All in - 03/02/2026
For decades, we’ve been told that “good posture” is the secret to avoiding pain. Sit up straight, shoulders back, core tight. But modern research paints a much more nuanced picture. The truth? There is no one “perfect posture” that guarantees comfort or prevents injury. Instead, what matters most is movement, variety, and strength.
Many large studies have compared people with back or neck pain to those without. Surprisingly, they’ve found little difference in posture between the two groups. Some people with “poor” posture never develop pain at all, while others with textbook “good” posture do.
What does make a difference is how long you stay in one position. Whether you’re sitting upright, leaning forward, or slouching, holding still for too long can create discomfort. Muscles fatigue, joints stiffen, and the nervous system becomes more sensitive to signals from the body. That’s why even standing desks don’t solve the problem—if you simply swap sitting still for standing still, the result is the same.
Instead of focusing on “fixing” posture, physiotherapists now emphasise movement variability—the ability to move your spine, shoulders, and hips in many different ways. The healthiest posture is not one static position, but the ability to comfortably shift between many.
This adaptability protects the body in two key ways:
It spreads load across multiple tissues, preventing overuse.
It builds resilience, teaching the nervous system that different positions are safe, not threatening.
So while sitting upright isn’t “bad,” neither is slouching. The problem is being stuck in either one for hours on end.
At All for One, our physiotherapists see the impact of posture myths every day. Many clients come to us worried that their posture is the “cause” of their pain, when in reality the bigger issue is lack of movement, overuse, or reduced strength.
Our role is to help people:
Understand their pain – Education about how posture, movement, and the nervous system interact is often the first step toward relief.
Build strength and resilience – Tailored exercise programs improve muscle support, joint stability, and overall tolerance to different positions.
Improve confidence in movement – By gradually exposing the body to varied postures and loads, physios help clients move with less fear and more freedom.
Instead of stressing about whether you’re sitting “correctly,” focus on habits that support variety, strength, and confidence:
Change positions often: Stand up, walk, or stretch every 30–45 minutes.
Strengthen regularly: Strong backs, hips, and cores protect you in every position.
Add variety: Mix Pilates, yoga, and strength training to explore different ranges and movements.
Notice your body’s signals: Discomfort is usually a reminder to move, not a sign of damage.
The idea of a single “perfect posture” has caused unnecessary stress for too long. Physiotherapy has shifted the conversation—away from chasing a rigid “correct” position, and toward building strength, resilience, and variety.
At All for One, our physio team works with people every day to help them move more freely, understand their bodies, and feel confident no matter what posture they’re in. Because at the end of the day, the healthiest posture isn’t about sitting up straight—it’s about moving often, moving well, and knowing your body is capable.
And remember: the best posture is always the next posture.
All in - 03/02/2026
