“Perfect” Posture Isn't the Key to Pain-Free Living
As a physical therapist and Pilates trainer, I’ve had countless conversations with my clients about posture. People are wondering whether to buy a device to brace them into a straight seated position, if they need to do extra core work to “support their spine”, or if sitting is going to lead to an early death. Despite the lack of strong evidence supporting the idea that perfect posture is the key to a pain-free life (or even that it will mitigate injury), this belief remains deeply ingrained in our culture. The notion that maintaining a "neutral" posture while seated, standing, or lifting is essential for good health is pervasive, yet it often leads to unnecessary stress and anxiety.
The Myth of a Single Correct Posture
The concept of a single correct posture is a myth. Our bodies are incredibly diverse, and what works for one person might not work for another. Anatomical differences mean that each person's ideal posture will vary. There is no universally perfect way to sit, stand, or lift that will magically prevent pain for everyone. Variation within an individual's posture will also look different depending on the task at hand. How a person sits on a first date will look different than how they sit while re-bingeing Game of Thrones on a soft couch.
In my practice, I often remind clients that avoiding certain postures does not guarantee a pain-free existence. In fact, oftentimes people in pain actually display more “perfect” posture because they are rigid and guarding due to their discomfort! Pain is a complex phenomenon influenced by various factors, including psychological, environmental, biological, and social aspects, not just physical alignment. It's essential to understand that posture is only one piece of the puzzle.
The Dynamic Nature of Posture
Postures are not static; they change based on how we feel, what we are doing, and our overall physical and emotional state. Remaining in a single "correct" posture for extended periods can actually lead to discomfort. Our bodies are designed to move, and movement is crucial for maintaining comfort and preventing pain.
Frequently shifting positions and moving in and out of different postures is often more beneficial than rigidly adhering to a so-called perfect posture. For example, sitting is fine, standing is fine, and lifting with a rounded spine is fine. What's more important is how you feel in those postures, how you build up strength to support those different postures, and how frequently you change them.
Your Next Posture is Your Best Posture
One of the most helpful pieces of advice I give my clients is that their next posture is their best posture. Instead of striving for an unattainable perfect posture, focus on staying active and listening to your body's signals. If you feel discomfort, shift positions, stretch, or take a short walk. The goal is to maintain a dynamic and adaptable approach to posture.
In conclusion, despite what the internet influencers espouse, posture is not the sole determinant of a pain-free life. Embrace the variability of your body, and don't be afraid to move and change positions throughout the day. Remember, your next posture is your best posture.
Reference:
Slater D, Korakakis V, O'Sullivan P, Nolan D, O'Sullivan K. "Sit Up Straight": Time to Re-evaluate. J Orthop Sports Phys Ther. 2019 Aug;49(8):562-564. doi: 10.2519/jospt.2019.0610. PMID: 31366294.