If you live with pain, especially in your back, neck or shoulders, you have probably been told to “fix your posture.” Maybe you have tried sitting up straighter, pulling your shoulders back, or holding your core tight. But despite your best efforts, the pain still creeps in, especially after sitting for a while.

Here is the truth. Sitting perfectly is not the solution. Sitting for too long without moving is usually the problem.

Your body is not built for stillness

We often think of posture as a single perfect position to hold. But the human body was designed to move. Staying still, even in a so-called “ideal” posture, can lead to discomfort because:

• Muscles get tired and tense
• Joints stiffen
• Blood flow slows down
• Your nervous system becomes more sensitive

It is not the way you are sitting. It is how long you stay that way.

Even the “right” posture gets uncomfortable eventually

You could sit with perfect alignment and still feel sore after a while. That does not mean you are doing something wrong. It just means your body needs variety.

• The best thing you can do is change positions often.
• Standing, walking or stretching for even a minute helps.
• There is no single posture you need to hold, only patterns you need to shift.

What actually helps

1. Move every 30 to 60 minutes

Set a gentle reminder if needed. Even a quick walk to the kitchen counts.

2. Adjust your setup, not just your body

Cushions, armrests, or changing the height of your screen can make it easier to stay comfortable.

3. Let go of “perfect” posture pressure

Relax. Shift. Slouch sometimes. Straighten up when it feels good. Trust your body to find what works in the moment.

Movement matters more than alignment

Posture does not have to be perfect to be good. And you do not need to feel guilty every time you slump. The real goal is to keep your body moving, even in small ways.

Your body is strong, adaptable and not limited by how straight you sit. Give it the freedom to move, and it will thank you.

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