For decades, we have been told that good posture means keeping the spine straight, the shoulders back, and the head held high. This ‘perfect posture’ is believed to put less strain on the body, while any posture that deviates from it is considered bad and likely to cause pain.

But a recent study published in the National Library of Medicine tells us that there is no such thing as good or bad posture.

The idea of ‘perfect posture’ has a long history. While upright posture had long been associated with ideals of bearing and discipline, it became particularly tied to military drill and discipline in the 19th century. At the same time, Western societies increasingly came to associate an upright body with health, self-control and good character. By the Victorian era, posture could also signal refinement, respectability and social status.

Most of us probably grew up hearing our parents and teachers say, “Sit straight” or “Don’t slouch.” And they weren’t entirely wrong to say so. For much of modern history, upright posture was promoted not only as a matter of appearance and discipline but also as a way to maintain a healthy body.

Sitting straight helps you focus better and improves mood. Walking or standing upright helps boost confidence and makes you look better. However, the conventional belief that any posture other than an upright one is bad for us and will inevitably cause pain is mistaken. We are often quick to notice someone with rounded shoulders, forward head, or a hunched back and assume they need to “fix” their posture.

But appearance doesn’t always tell us what’s happening in the body.

For instance, a study showed no relationship between forward head posture and pain. It is not the way you sit, stand, or slouch that harms you; it is how long you stay there.

For example, you can bend your neck while studying; your body allows it, but it hates it when you do it for 3 hours straight. Or imagine you are working from your sofa, with your lower back rounded and your laptop resting on your knees. Your body can handle that position. But staying there without shifting or getting up for hours—your back starts feeling stiff and uncomfortable.

Your spine, joints, muscles, and ligaments constantly work together to support your body in whatever position you happen to be in—whether you are sitting at a desk, standing in a queue, or bending over your phone.

The problem can arise when you stay in the same position for too long. Over time, your body may adapt to the sustained load, affecting your comfort and the way your muscles and other tissues are loaded. Recent research suggests that prolonged periods in the same posture can increase discomfort and place greater demands on certain muscles and tissues.

In a study of university employees exposed to static posture for extended periods, researchers found that static posture increased postural load and was associated with low back musculoskeletal disorders.

I hope by now you understand that posture is not the issue; it is the duration for which it is maintained.

Another myth is the use of posture-correction belts and aids. It may provide you with a sense of temporary good posture and alignment or pain relief, but its long-term effects are less clear. In clinical settings, we sometimes encounter patients who use braces incorrectly or rely on them for extended periods.

In some cases, we have observed reduced muscle strength in the supported area, and some patients also develop significant dependence on the brace. Try consulting a healthcare professional, especially a physiotherapist or an orthopedician, before using one.

Improper use can also cause discomforts such as skin irritation, pressure marks, and restricted movement. And to be clear, we’re discussing posture correction products that are marketed for the primary purpose of keeping your spine straight, not the medically prescribed braces or supports, which have an important role in managing certain conditions.

So now that we know what is wrong and what not to do, let’s discuss what we should do.

Try changing your posture every 30-40 minutes without fail. It may sound impractical, but there are some practical ways you can apply. For office workers, students, and anyone who spends long periods with their neck bent forward while working on a computer, studying, reading, or using a smartphone, try not to keep your neck bent for more than 30 minutes at a time.

Try elevating your book, laptop, or smartphone to your eye level by stacking books or by using a stand. Alternate between standing and sitting and take microbreaks in between.

Also, if you have to sit for long hours, you can alternate between slouching and sitting upright. Do gentle neck and shoulder stretches often during the day.

Take micro breaks and walk around every hour or two. Several studies demonstrate that exercise breaks were significantly more effective than prolonged sitting or passive rest in alleviating musculoskeletal discomfort. If your occupation demands hours of standing, do heel raises often. This helps with your pain, improves circulation, and reduces the risk of varicose veins.

In today’s age, people spend hours on devices and move far less than before. So, instead of focusing on a perfect posture, we should emphasise more on regular movement and changing position frequently. Remember, the goal is not to become obsessed with maintaining perfect posture all day. You can slouch, sit, or bend however you want, but keep in mind your best posture is your next posture.