Posture: Time to Re-evaluate

“Despite widespread beliefs about correct posture, there is no strong evidence that avoiding incorrect posture prevents low back pain.” — Journal of Orthopaedic & Sports Physical Therapy

You’ve probably heard a lot of advice on posture—sit up straight, don’t slouch, keep your shoulders back. But what does the research actually say? As it turns out, our understanding of posture is evolving, and some long-held beliefs deserve a closer look.

• The spine is strong and adaptable. -your back was designed to move, bend, and handle the stresses of daily life. It’s more resilient than most people think.
• Everyone’s body is different- what feels comfortable for one person might not be right for someone else. Our bones, muscles, and joints have natural variations, so it’s normal for people to have different resting postures.
• There’s no single “perfect” posture-the idea that one posture is best for everyone just isn’t supported by science.
• Sitting isn’t dangerous by itself—staying still for too long can be- movement is key. If you find yourself getting stiff or sore after sitting, it’s not necessarily the way you’re sitting, but can be how long you’re staying in one position.

When you hold any posture—whether “good” or “bad”—for a long time, your body can start to feel uncomfortable. That’s because you’re loading the same muscles and tissues over and over. The real solution? Move more, and move often-little steps make a big difference over time.

To prevent discomfort and keep your body feeling its best, make a habit of changing positions and incorporating movement into your day. Here are some simple exercises you can try at your desk or job site:

1. Shoulder blade squeezes-pull your shoulder blades together and hold for 5 seconds. Repeat a few times.
2. Forward bends-stand up, bend forward, and reach for your toes (go only as far as comfortable).
3. Arm circles with head movements-make large circles with your arms while gently looking up and down.
4. Squats- do a few bodyweight squats to wake up your legs and hip or practice sitting. If you can’t do that, try seated knee raises progressing to quicker marching motion.

Whether you’re at a desk or on your feet all day, repetitive work can take a toll on your body. The best way to prevent aches, pains, and injuries is to break up long periods of stillness with regular movement. Try to schedule short breaks throughout your workday and talk to your manager if you need support making this happen. Remember, preventing injuries is easier—and less costly—than missing work due to pain.

Stay curious, keep moving, and listen to your body’s signals. If you have questions about pain, reach out to a healthcare provider. To ensure your workplace is supporting your health, talk to your manager about scheduling breaks and how preventing injury costs less than missing time from work because of one.