How to Fix Posture from a Physio’s Perspective

The Posture Panic: Do You Really Need to Fix It?

If you’ve ever been told to “sit up straight” or “stop slouching”, you’re not alone. For decades, we’ve linked posture to everything from back pain to spinal degeneration — but is it really that simple? The truth might surprise you.

As a physiotherapist, I’ve seen the impact that poor postural awareness can have — but I’ve also seen the damage caused by fear-based messaging and unrealistic expectations about what “perfect posture” should look like.

In this blog, we’ll unpack common myths, explain what posture really means, and help you understand how to improve your posture in a sustainable, evidence-based way.

What Is Posture, Really?

Posture refers to the position in which you hold your body — whether standing, sitting, or lying down. It’s shaped by your muscle strength, muscle endurance, joint range of motion, neuromuscular control, and even your daily habits.

Good vs Bad Posture: Is There Such a Thing?

"Good posture" is often described as a straight spine, shoulders pulled back, and chin tucked. But real bodies don’t stay in this static posture — and they’re not built to. A more accurate way to think about posture is in terms of movement variety and functional alignment rather than strict visual ideals.

"Bad posture," like forward head posture or rounded shoulders, can place strain on certain muscle groups, particularly if maintained for prolonged periods. However, that doesn’t mean every person slouching is doomed to have neck pain or back pain.

Why Posture Matters for Healthy Ageing

Posture becomes especially important as we age. Maintaining good postural strength, spinal mobility, balance, improving muscle endurance, core stability, will help lead to increased postural support, reduce pain and support long-term spinal health. It’s not about being rigid — it’s about staying strong, aware, and mobile.

Why Posture Is Important for Protecting the Spine

Your spine is supported by a complex network of core muscles, back muscles, and neck muscles that work together to maintain balance and resist gravity, keeping your body in a more natural posture. Postural dysfunction or poor posture — especially when combined with muscle fatigue, weakness, or muscle imbalances — can contribute to discomfort or injury over time.

Common Consequences of Postural Imbalance:

Lower back pain
Shoulder pain
Neck tension from prolonged forward head posture
Other Musculoskeletal pain such as joint or muscle overload

Strengthening these supporting muscles helps reduce spinal pain and prevent injuries — but that doesn’t mean we all need to look like soldiers standing at attention.

The Truth About Posture: Do You Really Need to Fix It?

Here’s the bottom line: There is no ideal posture.

Scientific studies and systematic reviews in physiotherapy have found no strong link between so-called “poor posture” and chronic pain. Pain is multidimensional, often affected by factors like:

Sleep quality
Stress levels
Physical activity
Previous injury history

Focusing solely on static alignment or not having "proper posture" overlooks the bigger picture. Posture isn’t inherently good or bad — it’s simply one small piece of the much larger puzzle of your pain or injury.

The Role of Fearful Messaging in Posture Misconceptions

We’ve been conditioned to believe that old fashioned military posture — stiff, upright, and unmoving — is the gold standard. Nevertheless, very little evidence exists to suggest that being "too relaxed" causes you to experience pain, or that "good posture" prevents it.

Interestingly, fear of movement and constant posture correction can create unnecessary muscle tension, reduce blood flow, and lead to worse overall health. Instead of chasing perfection, we should encourage dynamic posture — the ability to shift, adapt, and move confidently.

Posture Myths vs. Reality

Let’s clear up a few persistent myths:

Common Posture Issues and Their Effects

Neck pain and back pain are among the most common complaints seen by Australian health professionals. While posture may contribute, so can:

Prolonged sitting or standing
Low physical activity
Poor muscle endurance
Stress or anxiety

You should consider seeking help if you experience:

Persistent or worsening pain
Numbness or tingling
Reduced mobility or strength
Unexplained spinal dysfunction

How to Improve Posture: A Physiotherapist’s Approach

Posture improvement starts with awareness and movement, not rigid correction.

1 - Strengthen Postural Muscles

Try these evidence-based exercises:

Chin tucks – Align the cervical spine and reduce forward head posture.
Shoulder blade retractions – Strengthen the upper back and reduce rounded shoulders.
Core stability exercises – Engage the abdominal muscles and gluteal muscles that support the lumbar spine.
Hip flexor and chest stretches – Release tight anterior structures that pull you forward.

2 - Make Ergonomic Adjustments

Desk setup: Screen at eye level, chair with lumbar support, feet flat.
Sitting posture: Avoid leaning forward; use neutral posture that is comfortable for you.
Standing posture: Alternate weight between feet, keep a soft bend in knees.

3 - Build Healthy Habits

Take breaks every 30-60 minutes.
Practice mindful movement like yoga or tai chi.
Focus on sleep posture — side-lying with support may help.
Consider manual therapy or movement coaching for support.

When to See a Physiotherapist for Posture Concerns

If you’re unsure whether your posture is contributing to your discomfort, a physiotherapist can help.

Red Flags to Watch For:

Pain that doesn’t improve
Loss of sensation or strength
Inability to perform normal movements

How We Help:

Comprehensive assessment of your overall posture
Evaluation of muscle groups, joint motion, and movement patterns
Tailored rehab plan including exercise therapy, manual treatment, and education

Remember: Movement is more important than perfect posture.

Final Thoughts

Don’t let posture stress you out. A flexible, strong body that moves well in different positions is more valuable than a single “ideal” alignment.

Start with simple changes. Stay active. And when in doubt — seek guidance from a professional.

If you’re struggling with posture-related discomfort, book a consultation with All Elite for personalised guidance.

📞 Call 02 4981 9501 or Book Online

Frequently Asked Questions

Can you fix bad posture?

Yes, but it’s more about improving movement variety, muscle strength, and reducing discomfort than reaching a specific visual standard.

Do physical therapists fix posture?

We assess and support posture through education, exercise, and movement retraining — not quick fixes.

How can I realistically fix my posture?

Start with awareness, regular movement, and targeted postural exercises. Focus on building endurance and strength.

How can I tell if I have good or bad posture?

If your posture allows for pain-free movement, good balance, and endurance in daily activities, you’re likely doing well.

Can you correct years of bad posture?

Yes — while structural changes can occur, muscle imbalances, tightness, and habits can all be improved with time and consistency.