The Best Posture is the Next Posture
We’ve all heard it: “Sit up straight!” or “Fix your posture, it’s bad for your back!”
But here’s the truth: posture isn’t the villain it’s made out to be.
As an Exercise Physiologist, I hear people worry about their posture almost daily. The idea that a slouched back or rounded shoulders automatically lead to pain is one of the most common and persistent myths in health and fitness. So, let’s dig into what science actually tells us about posture, pain, and what really matters for your body.
The Myth of “Perfect” Posture
When people think of “good posture,” they often picture a soldier standing tall: shoulders back, chest up, and spine perfectly straight.
Sounds ideal, right? The problem is, this so-called “perfect” posture doesn’t really exist.
Our bodies are built with natural differences such as spine curves, pelvic tilt, and shoulder shape, and those variations mean there’s no single right way to sit or stand. Even professional athletes with strong, mobile bodies all have unique postures.
So instead of aiming for a rigid, textbook stance, it’s more realistic (and healthier) to embrace the fact that posture naturally varies from person to person and even throughout your day.
Does Bad Posture Cause Pain?
Here’s the surprising part: research shows little to no direct link between posture and pain.
Some people slouch all day and feel perfectly fine.
Others sit bolt upright, but still struggle with back or neck aches.
What usually matters more than posture itself is how long you stay in one position. Staying rigid, whether slouched or upright, puts stress on your body over time. That stiffness, not the posture itself, is often what leads to discomfort. This was highlighted by Hanna et al, highlighting LBP risk showed a strong correlation with increased time sitting but not seated posture. So, think less about “good vs. bad” posture and more about breaking up long stretches of stillness.
Do You Really Need to “Fix” Your Posture?
Probably not. Most corrective programs, stretches, or posture gadgets don’t change how your body naturally aligns. And that’s okay! Things like “anterior pelvic tilt” or rounded shoulders are often just normal human variations, not medical problems. Unless your posture is linked to a specific injury or condition, trying to force your body into a new shape is usually unnecessary and can sometimes even cause more tension.
Instead of obsessing over posture, focus on movement. Your body craves variety.
Change positions often – If you’ve been sitting for an hour, stand up, walk, or stretch.
Explore mobility – Exercises like gentle backbends (“adult tummy time”) can feel great after a long session at your desk.
Strength and mobility – A body that’s strong and mobile can handle a wider range of positions comfortably.
The takeaway? Posture isn’t something you “fix” once. It’s about giving your body options and keeping it adaptable. Instead, aim for this:
More movement
More variety
Less worry
Because at the end of the day, nurturing movement, not chasing perfection, is what keeps your body strong, resilient, and comfortable.