You Can’t Fix Your Posture: 4 Tips To Undo The Damage of Sitting

📖 DEEP DIVE

‘Perfect posture’ is often touted as the holy grail for avoiding pain and discomfort, but is that really true?

Today, we’ll debunk common myths surrounding posture and pain, and provide practical tips for maintaining a healthy, pain-free body without obsessing over your posture all day

A basic Google search on this topic reveals hundreds of posture ‘correcting’ products and treatments claiming to fix your ‘poor’ posture, all based on the assumption that your posture is causing or will cause pain.

The problem is that no matter how ‘good’ your posture looks, holding any ONE posture long enough will get uncomfortable.  

Your best posture is your next posture.

The REAL cause of discomfort is not the posture itself–it’s the amount of time we spend sitting (i.e. not moving) in one position. The key is to make sitting less static and incorporate more movement into your day.

Here’s how we can do that.

Myth #1: Upright Posture Is Good, Slouching Is Bad 

It’s been drilled into our heads since we were young: “Sit up straight!”

After all, sitting up straight is ‘good’ while slouching is ‘bad,’ right? 

Not quite. In fact, trying to ‘fix’ your posture all the time may be making things worse. 

How?

By increasing muscular tension, which helps you hold your ‘perfect’ posture. The result is more stiffness, less motion and more discomfort.

Our bodies crave movement and variety–not rigidity. So the best ‘fix’ for posture is simply to get up and move more often. 

Action Step: Embrace Dynamic Sitting

Instead of fixating on a single ‘correct’ posture, focus on varying your positions throughout the day and incorporate dynamic sitting when getting up isn’t an option.

Whether you sit all the time, or rotate between sitting and standing, here are a few ways to sneak more movement in:

• Change sitting positions every 30-60 minutes.

• Use different “desks” throughout the day (sitting, standing, treadmill, floor, etc).

• Fidget around.

• Create a movement-rich workstation.

Myth #2: ‘Bad Posture’ Causes Pain

We often blame ‘poor’ posture for pain and stiffness, but pain is influenced by more than just how we sit. Factors like sleep quality and stress management also play a big role.

Contrary to popular belief, there is little evidence linking poor posture directly to pain. Numerous studies have found no consistent association between posture and pain in various body regions, such as the neck, shoulders, and low back.

People can experience pain even with “good” posture, while others may be pain-free despite “poor” posture. Individual factors like recovery ability, fear, and beliefs about pain often play a more significant role in determining your pain levels.

Action Step: Intentional Walking For Postural Health

Aim to accumulate between 8,000-10,000 steps per day. Don’t worry about the timing or duration of your walks. Just do them when convenient and get your steps in. Even 2 minute walks can be beneficial for your overall health, heart and brain.

If you’re pressed for time, you can still likely spare 5-10 minutes for a short walk. So rather than trying to work in a long walk, break it up: walk for 5-10 minutes 2-3x per day after your meals.

Walking gets you moving in all the right ways to offset the problems that sitting creates. It opens up your hips, relieves pressure on your back, improves circulation and blood flow through your entire body and promotes the release of endogenous opiods–your body’s natural painkillers.

When people come to see me for help with chronic pain, the second thing I prescribe is walking more (breathing exercises are the first–see this post).

Myth #3: ‘Bad Posture’ Is Worth Fixing

While improving posture can be beneficial in certain situations, it’s not always necessary or even worth the effort.

For physically demanding jobs or activities that involve lifting heavy weights, maintaining a specific posture can help. However, for most people, the postural stress from repetitive tasks or prolonged inactivity is a bigger issue.

Simply trying to ‘fix’ your posture won’t solve the problem. Instead, modifying tasks, taking breaks, and changing positions throughout the day are far more effective and less distracting than fixating on posture all the time.

Action Step: Mini-Movement Breaks

Rather than stressing about posture and ergonomics all day long, add mini-movement breaks into your day.

There are several easy mobility exercises you can do right next to your desk that will help balance out the effects of sitting.

Here are three of my favorites: 

• Standing lat stretch: hold for 5-10 breaths on each side.

• Spinal segmentation: repeat for 5-10 reps.

• Deep squat hold: squat as deep as comfortable and hold for 1-3 minutes; use support as needed.

Myth #4: Simple Exercises Can Fix ‘Poor Posture’

We’ve all heard the the promises: “Do this ONE simple exercise to fix your posture and solve your pain problem for good!”

If only it were that simple.

The truth is most posture “correction” drills are ineffective for building meaningful strength, motor control, or lasting postural ‘correction’.

General strength training, with a focus on compound movements, is more likely to provide long-lasting benefits for posture, pain management, and overall health.

Action Step: Build Full Body Strength

Building overall strength and capacity can help your body better tolerate the demands of certain postures or activities.

Strength train 2-3x per week focusing on compound exercises like squats, deadlifts, and rows. If you love kettlebells like me, turkish get-ups, kettlebell swings and goblet squats are also great options!

These movements not only build strength but also improve motor control, which is crucial for maintaining a healthy posture.

TL;DR: Key Takeaways

Posture and pain are complex, but sitting for long periods of time doesn’t have to be a recipe for pain and discomfort. Instead:

1. Stop fixating on a single “correct” posture and incorporate dynamic sitting.

2. Aim to incorporate intentional walks in your daily routine with a target of 8,000-10,000 steps/day.

3. Focus on adding mini-movement breaks periodically throughout your work day.

4. Ditch the simple posture correction drills, and prioritize full-body strength-training 2-3x/week.

Remember, the key to a pain-free, healthy body is movement. So take a break from perfect posture and keep moving throughout your day!