If you work at a desk, you have probably been told to sit up straight, pull your shoulders back and buy a better chair. Research over the last twenty years has changed how physios think about posture. Here is what we tell patients now.
Myth 1: There is one correct posture
Studies have not found a single “right” way to sit that protects you from back pain. Your best posture is your next one. Changing position often matters far more than holding any one position well.
Myth 2: Slouching damages your spine
Your spine is strong and built to bend. Slouching for a while is not harmful; staying in any position for hours is what makes muscles and joints feel stiff and sore.
Myth 3: An expensive chair will fix it
A chair that adjusts to fit you helps, but a $1,200 chair you sit in for eight hours straight will not beat a basic one you get out of every 30 to 45 minutes.
Myth 4: You need to rest a sore back
Bed rest slows recovery for most back pain. Gentle walking and staying at work, with a few changes, usually gets you better faster.
Myth 5: Strong core muscles prevent back pain
Being generally strong and active is protective, but there is nothing special about the “core”. Exercise you enjoy and do regularly is the best kind.
What actually helps
- Set a timer to stand, walk or stretch every 30 to 45 minutes
- Put your screen at eye height and your keyboard close, so you’re not reaching
- Take calls standing or walking
- Do 150 minutes of exercise a week, including two strength sessions
If your back or neck pain has lasted more than a couple of weeks, spreads into your arm or leg, or keeps coming back, book an assessment. Most desk-related pain improves quickly with the right exercises.
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