At least once a week, someone will come into the clinic and complain that their “poor posture” is
the cause of their pain. While there may be some element of truth to a sustained posture being
one of the components which may cause pain and discomfort, it doesn’t mean that sustaining
what we classically consider to be “good posture” for the entirety of the day will fix the problem
either. If you think of good posture, I imagine you think sitting or standing up straight—shoulders
back, chest up, back straight. I want to challenge that to make your idea of a “good posture” a
dynamic and ever changing thing.
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?”).
- 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).
- Researchers also argue that the concept of one “ideal” posture is outdated.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).
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 mobilise 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 perfection. Instead, build a lifestyle that includes more frequent, intentional
movement. Your body will thank you for it.
References
- Richards, K. et al. (2021). Is posture related to pain? A systematic review. BMJ
Open. - Waongenngarm, P., et al. (2019). Effects of break types on prolonged sitting-
induced discomfort. Applied Ergonomics. - Caneiro, J.P. et al. (2020). Understanding and managing movement-related pain
in clinical practice. JOSPT.
