If you live with pain, you have probably been told at some point to fix your posture. Sit up straight. Don’t slouch. Keep your shoulders back. It can feel like there is one perfect way to hold your body, and that anything outside of that is “bad” or even harmful.

Here is the truth. Posture matters less than you have been led to believe. It is not about finding one ideal position and holding it all day. It is about moving often and using your body in a variety of ways.

There is no perfect posture

Science has shown that people with so-called “bad posture” do not always have more pain, and people with “good posture” can still experience pain.

• Pain is complex. It involves not just joints and muscles, but also your nervous system, mood and stress levels.
• Staying in one position, even a “good” one, for too long is often what causes discomfort.
• Your body thrives on movement and variety, not fixed positions.

So why does posture sometimes feel linked to pain?

It is not the position itself. It is the lack of change. Sitting hunched, sitting straight, standing tall, none of these are harmful in themselves. But when you stay in any one position too long, your body starts to stiffen. Muscles switch off. Joints feel compressed. And the nervous system can become more sensitive. That is what leads to aches and tightness, especially in the neck, shoulders or lower back.

What really helps is movement

Rather than aiming for perfect posture, try this:

• Change positions every 30 to 60 minutes.
• Shift your weight, stretch, or stand up briefly.
• Try different ways of sitting, not just one “ideal” one.

This approach reduces strain, keeps blood flowing and helps calm a sensitive nervous system.

Posture should feel supported, not strict

There is nothing wrong with adjusting your posture to feel more comfortable. But if you are constantly worrying about holding your body the “right” way, it can actually create more tension and stress.

• Comfort matters more than alignment.
• Confidence in your body matters more than discipline.
• Movement matters most of all.

Your posture is not the problem. Stillness might be.

You are allowed to relax. You are allowed to shift. And you do not have to hold your body perfectly to be strong, safe or healthy. Pain often improves when you stop aiming for perfection and start focusing on movement.

Your body is designed to move. Let it.

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