You have probably heard it a thousand times, sit up straight, don’t slouch, keep your shoulders back. Posture advice is everywhere. But when you are living with pain, all this pressure to sit “correctly” can start to feel like another thing you are doing wrong.

Let’s clear something up. Good posture is not about sitting perfectly. It is about moving often.

Myth 1: There is one perfect posture

There is no single ideal way to sit or stand. People come in all shapes and sizes, and what feels comfortable will vary from person to person.

• Studies have shown that people with all kinds of postures can have no pain.
• Others with “ideal” posture still experience discomfort.
• Your body is designed to move, not hold one position all day.

The truth? The best posture is your next one.

Myth 2: Slouching is bad

Slouching is not harmful in itself. What matters more is how long you stay in any one position.

• Sitting upright for hours can feel just as bad as slouching.
• Muscles and joints stiffen up when held still.
• Slouching for a short time, then shifting again, is completely normal.

Instead of judging how you sit, focus on how often you change it.

Myth 3: Pain is caused by poor posture

Pain is complex. It is influenced by movement, stress, sleep, mood and more. While posture can play a role, it is rarely the sole cause.

• Long periods of stillness, not “bad posture,” are often the problem.
• A sensitive nervous system may link certain positions to discomfort.
• Movement and confidence, not perfect alignment, help calm the system.

Rather than chasing the “right” way to sit, aim for comfort, variation and trust in your body.

What actually helps?

1. Move regularly

Stand up, stretch, walk or shift position every 30 to 60 minutes.

2. Adjust how you sit

Use cushions, armrests or footrests to support different positions throughout the day.

3. Focus on comfort over correctness

It is okay to slouch. It is okay to sit upright. It is okay to lie down. Give your body options.

Posture is not a rule. It is a rhythm.

You do not need to hold yourself in a certain way all day. You need to move. You need to feel supported. And most of all, you need to stop blaming your posture for every ache and pain.

Your body is not broken. It is built for variety.

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