Why posture is personal: busting myths and moving better
1 June 2025Posture is a topic that never seems to go out of fashion. From a young age, many of us are taught to sit up straight, avoid slouching and believe that perfect posture equals a healthy spine. At the Hub, we often hear patients express concerns about their posture and its potential link to pain. But is posture really the villain it has been made out to be? Or is the truth more nuanced?
In this blog, we will explore what the latest research tells us about posture; how it relates to sitting, standing and movement; and, most importantly, how it influences musculoskeletal health.
Spoiler alert: it is not as straightforward as you might think!
What is posture, really?
Posture simply refers to the way we hold our bodies when sitting, standing or moving. Traditionally, a so-called ‘ideal’ posture was described as a neutral S-shape spine; shoulders pulled back and down, with the head positioned directly above the shoulders. This image of ‘good posture’ has been widely promoted across healthcare, education and the fitness industry for decades. However, recent research challenges this traditional view. The idea that there is one perfect way to sit or stand is now considered outdated.
We are all built differently. Posture naturally varies from person to person depending on factors like anatomy, flexibility, strength and daily habits. What looks perfect on one person could feel uncomfortable, awkward or even painful on another. More importantly, studies show that no single posture has been proven to prevent or cause back pain. A 2019 review published in the Journal of Orthopaedic & Sports Physical Therapy found no evidence that one specific posture, or avoiding ‘incorrect’ posture, would prevent back pain. Similarly, other studies suggest that people with so-called ‘poor’ postures are no more likely to experience pain than those with textbook ‘good’ postures. This raises an important question; if posture alone is not the root cause of back pain, what is?
Pain is complex
Pain is rarely the result of one factor alone. It is influenced by a wide range of things including stress, sleep quality, physical activity levels, general health, and even mood. One clear contributor to discomfort is prolonged inactivity. Sitting or standing still for long periods can lead to stiffness, muscle fatigue and irritation, regardless of how ‘perfect’ your posture appears. It is less about the specific position you are in, and more about how long you stay there without moving.
At the Hub, we often remind patients that movement is medicine. Rather than striving for one ideal posture all day, aim to move regularly. Shift your position, stand up, stretch or walk around when you can. Short movement breaks can have a much bigger impact than sitting bolt upright for hours. Movement nourishes joints, strengthens muscles and promotes blood flow. In contrast, holding any posture for too long can leave your body feeling tight and sore.
Posture does not develop in isolation; it is shaped over time by the way we move, work and live. This means that your posture is adaptive; it changes in response to the demands you place on your body. For example, someone who works as a scaffolder may develop noticeable strength and postural changes on one side of the body due to consistently using one arm more than the other. This is not necessarily a problem; it simply reflects the repeated movements and adaptations the body makes in response to load. Similarly, someone who spends long hours at a desk might naturally adopt a posture that is more forward-leaning or rounded. Again, this is not automatically harmful; it is your body adapting to a regular position.
At the Hub, we often remind patients that posture is highly individual. There is no one-size-fits-all. What matters most is how you move, how strong and capable your body feels, and whether your posture is causing discomfort or limiting function.
Posture: a reflection, not a cause?
Looking at the whole picture helps us understand what your body needs to stay strong, mobile and comfortable. It is also important to understand that posture can sometimes be a response to pain rather than the cause of it. When an area of the body becomes sensitive, we often unconsciously adopt protective positions. For example, someone with lower back pain may slouch or lean away from the discomfort to offload pressure. In these cases, the posture we observe is a symptom, not the root cause.
At the Hub, we focus on addressing the bigger picture; restoring strength, mobility and confidence rather than forcing patients into rigid positions that may not feel natural for them.
What about standing desks?
Standing desks have become popular in modern workplaces, promoted as a solution for better spine health. While standing can be beneficial as part of a varied workday, standing all day is not a magic fix either. Prolonged standing, like prolonged sitting, can also lead to discomfort and fatigue if there is little movement. Just as we encourage people not to sit still for hours, we advise standing desk users to vary their positions; shift weight between legs, use footrests, and take walking breaks whenever possible.
At the Hub, we encourage a simple principle: your next posture is your best posture. Keep changing positions throughout the day to stay comfortable and support your musculoskeletal health.
Our take-home message
There is no perfect posture.
Sitting still in a textbook ‘good’ position for too long can be just as unhelpful as slouching. Instead, prioritise movement, variety and strength. Listen to your body’s signals and allow yourself to move naturally. At the Hub, we work closely with patients to reframe how they think about posture. Our focus is on building resilient, strong and confident movers rather than chasing impossible postural ideals.
If you are struggling with persistent pain, stiffness or concerns about your posture, we are here to help. Our team can provide a full musculoskeletal assessment, help you understand the real factors influencing your symptoms, and guide you with a tailored plan focused on recovery and long-term wellbeing.
The bottom line? Move more, worry less, and remember that posture is just one small piece of the puzzle when it comes to your spine health.
Get in touch with us at the Hub today; let’s work together to help you move with confidence and freedom.
How we can help
We as an injury clinic have a great deal of experience when it comes to dealing with and managing pain and injuries. All of us at the Hub have our very own personal experience of injury, whether it be a knee ACL injury, a chronic hip condition, a spinal fracture, or an AC joint sprain to name a few amongst the team. This experience helps us to empathise with you.
We use in-depth and comprehensive testing to fully assess your pain, understand where it is coming from and provide appropriate treatment and suitable rehabilitation exercises. We will support you every step of the way and are on hand via phone and email to help answer questions to help guide you through what can truly be a difficult time.
Injuries affect us all (unless you are unbelievably lucky), and when they strike it is important to source the right input. They can be challenging to process, and the recovery process is full of highs and lows. As we have seen from the profiles above, injuries do not mean the end, in fact sometimes they can be quite the opposite, there is a great deal to learn from an injury, and you can absolutely come out stronger on the other side.
If you are struggling, or need any support with an injury or pain, please get in touch and let us help you in any way that we can.
