Is "Bad Posture" Really the Sole Cause of Your Pain?
6/1/2025
Hi there!
Welcome to Month #5 of Reform's Newsletter, where we discuss hot topics in the physical therapy world, exercise tips, client wins, and upcoming events! This week, we will be discussing "Bad Posture," Is this really be the Sole Cause of Your Pain? Keep reading for changes you may be able to implement into your work day routine to help with some of those aches and pains!
The Myth: Posture is the Sole Pain Culprit
We've all heard or even said this before: "Your pain is because of your bad posture." While posture certainly plays a role in our overall physical well-being, it's time to debunk the myth that it's the sole source of discomfort. Our bodies are complex, dynamic systems that respond to multiple factors, and pain is rarely the result of a single cause.
The Complexity of Pain
Pain is a symptom that is influenced by multiple different factors:
Physical factors
Psychological state
Lifestyle habits
Genetic predispositions
Nutritional status
Stress levels
Sleep quality
Overall movement patterns
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Why Static Positions Are Problematic
Humans are not designed to remain in one position for extended periods. Our bodies thrive on movement, variation, and loading. For my work from home clients, I frequently discuss that your next posture is your best posture! I encourage them to be changing positions or incorporating some movement every hour. Sitting for hours on end - whether with "perfect" posture or not, can lead to muscle stiffness, reduced blood circulation, increased inflammation, muscle weakness, joint stiffness, and decreased metabolic function.
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Ergonomics: More Than Just Sitting "Correctly"
This includes taking into consideration your Optimal Desk Setup, Chair Height, and Position:
Ergonomics Checklist:
✅Feet should be flat on the floor
✅Knees at a 90-degree angle
✅Hips slightly higher than knees
✅Lower back supported
✅Armrests supporting relaxed shoulders
✅Monitor at eye level
✅Screen an arm's length away
✅Keyboard placed to keep elbows at 90 degrees
✅Wrists in a neutral, straight position
✅ Keyboard and mouse close to the body to minimize reaching
Beyond Posture: Holistic Pain Management
1. Stress and Psychological Factors
- Chronic stress increases muscle tension
- Anxiety can amplify pain perception
- Mental health directly impacts physical well-being
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2. Sleep and Recovery
- Poor sleep quality affects pain tolerance
- Inadequate rest prevents muscle and tissue repair
- Mattress and sleeping position matter
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3. Nutrition and Inflammation
- Diet impacts inflammation levels
- Certain foods can increase or decrease pain
- Hydration plays a crucial role in muscle and joint health
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4. Exercise and Strength
- Regular physical activity builds resilience
- Strength training supports joint health
- Varied movement prevents muscle imbalances
Practical Tips for Pain Prevention
Don't stay in one position for more than 30 minutes
Vary your working positions (standing desks can help)
Incorporate regular strength and mobility training
Practice stress-reduction techniques
Prioritize quality sleep
Maintain a balanced, anti-inflammatory diet
Stay hydrated
The Bottom Line
Posture is important, but it's not the entire story. Pain is a complex experience influenced by numerous factors. Instead of obsessing over the "perfect" posture, focus on regular movement, overall body strength, stress management, and a balanced lifestyle. If you are wanting to determine what the root cause of your pain is, see a physical therapist! It may be likely that your prolonged seated position may be contributing to your pain, but it is highly unlikely this is the sole cause of your symptoms. Having an examination by a physical therapist can help you distinguish what may be causing those symptoms and come up with a long term solution!
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Thank you so much for following along, and stay tuned for what's to come next month! Feel free to share with family and friends who may be interested and reply back with any questions!
Talk to you soon,
- Dr. Dana LaPeze