Posture

Perfect Posture: Is It True?

December 11, 20245 min read

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"The fight is won or lost far away from the witnesses, behind the lines, in the gym and out there on the road, long before I dance under those lights." Muhammad Ali 

You’ve likely heard that poor posture leads to pain or injury, but recent research paints a different picture. While posture plays a role in how we move and perform, it’s far from the sole cause of pain. Let’s explore the science and practical strategies to help you stay comfortable, mobile, and pain-free.

The Myth: Posture = Pain

For decades, we’ve been told that slouching or standing “incorrectly” can cause pain. However, research suggests that the link between posture and pain is weak. Many people with so-called “bad” posture experience no pain, while others with “ideal” alignment report chronic discomfort. Pain is influenced by a range of factors—posture being just one small piece of the puzzle. Consider these findings: Here’s why:

  1. Pain is Multi-Factorial

    Pain isn’t simply a result of how you sit or stand. Pain is complex and multi-dimensional, influenced by:

    • Muscle Strength and Endurance
      Weak or overworked muscles can cause discomfort regardless of your alignment.

    • Lifestyle Factors
      Sleep quality, stress levels, and overall physical activity play significant roles in pain.

    • Movement Variability
      Staying in one position too long—whether “good” or “bad”—can cause stiffness and discomfort.

    • Psychological and Emotional States
      Anxiety, depression, and even your beliefs about pain can amplify or prolong symptoms.

  2. No Perfect Posture Exists

    • The best posture is often the one that feels comfortable and allows you to move freely. Holding any position—no matter how "correct"—for too long can lead to stiffness and discomfort.

  3. Adaptability is Key

    • Posture becomes significant when it limits your ability to move or complete a task. The more positions you can access without discomfort, the better equipped you are to handle physical demands

  4. Posture and Back Pain

    • Research has shown no consistent relationship between slouching and chronic low back pain. Many people with poor posture don’t experience pain, while others with “perfect” alignment report discomfort.

  5. Neck Pain and Forward Head Posture

    • While forward head posture may look uncomfortable, studies reveal that psychological factors like stress and sleep quality are stronger predictors of neck pain than posture alone.

  6. The Role of Activity and Loading

    • Pain often arises from how we use our bodies, not the static positions we hold. Inactivity, repetitive strain, and sudden changes in movement patterns are bigger contributors to pain than posture.

A Fresh Approach to Posture

Instead of aiming for perfect alignment, focus on these principles:

1. The Best Posture is Your Next Posture

Avoid staying in one position for too long. Prolonged sitting, standing, or even lying down can lead to discomfort. Build in movement breaks:

  • Every 20–30 minutes, change your position.

  • Incorporate micro-movements, such as shoulder rolls or stretching.

2. Prioritize Strength and Mobility

The ability to move in and out of different postures is a better indicator of physical health than static alignment. Try these exercises to build resilience:

  • Dynamic Movements: Lunges, squats, or reaching exercises mimic real-life activity.

  • Core Stability: Planks or bird dogs help support your spine in a variety of postures.

  • Mobility Drills: Hip and thoracic mobility exercises allow for greater range of motion.

3. Task-Oriented Posture Matters

Posture is most important when it affects your ability to perform tasks. For example:

  • Lifting: A stable spine and engaged core reduce the risk of strain.

  • Running: Proper arm swing and hip alignment improve efficiency.

  • Desk Work: A neutral posture with ergonomic adjustments reduces fatigue.

4. Reframe Discomfort

Pain doesn’t always mean something is wrong. Often, it’s your body signaling the need for movement or rest. Learning to listen to these cues and respond with small adjustments can prevent discomfort from escalating.

5. Address Lifestyle factors

  • Ensure you're getting adequate sleep, managing stress, and staying physically active

5 Easy Movements for Desk Sitters

  • If you're glued to your desk for hours, these quick and effective movements can help improve circulation, release tension, and keep your body feeling great—all without leaving your workspace.

    1. Seated Spinal Twist

    • How to Do It: Sit tall in your chair. Place your right hand on the backrest or arm of the chair and your left hand on your thigh. Gently twist your torso to the right, looking over your shoulder. Hold for 10–15 seconds and repeat on the other side.

    2. Desk Chest Opener

    • How to Do It: Sit tall, interlace your fingers behind your back (or grab the backrest of your chair) and squeeze your shoulder blades together. Lift your chest and look slightly upward. Hold for 15 seconds

    3. Seated Hamstring Stretch

    • How to Do It: Slide forward to the edge of your chair. Extend one leg straight in front of you with your heel on the floor and toes pointing up. Gently hinge at your hips and reach toward your toes. Hold for 15 seconds and switch sides.

    4. Neck Stretch with Reach

    • How to Do It: Sit tall with your feet flat. Gently tilt your head to one side, bringing your ear toward your shoulder. Extend the opposite arm out to the side at shoulder height or slightly lower for a deeper stretch. Hold for 10–15 seconds on each side.

Your Path to Pain-Free Performance

At Intent Rehab & Performance we focus on building strength, mobility, and resilience—not just correcting posture. We believe in empowering you to move freely and comfortably, regardless of how you sit or stand.

If you’ve been struggling with pain or want to improve your movement patterns, schedule a session with us. Together, we’ll create a plan that fits your lifestyle and goals.

Contact Us

Stretch Your Brain Turkey Day Addition!

Test your knowledge weekly. Learn something new and challenge your brain! Answer below!

1. What anatomical plane divides the body into left & right?

  • A. Frontal

  • B. Sagittal

  • C. Coronal

  • D. Transverse

2. How many hamstring muscles are there?

  • A. 2

  • B. 1

  • C. 3

  • D. 4

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Hear what our clients have to say about us!

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Quiz Answers:

Question 1. B. Sagital

Transverse-divides top & bottom. Frontal- divides front & back

Question 2. C. 3 Biceps femoris, semitendinosus, semimembranosus

Dr. Alex Egglinger is the owner of Intent Rehab and Performance Physical Therapy

Dr. Alex Egglinger

Dr. Alex Egglinger is the owner of Intent Rehab and Performance Physical Therapy

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Intent Rehab & Performance

351 Larkfield Road

East Northport NY, 11731

Located inside Pulse Barbell Club

351 Larkfield Rd, East Northport, NY 11731, USA

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alex@intentrehab.com

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