What is good posture?

Good posture is not a single ideal shape. It is your ability to use different positions comfortably and efficiently for the task in front of you.

For example, the position that works well while typing may not suit reading on a phone, driving, lifting, exercising or relaxing. Likewise, a comfortable position can become uncomfortable when you hold it for a long time.

Does poor posture cause pain?

There is no simple rule that a particular posture causes neck or back pain. Research has found associations between some postures and symptoms in certain groups, but an association does not mean that posture is the sole cause.

Pain is usually more complicated. The amount of time spent in one position, repeated loading, previous injury, physical capacity, sleep, stress and other health factors may all influence how your body feels.

This means you generally do not need to fear slouching, sitting, bending or looking down. Instead, pay attention to how your body responds. If one position repeatedly becomes uncomfortable, change it, move for a while or adjust the task.

When might posture deserve more attention?

It may be useful to review your posture and movement habits when symptoms consistently build during a particular task or position.

• neck or upper-back discomfort increases during desk or screen work
• you feel stiff after prolonged sitting or driving
• headaches regularly appear during sustained computer work
• your shoulders or upper back fatigue during work or study
• you struggle to change position because of stiffness or weakness
• a particular work, sport or daily task repeatedly aggravates symptoms

Visible features such as rounded shoulders or a forward head position do not automatically mean something is wrong. Their importance depends on your symptoms, function and the demands you place on your body.

Why can changing posture feel difficult?

Posture is partly habitual. Your nervous system becomes familiar with the positions you use regularly, so simply telling yourself to “sit up straight” often provides only a short-lived change.

A more practical approach is to change the environment and the task as well as your position. This may include adjusting your workstation, taking movement breaks, improving mobility where needed and gradually building strength or endurance.

How does a physiotherapist assess posture?

A physiotherapy posture assessment should consider more than how you look while standing still. Your physiotherapist may ask when symptoms occur, what tasks matter to you and how your body responds when you change position or movement.

An assessment may include:

• your work, study, driving, exercise and daily routines
• positions or tasks that increase or settle symptoms
• neck, upper-back, shoulder and trunk movement
• strength and endurance where relevant
• movement during tasks that reproduce your symptoms
• your workstation or equipment setup
• strategies that make the task more comfortable or sustainable

Could an ergonomic workstation assessment help?

If symptoms regularly build during computer work, the problem may involve more than how upright you sit. Chair height, screen position, keyboard and mouse reach, laptop use, task duration and opportunities to move can all influence comfort.

An ergonomic workstation assessment can review these factors together and help you make practical changes that suit your body and work demands.

What can you do to improve posture and comfort?

You usually do not need to completely rebuild the way you sit or stand. Start with a few changes that are easy to repeat.

1. Change position regularly

   Do not wait until you are very stiff or sore. Stand, walk, stretch or simply use a different position when you notice discomfort beginning to build.

2. Set up the task around you

   Position your chair, screen, keyboard, mouse and work materials so you can use them without repeatedly reaching, twisting or holding an uncomfortable position.

3. Keep useful areas moving

   If your neck, upper back or shoulders feel stiff, suitable mobility exercises may make it easier to vary your position during the day.

4. Build strength and endurance

   Exercise can improve your capacity to tolerate work, study, sport and other repeated tasks. The right exercise depends on your symptoms and goals.

5. Use cues without constantly bracing

   A reminder to change position can help. However, you do not need to tense your abdominal, shoulder or back muscles all day to maintain a rigid posture.

What exercises can help posture?

There is no single best posture exercise for everyone. Exercise should address the movements and capacities that matter to you rather than trying to force everybody into the same body shape.

A program may include upper-back mobility, shoulder-blade control, neck exercises, trunk strengthening and general physical activity. Some people need more mobility, while others benefit more from strength, endurance or simply moving more often.

Do posture braces and supports help?

A posture support may provide short-term feedback or remind you to change position. However, a brace cannot replace movement, exercise or addressing the task that is aggravating your symptoms.

If you use a posture support, think of it as one tool rather than a way to hold your body in a “correct” position throughout the day. The product block below includes PhysioWorks posture-support options where appropriate.

Who may benefit from a posture assessment?

A posture assessment may be useful when recurring symptoms are clearly linked with work, study, driving, lifting, sport or other sustained activities.

People often seek advice when they want to understand why a particular task keeps becoming uncomfortable or when self-directed changes have not been enough.

Related posture guides

Use these guides to explore the part of posture or workstation setup that matters most to you.

Posture FAQs

What to do next

If sitting, standing, screen use, driving or another repeated task keeps causing discomfort, start by changing position more often and reviewing how the task is set up.

If symptoms continue, a physiotherapy assessment can look beyond appearance alone. Your physiotherapist can consider your symptoms, movement, workload, strength, mobility and daily routine, then help you choose changes that are practical for you.

References

1. Swain CTV, Pan F, Owen PJ, Schmidt H, Belavy DL. No consensus on causality of spine postures or physical exposure and low back pain: a systematic review of systematic reviews. J Biomech. 2020;102:109312. doi:10.1016/j.jbiomech.2019.08.006.
2. Rani B, Paul A, Chauhan A, Pradhan P, Dhillon MS. Is neck pain related to sagittal head and neck posture? A systematic review and meta-analysis. Indian J Orthop. 2023;57(3):371-403. doi:10.1007/s43465-023-00820-x.
3. Resende PA, Correia IMT, Ferreira AS, Meziat-Filho N, Lunkes LC. Neck pain and text neck using Hill’s criteria of causation: a scoping review. J Bodyw Mov Ther. 2025;42:132-138. doi:10.1016/j.jbmt.2024.12.016.
4. Sepehri S, Sheikhhoseini R, Piri H, et al. The effect of various therapeutic exercises on forward head posture, rounded shoulder, and hyperkyphosis among people with upper crossed syndrome: a systematic review and meta-analysis. BMC Musculoskelet Disord. 2024;25:117. doi:10.1186/s12891-024-07224-4.
5. Abd El-Azeim AS, Mahmoud AG, Mohamed MT, El-Khateeb YS. Impact of adding scapular stabilization to postural correctional exercises on symptomatic forward head posture: a randomized controlled trial. Eur J Phys Rehabil Med. 2022;58(5):757-766. doi:10.23736/S1973-9087.22.07361-0.
6. Katzman WB, Parimi N, Gladin A, et al. Long-term efficacy of treatment effects after a kyphosis exercise and posture training intervention in older community-dwelling adults: a cohort study. J Geriatr Phys Ther. 2021;44(3):127-138. doi:10.1519/JPT.0000000000000262.