All About Posture
Posture is something we hear about all the time—whether it’s sitting at a desk, driving, or just how we stand and move through the day. A lot of us end up chasing this idea of a “perfect” posture, thinking we need to sit bolt upright and stay that way for hours. But the truth is, staying in one position for too long—even if it seems ideal—can actually make things worse.
Good vs Bad Posture
A lot of people coming into the clinic believe their pain is caused by “bad posture.” Interestingly, there’s no solid scientific evidence that links posture directly to pain. What might be happening instead, is that your body isn’t tolerating a certain position well—especially if you’ve been stuck in it for too long. It’s not necessarily that the posture itself is bad; it’s more about how long you stay in it and whether it suits your body’s current capacity. For example, slouching while sitting might actually feel more comfortable for some people than sitting perfectly upright. The key isn’t finding the “best” posture—it’s moving regularly and switching things up.
Sitting posture
The exact posture you’re in matters less than how long you stay in it. Some positions will naturally feel more comfortable and be easier to maintain, but these vary from person to person. Standing desks are great for adding variety as they offer the option to alternate between sitting and standing, so you can change postures throughout the day.
If you are sitting, a good ergonomic setup helps you stay comfortable while still allowing multiple postures. This means having foot, thigh, back, and arm support available, plus a centered screen—not to lock you into one position, but to give you flexibility to shift around and keep working comfortably.
What to do if my desk job is causing me pain?
If your desk job is leaving you sore or stiff, here are a few things to keep in mind:
Don’t stress about perfect posture. Holding yourself tense in a so-called “ideal” position can actually make things worse.
Find positions that feel good. Choose postures that are comfortable for your body, and change them regularly.
Keep moving. Mix up your day with sitting, standing, walking—even lying down if you can. The goal is variety, not perfection.
Stay active outside of work. Regular exercise helps build stronger, healthier tissues that are more resilient to long periods of sitting.
Variety Is the Spice of... Spines?
The most posture-friendly thing you can do? Change it up. Often. Here are a few easy ways to add movement and variety to your day:
1. Micro-Movements Matter
Even subtle shifts — crossing your legs the other way, adjusting your chair height, or standing on one foot while brushing your teeth — can make a difference.
2. Set a Movement Timer
Every 30-60 minutes, stand up, do a stretch, walk to refill your water bottle. Your body loves these little resets.
3. Mix Work Positions
Got a laptop? Try alternating between sitting, standing, and perching on a stool. Even lounging on the couch with a cushion behind your back counts.
4. Think "Postural Diet"
Just like you wouldn’t eat the same meal every day, don’t give your body just one posture. Standing, sitting, slouching, stretching — they all have their place.
Your Best Posture Is Your Next Posture
You don’t need to chase perfect posture — just aim for a range of comfortable, sustainable ones. Move often, shift naturally, and don’t beat yourself up for a little slouch now and then.
If you’ve been struggling with persistent pain or discomfort, a physiotherapist can help tailor exercises and movement strategies for your specific needs. Otherwise, let your body move, and you’ll be doing your posture a big favour.