Is Bad Posture Really the Cause of Your Back Pain?

The Myth We’ve All Heard

“Sit up straight or you’ll hurt your back.”
“Don’t slouch! That’s why your back hurts.”
“You just need better posture.”

Sound familiar?

Posture is one of the most overblamed and oversimplified causes of back pain. And while it feels like common sense to assume that “bad posture = bad back,” the truth is a lot more nuanced.

If you’ve tried everything to “fix” your posture and your pain still won’t go away you’re not alone and you're broken. You’ve just been given the wrong advice.

What the Research Says

Let’s start with this:
People with “bad” posture can be completely pain-free.
And people with “perfect” posture can be in debilitating pain.

A study published in the New England Journal of Medicine (Jensen et al., 1994) found that 64% of people with no back pain at all had disc bulges, herniations, or other abnormalities on MRI. In other words: structure doesn't always equal symptoms.

Pain scientist Lorimer Moseley put it best:

“It is important that clinicians understand that even if posture is perceived to be poor, it might not correlate with pain and pathology”

That’s not to say posture doesn’t matter at all but it’s not the smoking gun most people think it is.

So Why Do We Feel Pain When Sitting or Standing “Wrong”?

Because posture is just one part of the puzzle.
Here’s what actually influences your pain more than posture:

• Nervous system sensitivity

• Stress and anxiety

• Sleep quality

• Movement frequency

• Strength and control

• Time spent in one position (no matter what it looks like)

The human body is built to move, not stay frozen in one “correct” position all day. The issue isn’t posture it’s lack of movement.

Even the best posture in the world becomes a problem if you hold it too long.

Posture Isn’t a Problem, It’s a Strategy

Posture is dynamic. It shifts. It changes throughout the day. And it’s deeply influenced by your habits, emotions, and environment.

If you slouch on the couch while watching a movie and feel fine that’s okay. If you stand “tall” at a desk and still hurt that’s okay too.

Pain is complex. It’s not about good vs. bad alignment it’s about load, duration, and capacity.

What matters more than posture:

• Can you tolerate the positions you’re in?

• Do you move often enough?

• Is your body resilient to different shapes and stressors?

What You Can Do Instead of Obsessing Over Posture

Here’s what I teach clients who are stuck in the posture = pain cycle:

✅ Move more often than you adjust

The goal isn’t to find a perfect position it’s to not get stuck in one.

✅ Build strength across a variety of shapes

Your spine is meant to flex, extend, rotate, and bend. Training only in neutral can make it fragile, not safe.

✅ Focus on capacity, not correction

Instead of trying to fix your posture, build your body’s ability to tolerate load, manage fatigue, and move with confidence.

✅ Manage the things that turn up the pain dial

Stress, fear, poor sleep, and inactivity these amplify your pain more than any slouch ever will.

Final Thoughts

You don’t need to chase perfect posture to feel better.
You don’t need to feel guilty for how you sit.
You’re not broken because you slouch sometimes.
And you don’t need to spend hours a day correcting your alignment to avoid pain.

Instead, focus on what your body can do.
Get stronger. Move more. Breathe better. Build confidence.

Because posture isn’t the problem it’s just a piece of the puzzle.
And your back pain has a solution that goes way deeper than sitting up straight.

Gerardo Montiel
Back Pain Coach | Become the Goal
Motivation is limited. Discipline is forever.