Posture Police: Why Sitting Up Straight Won’t Save You

You’ve probably heard it more times than you can count — from parents, teachers, grandparents, coaches etc. It’s almost engrained.

We’ve all grown up with this idea that posture is something to be constantly corrected. That slouching is bad and sitting bolt upright is good. And if your back hurts, well... it must be because you’re not sitting properly, right?

But here’s the thing.

While posture definitely has its place, the idea that there’s one perfect way to sit or stand — and that anything outside of that is damaging — is a bit outdated.

This article isn’t here to tell you to throw posture out the window completely. But it is here to offer a fresh take. One that’s backed by current thinking, a bit of common sense and a whole lot of movement.

Because — spoiler alert — sitting up straight all day isn’t the magic fix we’ve been led to believe.

Your posture is not the problem

Despite what old-school thinking might say, there’s actually no single “correct” posture. Yep. You read that right. You can exhale now.

There’s no golden spinal angle, no perfect alignment that magically prevents pain. Humans come in all shapes, sizes and movement patterns. And the idea that one textbook posture suits everyone is outdated at best — and unhelpful at worst.

Research over the last decade has consistently shown that posture on its own isn't a reliable cause of back pain, neck pain or most other niggles. Plenty of people with "great posture" are in pain. Plenty of people with "bad posture" feel absolutely fine.

So if posture isn't the villain… what is?

The real problem: staying still for too long

Whether you sit tall like a statue or slouch like a sleeping teenager, your body doesn’t like being still for extended periods. It’s built for movement, variety, and change.

I always use the example of lying on your sun lounger on holiday, arguably at your most relaxed and comfortable right? Yet despite being at your most relaxed and comfortable you still find yourself, turning over, arms up, arms down, legs crossed, legs out stretched etc over the course of time because this is your body’s way of saying it wants to MOVE!!

Imagine holding a perfectly “correct” posture all day long. Chin tucked, shoulders down, spine neutral, 90-degree angles everywhere. Not moving. Just… holding.

You’d be sore too.

That’s because the issue isn’t slouching or sitting upright — it’s lack of movement. The human body thrives on motion. When you’re stuck in one position — good, bad or ugly — your tissues stop getting the input they need. Muscles stiffen. Joints get cranky. Your brain starts perceiving discomfort. Boom — enter the ache.

Say it with me: “The best posture is your next posture.”

This is one of my favourite phrases when it comes to helping people shift their mindset around posture.

Instead of obsessing over sitting "right," we should be focusing on moving more and sitting less ...still. If you’ve been upright and locked in like a Royal Guard for hours — slouch for a bit. If you’ve been slumped like a question mark all afternoon — sit tall for a spell. Lean, twist, move your head, stand up, wiggle.

It’s not about staying in one "ideal" position. It’s about changing positions often and allowing the body to experience variety.

So should I just slouch all day then?

No, but also… kinda?

Slouching some of the time is totally fine. Slouching all of the time, with zero movement, probably isn’t great. But the same goes for sitting bolt upright and never moving.

Posture isn’t binary. It’s not “good” or “bad.” It’s contextual. And in most day-to-day life situations, the body can handle a lot more variation than we give it credit for — especially if you're mixing it up throughout the day.

When posture does matter

Before you think I’ve completely thrown posture under the bus, let me clarify: There are times when it does matter.

• When lifting heavy weights: Bracing well, keeping alignment, and managing load through the spine is important — especially for injury prevention and performance, but even having said this it might not be as important as we once might have thought.

  
  

• When you’re in pain: Sometimes a certain posture aggravates a specific tissue or joint. In those cases, we adjust to make things more comfortable.

  
  

• When you’re doing repetitive tasks (cycling, running, desk work): Posture habits can build up to irritation if you never switch it up.

  
  

In these scenarios, posture awareness is useful — not because we’re chasing perfection, but because small changes can reduce load or stress on an already sensitive area.

Rinse and reset: simple things that help

Instead of chasing the elusive “perfect” posture, try weaving in these practical habits:

Micro-movement breaks: Every 30–60 minutes, shift position. Stand, stretch, rotate, even do a few squats or heel raises at your desk. The cool kids are calling these movement snacks now.

Walk when you can: Movement is medicine. Even short bursts of walking help rehydrate your joints, boost circulation and reduce stiffness.

Switch seating styles: Office chair, kitchen stool, floor, standing desk, leaning on a windowsill — mix it up throughout the week.

Ditch the guilt: You’re not failing because you slouched during a Zoom call. You’re human. You moved. You’re winning.

Final word: sack the posture police

Let’s be honest. The only thing “sitting up straight” all day gets you is tired traps, stiff hips, and a false sense of doing something “right.”

It’s time to stop fearing slouching and start focusing on what your body needs: movement, variety and strength. Posture is just one piece of the puzzle — and it’s often not the biggest one.

If you’ve been stuck in the sit-straight mindset and your back’s still bothering you… maybe it’s time to try something different.

Want help working out what your body actually needs?

At Restore, we’re less about posture policing and more about giving people the tools to move, feel and live better — no matter how they sit (or slouch).

If you’ve been battling persistent aches or keep falling into the “bad posture = bad back” trap, I’d love to help. Whether it’s a quick assessment or a full rehab plan, we’ll find something that works for you — not just the textbook.

👉 Click here to book a consultation

Or DM me on Instagram: @RestoreRehabAndPerformance