Book

Posture

Ergonomic assessments offer postural advice and work station set ups.

What is posture?

Posture is the position in which you hold your body when sitting or standing.

Posture is simply the position in which you hold your body when sitting or standing. Traditionally, "good posture" has been promoted as a way to protect the spine and prevent back pain. It's often described as sitting upright with an aligned spine, shoulders pulled back, and equal weight on the sitting bones. Conversely, slouching or "poor posture" is frequently discouraged and blamed for back problems.

But despite how widespread these beliefs are, there is little scientific evidence supporting a strong link between posture and back pain. In fact, systematic reviews - including a 2022 study by Peter O'Sullivan and colleagues - have found that ergonomic interventions in the workplace do not significantly reduce work-related back pain.

In other words, there is no one "perfect posture", and trying to hold a rigid position all day is not the solution. What matters most is that you keep moving. Posture is often shaped by the patterns we have developed over time. The brain creates well-worn pathways for how we move, and we rarely stray from them. Setting us up to move in a familiar way day after day, a recipe for stiffness and lost and forgotten movement patterns.

Why is sitting up straight difficult to do?

When you sit up straight, your deep core and back muscles have to stay active to hold you in that position. These muscles are built for endurance, but using them in static postures for too long can tire them, and they fatigue more quickly than they should.

Why shouldn't I slouch?

Slouching is ok. Gravity constantly pulls us downwards. Staying upright means we have to continuously make small adjustments and engage our muscles. Every now and then it feels easier to let gravity win and collapse into a slouched position.
In fact, slouching is recommended because it bends the lower spine into flexion, creating small movements in the joints which is essential for spinal health.

Myth busting

Did you know?

,- Muscles need energy to relax, therefore when they are still for long periods of time, muscles become tired and tense up. Tense muscles are tired and overworked muscles, relaxed muscles are muscles with plenty of energy.
- Movement can energise muscles, reduce tiredness, increase alertness, and reduce the feeling of stiffness. Muscles that are moving will use energy, (such as ATP), and in doing so, they feed the muscles with nutrients and oxygen.
- Muscles can actually work harder when we are still, have you ever tried holding a wall squat or plank? If so, you will know how challenging it can feel. The smaller, deeper muscles that help keep us upright, are constantly contracting to stabilise us against gravity. They work quietly in the background, and the longer we stay still, the more strain they experience. It is movement that gives these muscles a chance to rest and recover.
- The top of shoulder muscles are perpendicular to gravity, and therefore are working hard against gravity all day everyday until you lay down. Tension in these muscles is definitely normal.
- Too much of anything is too much. Sitting or standing for long periods can be hard on your joints, your muscles, and even your mind. The good news? Movement does not have to be complicated. It can be easy. It can be simple. It doesn't have to be perfect - it can even be playful or silly.
- Too little movement can lead to tension, fatigue, and even pain. Sitting for long periods of time actually requires endurance, it takes strength and stamina to stay in one position. Building the endurance to sit at a desk for long hours can be a useful skill, but it is just as important to balance it with regular movement.

Book