For years, posture has been blamed as a primary cause of back pain. We’ve all heard it (and we've probably all said it): “Sit up straight!” or “Slouching will ruin your back!” Recent research is starting to paint a different picture: focusing too much on posture might not be the key to solving your back pain. Here’s why:

 1. Slouching Isn’t Always Bad

Slouching can get a bad reputation, but in reality, it can sometimes *relieve* pain or discomfort. Certain injuries and conditions actually benefit from slouching, as this will take pressure off of injured or irritated tissues.

2. Posture Might Be Distracting You from the Real Issues

Rather than obsessing over perfect posture, it’s more productive to address broader factors in your life that could be contributing to pain or sensitivity. Lack of movement, insufficient physical activity, and stress may be larger culprits. Instead of worrying about every inch of your posture, think about how active and engaged you are in your day-to-day life. It's possible that your pain could be improved or even resolved by adding movement and/or exploring ways to reduce stress. (My colleague Lana wrote a great piece on stress earlier this year).

3. All Positions Are Welcome

Human bodies thrive on movement and variety. Sitting in different positions throughout the day is completely normal—and even healthy. Yes, even the so-called “bad” postures can be perfectly fine! What’s most important is to change positions often.

When Does Posture Actually Matter?

While posture isn’t always the villain it’s often made out to be, there are a couple of instances where it can play a role:

1. Performance

In activities that require optimal movement and efficiency—like sports or heavy lifting—posture can impact performance. Determining the ideal alignment suited to the activity can help you move more effectively and prevent injury when you're pushing your body to its limits. All of our physiotherapists, myself included, have experience working with both recreational and competitive athletes to optimize movement for performance.

2. Symptom Modification

If a certain position causes discomfort, it makes sense to try adjusting it. Sometimes, simply changing how you sit or stand can alleviate pain in the moment. Remember: the focus here isn’t on maintaining “perfect” posture. There is no such thing! The goal is to find what works best for your body at any given time. If you're not sure, a physiotherapist or chiropractor at our clinics can help!

3. Long Term Trends

Over years, postural habits (such as always crossing your right leg over your left) can cause muscle imbalances that sometimes results in pain. The fix is simple, although not always easy: change the habit (switch which leg is on top more often) and/or strengthen the weak muscles. During an assessment, we may ask questions about your habits, hobbies, sports, sleeping position, and occupation to determine if posture is a factor in your condition or not.  

Overall, your body is designed to move, and it’s far more resilient than we often give it credit for. So, instead of being overly concerned about sitting up “perfectly straight” all the time, focus on staying active, moving often, and noticing what feels good for your body. In all likelihood, your best posture is your next posture. 

- Breanne Lyons, PT
Physiotherapist, Energize Health - South

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