not Just Normal Stiffness: Red Flags to Watch For
Most posture-reset pain is mild and improves quickly. But you should consider a medical evaluation if you have warning signs—especially if symptoms don't improve.
A consumer health resource advises seeking medical care if back pain is severe/constant, lasts more than a couple of weeks, limits activity, disrupts sleep, or presents concerning symptoms (Healthgrades, n.d.).
Get checked urgently if you have:
new weakness, numbness, or progressive tingling
bowel/bladder changes
fever, unexplained weight loss
major trauma
severe pain that doesn't let up
What You Can Do Right Away (Without Making It Worse)
Here are simple, body-friendly strategies that often help.
Quick reset steps (1–5 minutes)
Change position gently (don't force a hard twist)
Walk for 1–3 minutes to restore normal movement
Slow breathing (downshifts guarding)
Gentle range-of-motion moves (small, easy motions first)
Heat can help some people relax tight tissue
Daily habits that prevent the "stuck → reset" cycle
Take micro-breaks every 30–60 minutes
Rotate tasks and postures (don't "camp" in one position)
Strengthen core/hips/upper back so posture is less effort
Use mobility work that matches your real-life needs
How Integrative Chiropractic Care Helps This Pattern
Integrative chiropractic care aims to improve how joints, muscles, fascia, and the nervous system work together—especially when your body is repeatedly "locking up" with certain positions.
1) Joint Mobilization and Adjustments (Restoring Motion)
A chiropractic adjustment uses controlled force to a joint to improve motion and support easier movement (Mayo Clinic, 2024).
When a joint is moving poorly, nearby muscles may tighten, and movement patterns can get inefficient; restoring motion can reduce that compensation pattern (Chiro One, 2026).
2) Soft Tissue Work for Guarding, Trigger Points, and Fascia
If the "reset pain" is driven by tight myofascial tissue, care may include:
myofascial release
trigger point approaches
guided mobility
Mainstream sources describe myofascial pain approaches as including gentle exercise, stretching, and treatment strategies targeting trigger points (WebMD, 2024; Mayo Clinic, 2024).
3) Movement Retraining (So Your Brain Stops Bracing)
This is huge. If your body repeatedly guards the same area, you often need:
better joint mechanics
better muscle timing
better control through range
Dr. Alexander Jimenez highlights body awareness, ergonomics, and corrective strategies to improve posture habits and movement patterns (Jimenez, n.d.).
4) Strength + Stability (So You Don't Keep Repeating the Same "Stuck Spot")
A joint often feels "stuck" when the surrounding system is under-conditioned or imbalanced. Integrative plans typically include:
strengthening what's weak
improving endurance for posture
restoring symmetry and control
That's how you reduce how often the "reset pain" happens.
A Practical "Anti-Reset-Pain" Routine You Can Start Today
Try this simple plan for 2–3 weeks.
A) Every day (2–5 minutes, 1–3 times/day)
1 minute easy walk (or marching in place)
5 slow neck turns each side (pain-free range)
5 shoulder blade squeezes (hold 2–3 seconds)
5 hip hinges (small range, smooth)
3 slow breaths (long exhale)
B) Every hour (20–40 seconds)
stand up
roll shoulders back
take 10–20 steps
reset sitting position
C) 3 days/week (10–15 minutes)
core stability (dead bug or plank variation)
glute strength (bridges, step-ups)
upper-back endurance (rows/bands)
hip mobility (gentle openers)
If the pattern keeps returning, or you're unsure what to strengthen, that's where an assessment can save time.
Putting It All Together
That "I held a position → now I hurt → then I reset" experience is usually your body showing you a predictable pattern:
postural strain loads tissues
muscles guard to protect
fascia and trigger points stiffen with repetition/inactivity
joints move less smoothly for a while
then when you return to neutral, everything has to re-coordinate
The goal isn't to chase pops or force releases. The goal is to make your body less sensitive to static positions and more confident moving through range—so you don't get that awkward "reset" moment in the first place.
References
Chiropractic adjustment (Mayo Clinic, 2024).
Myofascial pain syndrome – Diagnosis and treatment (Mayo Clinic, 2024).
Muscle Stiffness: Causes & Treatment (Cleveland Clinic, 2023).
Muscle Pain: It May Actually Be Your Fascia (Johns Hopkins Medicine, n.d.).
Myofascial Pain Syndrome (Muscle Pain) (WebMD, 2024).
Poor Posture: The Main Culprit Behind Muscle Tension (Physis Rehab, 2023).
When to See a Doctor for Back Pain (Healthgrades, n.d.).
Here’s What Happens to Your Body When You Get Adjusted (Chiro One, 2026).
Real-Time Visualization of Joint Cavitation (Kawchuk et al., 2015).
Body Awareness, Position, Movement, and Chiropractic (Jimenez, n.d.).
Muscle Guarding After Strain or Injury (Jimenez, n.d.).
The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, and physical medicine, as well as wellness, sensitive health issues, and functional medicine articles, topics, and discussions. We provide and facilitate clinical collaboration with specialists across disciplines. Each specialist is governed by their professional scope of practice and the jurisdiction in which they are licensed. We utilize functional health and wellness protocols to treat and support care for musculoskeletal injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters and issues that directly or indirectly support our clinical scope of practice. Our office has made a reasonable effort to provide supportive citations and identify relevant research studies for our posts. We provide copies of supporting research studies upon request to regulatory boards and the public.
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Dr. Alex Jimenez, DC, MSACP, APRN, FNP-BC*, CCST, IFMCP, CFMP, ATN
email: coach@elpasofunctionalmedicine.com
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