Why Good Posture Isn’t What You Think It Is

Let’s Rethink Posture

It’s something I often hear in the clinic, that you fear you have bad posture, and that is contributing to your back pain. For years, we’ve been told that “good posture” means sitting or standing up straight—shoulders back, chest up, back straight. But what if that classic image of perfect posture is doing more harm than good?

The truth is, posture isn’t about finding one ideal position and holding it all day. It’s about how we move, how often we move, and how adaptable our bodies are to different positions.

Posture Is Dynamic, Not Static

Posture is a reflection of our habits, environments, stress levels, and movement patterns—not a fixed shape. It changes throughout the day, and it should.

Holding any posture—even a so-called “perfect” one—for too long can create discomfort. The real issue isn’t whether you’re sitting upright or slouching—it’s whether you’re staying in one position for hours on end.

Research supports this:

• A 2021 systematic review found no strong relationship between static posture and pain, especially in the neck and lower back. In other words, poor posture alone is not a reliable cause of pain.
  Richards et al., 2021, “Is posture related to pain?” in BMJ Open

• A 2019 study showed that workers who frequently changed positions or took micro-breaks reported less musculoskeletal discomfort than those who maintained one posture.
  Waongenngarm et al., 2019, in Applied Ergonomics

• Researchers also argue that the concept of one “ideal” posture is outdated. Postural variability—the ability to shift, adjust, and move between different postures—is now seen as a more protective factor against pain.
  Caneiro et al., 2020, in Journal of Orthopaedic & Sports Physical Therapy

Move More, Hurt Less

Movement is medicine. The more you move, the more you support blood flow, joint lubrication, tissue resilience, and nervous system regulation. This is especially important for people who spend long periods sitting at desks or commuting.

Instead of aiming for one perfect posture, aim to:

• Change positions frequently (every 20–30 minutes)

• Incorporate standing and walking breaks

• Stretch or mobilize key areas like the spine, hips, and shoulders

• Engage in regular, varied movement like walking, yoga, strength training, or mobility work

You don’t need to obsess over how your posture looks. Pay attention instead to how your body feels, and give it the variety it craves.

Takeaway: Posture Is a Verb, Not a Noun

The best posture is your next posture. Movement keeps your body healthy and your nervous system resilient. Rather than trying to “hold” a certain shape, embrace the idea of posture as something fluid and adaptable.

Let go of the idea of perfect. Instead, build a lifestyle that includes more frequent, intentional movement. Your body will thank you for it.

References:

1. Richards, K. et al. (2021). Is posture related to pain? A systematic review. BMJ Open.

2. Waongenngarm, P., et al. (2019). Effects of break types on prolonged sitting-induced discomfort. Applied Ergonomics.

3. Caneiro, J.P. et al. (2020). Understanding and managing movement-related pain in clinical practice. JOSPT.