Does ‘Good Posture’ Really Fix Back Pain?

You Should Know: You likely grew up being told by teachers and parents to “Sit up straight.” The etiquette factor is one thing, but it’s also a commonly held belief that slouchy posture can cause neck and back pain while “good” posture can prevent it. But it appears this connection has been overstated.

Going Deeper: Despite this well-established myth, research has not been able to establish a consensus that bad posture causes back pain. Literature reviews of the subject have explored dozens of other studies with thousands of participants and found only an association between the two, not a cause-and-effect relationship. 

Takeaway: Holding any one seated or standing posture for too long — even the “right” one — can actually cause muscle strain and pain. Pain from sitting or standing probably isn’t because we don’t have a high-end ergonomic desk chair or because we’re not upright enough — it’s likely because we’re not moving enough. Taking movement breaks during sedentary periods can help prevent pain. 

Bottom Line: Other factors are more likely to cause back or neck pain than imperfect posture, including the breakdown of vertebrae or discs in the spine, muscle weakness or tension, extra strain from obesity, or joint problems.