Is My Posture Causing My Pain?

At Just Knead It, one of the most common questions we hear is, "Is my posture causing my pain?" For years we have been told to "sit up straight", "draw your shoulders down and back," and 'stand tall," but the truth is, the concept of "bad posture" is largely a myth. 

Here’s why: the human body is not designed to stay rigid and upright for hours. Our shoulders are not meant to be depressed and pulled in for long periods. Instead, it thrives on movement and variety. Sitting in one position, even if it’s in “perfect posture,” forces your muscles to work against gravity for prolonged periods, leading to discomfort—not because your posture is inherently “bad,” but because your body craves movement.
Additionally, the idea of “perfect posture” can sometimes worsen neck and shoulder pain instead of relieving it. Pulling your shoulders down and back excessively can overstretch the muscles in your neck and shoulders, causing unnecessary strain and soreness. This overly upright position can also lock down the middle of your back, restricting the spine’s natural movement and potentially contributing to lower back pain.

The Myth of Bad Posture

For decades, poor posture has been blamed for back, neck, and shoulder pain, but research doesn’t fully support this idea. Studies show little evidence linking slouching or “bad posture” to long-term pain. Instead, it’s the lack of movement that’s often the real issue. When we stay still for too long—whether slumped over or sitting bolt upright—our muscles can fatigue, causing tension and discomfort.
Dr. Kieran O’Sullivan, a leading physiotherapist, argues that the ability to shift and vary your posture is far more important than holding a “perfect” position. Your back, neck, and shoulders are built to move. Staying in one position for hours, no matter how ideal it looks, can strain muscles and make existing pain worse.

Why Movement is Key

Think of your body as a dynamic system, not a machine stuck in one setting. Just as standing still can lead to discomfort, so can sitting still for long periods. Movement keeps your muscles active, improves blood flow, and prevents the buildup of tension. Here’s what you can do to keep your body happy:

• Shift Often: Don’t stay in one posture for too long. Make small adjustments throughout the day.
  
• Take Breaks: Stand, stretch, or walk every 30 minutes to an hour, especially if you sit for long periods.
  
• Strengthen and Stretch: Build a strong core and flexible muscles to support your body’s natural movements.
  

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Posture and pain: What is the connection?

While poor posture isn’t a direct cause of pain, it can amplify discomfort for those who already have neck, back, or shoulder issues. If you’re experiencing pain, adjusting your posture or movements can help you find more comfortable positions. But more importantly, addressing the root causes—like stress, muscle tension, or lack of physical activity—is key.
At Just Knead It, our therapists focus on understanding your body’s unique needs. If you’re struggling with pain, we can help you find movement strategies and treatment options that work for you.

What really matters for pain relief?

Instead of focusing on achieving “perfect posture,” spend time on overall health and well-being:

• Stay Active: Regular physical activity is essential for a healthy, pain-free body
  
• Sleep Well: Sleep deprivation can worsen pain by increasing muscle tension and inflammation.
  
• Reduce Stress: Chronic stress has a significant impact on muscle health and overall discomfort.