If someone showed you a set of images and asked which represents "good" posture, you might naturally choose the upright position. However, the reality of posture is more complex, and recent scientific studies challenge long-held beliefs about what constitutes "good" and "bad" posture.

Common Myths:

Upright = Good, Slouching = Bad
From an energy-efficiency standpoint, sitting perfectly upright—especially when seated for long periods at a desk—can actually be less beneficial. Maintaining an upright posture requires more effort and energy. In contrast, adopting a slightly slouched position, with your back comfortably resting against the chair’s backrest, can reduce the energy required to maintain your posture. So, if you were to sit at your desk for an entire workday, which option seems more practical—the one that demands more energy, or the one that allows you to conserve it?

That being said, we are not suggesting that you aim to remain slouched for the entire day. Instead, it’s important to understand that posture should be dynamic. The human body is designed for movement and mobility; it’s not meant to remain in one static position for hours at a time. Whether you’re sitting upright or slouching, some degree of stress will be applied to certain body structures. By changing your position frequently, you can distribute the stress across various muscles and joints, allowing you to relieve strain on any single area. As a result, the best posture is often the one you adopt next.

Fixing Posture = Fixing Pain?
One common reason people seek to "fix" their posture is because they’re experiencing discomfort or pain in their neck, back, or shoulders. They often believe that correcting their posture will alleviate these aches. However, the link between posture and pain is not as direct as many think.

There is compelling evidence that simply believing something is wrong with your posture can contribute to or exacerbate pain. This phenomenon is known as the "Nocebo effect." When you believe that your posture is flawed, you may become more vulnerable to experiencing pain, even if your posture isn’t the root cause.

A number of studies support this idea. For example, a 2018 study investigating the relationship between "text neck"—the practice of tilting your head forward to look at your phone—and neck pain found no significant correlation in a group of 150 young adults aged 18-21. More recently, a 2021 study involving over 550 adults aged 18-65 found that "text neck" was not associated with neck pain prevalence, frequency, or severity.

Furthermore, a systematic review of 10 different studies found no significant difference in upper back rounding (thoracic kyphosis) between individuals with and without shoulder pain. Although some research suggests certain postures might be linked to pain, the evidence isn’t strong enough to conclude that posture alone is the culprit.

“I sit at my desk all day and feel neck and shoulder pain—could it be due to poor posture?”
While it’s possible that prolonged sitting may contribute to discomfort, pain is multifactorial. Stress from work, poor sleep quality, and physical fatigue are just a few other factors that can impact your experience of pain. Postural stress at work may play a role, but it is only one piece of a larger puzzle.

“I’m unable to leave my desk during the day. What can I do to reduce discomfort?”
Even if you can’t get up and move around frequently, there are still ways to incorporate movement into your routine. A simple strategy might be to shift your weight from side to side every time your phone lights up, or use a small step under your desk to alternate raising each foot. Another approach is to place a rolled-up towel behind your lower back for a brief period, then remove it to introduce variation.

These subtle adjustments show how easy it can be to keep your body moving and ensure you aren’t stuck in one static position all day. This movement is essential for keeping your muscles and joints feeling fresh and reducing any build-up of tension.

Takeaway Messages:

• Engaging in resistance training 2-3 times a week, with an emphasis on foundational compound exercises, can better prepare your body for the physical demands of daily postures.
• Establishing a regular cardio routine or step-count goal can promote overall joint and muscle health and help to alleviate back pain.
• Make a conscious effort to change your posture regularly throughout the day.
• Remember that pain is often influenced by several factors beyond posture alone.
• If you experience pain, avoid catastrophizing. Instead, focus on modifying tasks to be more comfortable and less painful.