Posture has been a hot topic in the world of physiotherapy, fitness, and everyday health advice. From magazine articles to workplace ergonomics seminars, we’re often bombarded with messages about “perfect posture” and warnings about how poor posture can lead to pain and dysfunction. But what does science actually say about posture and its role in women’s health, pain, and recovery?

As a holistic practitioner in the women’s health space, I’m here to challenge some of the common myths about posture and explore how a more nuanced, movement-focused approach can support your health.

Myth 1: There’s One “Perfect” Posture

A common belief is that there’s one “perfect” posture — perhaps sitting bolt upright with shoulders back or standing with a “neutral” spine. The reality is that no single posture is inherently better than another. Human bodies are incredibly adaptable and designed to move through a variety of positions.

The idea of an ideal posture stems more from societal and aesthetic norms than from evidence. Research shows that people with the so-called “perfect” posture experience back and neck pain just as much as those with “poor” posture. Pain is a complex, multifactorial experience influenced by stress, lifestyle, emotional well-being, and movement habits — not just posture.

Takeaway: There is no single “correct” posture, only the one that works for you at that moment.

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Myth 2: Poor Posture Causes Pain

One of the most persistent myths is that poor posture directly causes pain. This is particularly prevalent in discussions about anterior pelvic tilt, a position where the pelvis tilts slightly forward, or rounded shoulder postures. Despite what you may have heard, there’s no solid evidence linking any other specific posture to pain.

Pain is complex and influenced by many factors, including:

• Psychological stress
• Sleep quality
• Physical activity levels
• Hormonal changes
• Previous injuries

Posture alone is rarely the sole culprit. Instead, what often matters more is how long you stay in one posture. Sustained positions, whether sitting slouched over a laptop or standing upright for hours, can lead to discomfort simply because the body craves movement.

Takeaway: Pain isn’t caused by posture itself but by a lack of movement and other biopsychosocial factors.

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Myth 3: Posture Needs Constant Correction

You might feel pressure to constantly monitor and correct your posture — pulling your shoulders back, tucking your pelvis, or standing tall. However, this isn’t necessary and can even be counterproductive. Hyper-focusing on posture can increase muscle tension, stress, and anxiety, creating a cycle where you feel compelled to “fix” something that isn’t broken.

Imagine if you kept prompting yourself to hold your hand in a fist all day — it doesn’t make much sense.

Rather than rigidly adhering to a certain posture, it’s far more beneficial to build awareness of your body and increase movement variability.

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The Truth About Sustained Postures

The real issue with posture isn’t its shape — it’s duration. Staying in any position for too long can lead to discomfort because your muscles and joints aren’t being used in diverse ways.

For example:

• Sitting for hours at a desk, even with “good” ergonomics, can lead to stiffness in your hips and back.
• Standing for prolonged periods, even with a “perfect” posture, can strain your feet and lower limbs.

Your body thrives on movement. Shifting positions, standing up, stretching, or walking are all ways to nourish your joints and tissues with circulation, reduce muscle fatigue, and promote overall well-being.

Takeaway: It’s not the posture that’s harmful — it’s staying in any posture for too long.

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Adapting Posture During Pain or Injury

While no posture is inherently better or worse, certain postures can be helpful during periods of acute pain or injury. For example, after a new injury, your body might instinctively adopt a posture that offloads the affected area. This is a natural and protective response.

In such cases, we may recommend specific postures or movements to facilitate healing. For instance:

• A woman with pelvic girdle pain during pregnancy might find relief by slightly adjusting her pelvic position when sitting.
• A new mother recovering from a cesarean section may benefit from certain positions to reduce strain on the abdominal area.

These adaptations are temporary and aim to support recovery. The goal is always to gradually reintroduce movement and return to your usual activities with confidence.

Takeaway: In pain or injury, posture can be a helpful tool—but it’s not the whole story.

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The Importance of Movement Variability

Instead of striving for perfect posture, focus on increasing movement variability. This means incorporating a wide range of movements into your daily life to keep your body resilient and adaptable.

Here’s why movement variability is so important:

• Enhances circulation: Changing positions promotes blood flow, which helps nourish tissues and reduce stiffness.
• Prevents overload: By using different muscles and joints, you avoid overloading the same structures repeatedly.
• Boosts nervous system health: Movement stimulates sensory input, keeping your brain and body connected.

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Simple Strategies for Increasing Movement

1. Set Reminders to Move

If you spend long hours sitting, set a timer to stand up, stretch, or walk around every 30–60 minutes. These micro-breaks can do wonders for your physical and mental health, as well as your productivity.

2. Incorporate Gentle Movements

Gentle stretches, yoga, and Pilates are excellent ways to explore movement variability. These practices encourage you to move through a full range of motion while building strength and awareness.

3. Practice Mindful Movement

Mindful movement practices, such as somatics or authentic movement, can help you tune into your body’s needs and move intuitively. This approach is particularly valuable for women navigating stress, pregnancy, or postpartum recovery.

4. Change Your Environment

Your surroundings can encourage movement. Use a standing desk, sit on the floor occasionally, or try working in different positions.

5. Stay Active Daily

Regular physical activity, whether it’s walking, dancing, swimming, or gardening, keeps your body adaptable and reduces the likelihood of stiffness or discomfort.

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Trust Your Body’s Wisdom

Your body is incredibly intelligent and adaptable. It knows how to protect itself during pain and how to heal when given the right tools. Instead of striving for perfect posture, trust your body’s ability to move, adapt, and thrive.

At HHP there is an emphasis on the need for a holistic approach to how women experience pain — honouring your body’s unique needs, experiences, and rhythms. Whether you’re navigating pregnancy, postpartum recovery, or chronic pain, the goal is to empower you to move with ease and confidence.

Remember, the best posture is your next posture. Keep moving; keep exploring.