The truth about good posture (it is not sitting up straight)

Sit up straight. Shoulders back. Do not slouch. We have all heard it, and most of us carry a bit of guilt about our posture. Here is the more freeing, and more accurate, truth.

The myth of one perfect posture

The popular idea is that there is a single correct way to sit or stand, and that any deviation is slowly damaging you. The evidence does not really support that. Bodies are built to move and to tolerate a wide range of positions. A relaxed slouch for a while is not injuring you, and rigidly holding a "perfect" upright position all day is not the goal either.

What actually matters

What tends to cause trouble is not your shape in a single moment, but staying in any one position for too long. Tissues get uncomfortable when they are loaded the same way for hours, whether that is a slump or a stiff upright hold. So the thing to change is usually not your posture, but how often you change it.

Three things that help more than "sitting up straight"

• Move often. Shift position, stand, and walk regularly through the day. Every 30 to 45 minutes is a good rhythm.
• Build some strength. A body that is stronger and more mobile tolerates all positions better. This is where movement and clinical training help.
• Set up your space sensibly. A reasonable desk setup reduces strain, but it is a supporting act, not the whole show.

So should you stop caring about posture?

Not entirely. If a particular position consistently brings on your symptoms, it is worth adjusting, and being stacked and relaxed rather than straining is a fine default. But you can let go of the fear that you are damaging yourself every time you slouch on the sofa. Comfort and movement matter far more than holding a rigid ideal.

When posture-related aches linger

If desk work leaves you with tension that will not settle, or you get recurring neck and back aches, that is worth assessing. Often there is a restricted area doing more than its share, and easing it makes "good posture" feel effortless rather than forced. That is where osteopathy can help.

Frequently asked questions

Eric Johnson, Osteopathic Manual Practitioner

Eric is the founder of Vitality Village Osteopathy and Wellness in downtown Hespeler, Cambridge, and a graduate of the Canadian Academy of Osteopathy.

This article is general information, not individual medical advice. If you have a specific concern, please book an assessment or speak with a qualified health professional.