Slouchie No Ouchie - Why “Good Posture” May Be Overrated
- Edward Walsh
- Apr 8
- 3 min read
Updated: Apr 9
For decades, we’ve been told that slouching is the enemy and that sitting “up straight” is the answer to back pain. Teachers barked it. Physiotherapists prescribed it. And wellness influencers built entire brands around “fixing your posture.”
But what if all that advice wasn’t as helpful as we thought?
A 2019 viewpoint paper by Slater and colleagues in the Journal of Orthopaedic & Sports Physical Therapy asks us to radically rethink the posture-pain connection. Their suggestions might surprise you.
🚫 The Posture Myth: “Bad Posture Causes Pain”
The assumption is simple: bad posture = back pain. But research has shown this model doesn't always map on to reality.
Slater et al. point out that:
There is no strong evidence that avoiding "incorrect" posture prevents low back pain.
Natural variations in spinal curvatures cause natural postural variations - these normal variations are not strongly associated with pain.
It is safe to adopt comfortable postures.
In other words: there is no one correct posture.
👮 Posture Police: Creating More Problems Than Solutions?
Ever been told to constantly “correct” your posture? Chances are, you became hyperaware of your body and possibly anxious about getting it “wrong.”
This paper raises concerns that this kind of focus may:
Promote unhelpful body vigilance and tension.
Contribute to fear-avoidance behavior, where people move less to avoid making things worse.
Reinforce inaccurate narratives (like “your spine is fragile”) instead of recognising the spine is robust and capable of safely moving and loading in a variety of postures.
Instead of protecting us from pain, the posture obsession might be adding fuel to the fire.
⁉️ So, Posture is irrelevant?
No. This is oversimplistic. Your body is unlikely to thank you if you sit slumped in a chair, sinking into the screen in front of you for eight hours a day, five days a week.
Posture is also relevant:
In rare serious cases, the authors give the example of significant, deteriorating scoliosis.
When initially encouraging pain to settle - it can be helpful to temporarily avoid provocative postures.
In the case of overly protective postures and high muscle tension in persistent pain - people with low back pain bend their spine less and show more trunk muscle activity when forward bending and lifting.
🧘♂️ What Actually Matters More Than Perfect Posture?
Slater et al. argue for a more flexible, person-centered view of posture—one that:
Encourages variability and freedom of movement.
Promotes confidence and safety in how you sit, stand, and move.
Integrates psychological and social factors—like beliefs, fear, and habits—into the pain picture.
This aligns beautifully with modern pain neuroscience: Pain isn’t just about tissues—it’s about context, meaning, and perception.
💬 Final Thoughts: It’s Time to Ditch the “Sit Up Straight” Script
In the words of the authors:
'The spine is a robust, adaptable structure capable of safely moving and loading in a variety of postures. Common warnings to protect the spine are not necessary and can lead to fear'.
If you're in pain and unsure of the relevance of posture in your particular case, seeing a competent physiotherapist for a full assessment will provide you answers tailored to your unique history and presentation. Posture can be relevant in some instances, but it is usually one piece of a much bigger puzzle.
References
Slater, D., Korakakis, V., O'Sullivan, P., Nolan, D., & O'Sullivan, K. (2019). "Sit Up Straight": Time to Re-evaluate. The Journal of orthopaedic and sports physical therapy, 49(8), 562–564. https://doi.org/10.2519/jospt.2019.0610
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