Posture– or
avoiding slouching—is often discussed by people who have lower back or neck
pain. People are often told to sit up
straight, as poor posture has been thought to be one of the causes of back or
neck pain. Research shows that people with low back pain may find certain
postures painful, but it can’t be proven that the postures are the cause of
pain.
Movement and
changing positions can be helpful, as sedentary lifestyles are a risk factor
for low back pain, among many other health conditions.
1. There is no
single “correct” posture. Despite common posture beliefs, there is no strong
evidence that one optimal posture exists or that avoiding “incorrect” postures
will prevent back pain.
2. Differences in
postures are a fact of life. There are natural variations in spinal curvatures,
and there is no single spinal curvature strongly associated with pain. Pain
should not be attributed to relatively “normal” variations.
3. Posture
reflects beliefs and mood. Posture can offer insights into a person’s emotions, thoughts, and body image.
Some postures are adopted as a protective strategy and may reflect concerns
regarding body vulnerability. Understanding reasons behind preferred postures
can be useful.
4. It is safe to
adopt more comfortable postures. Comfortable postures vary between individuals.
Exploring different
postures, including those
frequently avoided, and changing habitual postures may provide symptom relief.
5. The spine is
robust and can be trusted. 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.
6. Sitting is not
dangerous. Sitting down for more than 30 minutes in one position is not
dangerous, nor should it always be avoided. However, moving and changing position
can be helpful, and being physically active is important for your health.
7. One size does not fit all. Postural and
movement screening does not prevent pain in the workplace. Preferred lifting
styles are influenced by the naturally varying spinal curvatures, and advice to
adopt a specific posture or to brace the core is not evidence based.
D. Slater et al.
(2019) “Sit Up Straight”: Time to Re-evaluate. JOSPT. 49(8):562-564