If you’ve ever been told to “sit up straight” to avoid back or neck pain, you’re not alone. Posture advice is everywhere — at work, in schools, and across social media. While posture does play a role in musculoskeletal health, the idea that there is one “perfect” posture that prevents pain is a common misconception.
In reality, the body is designed to move, adapt and change position throughout the day. Understanding this can help reduce unnecessary worry about posture and encourage healthier movement habits.
The Myth of Perfect Posture
Posture is often presented as something static — shoulders back, chest up, spine straight. However, holding any position for too long, even one that looks “correct,” can place strain on muscles and joints.
Research and clinical experience suggest that discomfort is more commonly linked to prolonged, sustained positions rather than posture itself. It’s not so much how you sit or stand, but how long you stay there.
Why Movement Matters More Than Sitting Up Straight
The human body thrives on variety. Muscles, joints and connective tissues rely on regular movement to maintain circulation, flexibility and strength. When we remain in one position for extended periods — whether slouched or upright — certain tissues can become overloaded.
Instead of focusing on maintaining perfect posture, it can be more helpful to focus on:
This approach supports the body’s ability to adapt, rather than forcing it into one rigid position.
Common Posture-Related Misconceptions
Many people associate poor posture with pain, but the relationship isn’t always straightforward. For example, some people with “poor” posture experience no discomfort, while others with seemingly good posture may still develop pain.
Other factors that may influence how posture feels include:
Posture is just one part of a much bigger picture.
How an Osteopathic Approach Considers Posture
Osteopaths don’t usually assess posture in isolation. Instead, they look at how the body moves as a whole and how different areas may be adapting to daily demands. This includes observing movement patterns, joint mobility and muscle tension, as well as discussing lifestyle factors such as work setup and activity levels.
The goal of this assessment is to understand how posture fits into your overall movement and comfort — not to enforce a single “ideal” position.
Simple Ways to Support Your Body During the Day
Rather than aiming for perfect posture, consider these general strategies:
These small changes can help reduce strain and support overall musculoskeletal wellbeing.
Posture isn’t about sitting up straight all day. It’s about movement, variation and listening to your body. By shifting the focus away from perfection and towards adaptability, you can support your body in a more sustainable and realistic way.
