Your Best Posture is your Next Posture: Why Movement Matters
Stop Chasing the ‘Perfect Posture’: How Movement Reduces Pain
by Max O'Connor, Osteopath
We’re often told to “sit up straight” or “keep good posture,” especially when we’re working long hours at a desk or standing at a counter. But the truth is, holding any posture for too long—even a “perfect” one—can lead to discomfort.
The key message I share with patients is simple: movement is your friend.
Why Holding Yourself “Straight as an Arrow” Doesn’t Work
We've all
tried it before:
Sitting bolt upright… shoulders back… core switched on…
And after 20 minutes, everything starts to ache again.
That’s because muscles fatigue, joints stiffen, and circulation drops when we stay still for long periods — even in technically “good” posture.
Research now shows that variety, not perfection, is what keeps our spine comfortable through the day.
Why Staying Dynamic Helps
Our bodies are designed to move. When we stay still for long periods, muscles fatigue, joints stiffen, and tension builds. Even the most ideal posture becomes uncomfortable if you hold it for too long.
- Reduce stiffness in the neck, back and shoulders
- Prevent muscle fatigue
- Improve circulation
- Support joint health
- Boost concentration and energy
- Reduce the likelihood of workplace-related pain
- You don’t need anything fancy. Even tiny movements make a big difference.
Small Movements Make a Big Difference
Here are some easy ways to keep your body happy when we are stationary, whether you’re at a desk or on your feet:
Micro-Movements (every 15–20 minutes)
- Shift your weight
- Change how you’re sitting
- Cross and uncross your legs
- Tilt your pelvis forwards and backwards
- Gently roll your shoulders
- Look away from the screen and reset your neck
Small changes = big benefits.
Mini Breaks (once every hour)
- Stand up for 20–30 seconds
- Stretch your arms overhead
- Take a short walk to refill water or make tea
- Do 5–10 gentle spinal rotations
These tiny habits accumulate throughout the day and help prevent discomfort building up.
Desk Setup Still Matters — Just Not As Much As Movement
A good desk setup can support your comfort, but no ergonomic chair or perfect screen height replaces movement. Even the best setup can cause discomfort if you stay static in it.
If you’d like help with your workstation, I’m happy to talk through simple changes that make a big difference.
A Simple Reminder
If your back starts to ache after holding yourself “straight as an arrow,” don’t force it. Just move. Swap positions. Reset.
Your best posture is your next posture.
If you'd like further advice for your working setup, posture habits or movement habits
or
Reach out to Max via are practice email here with any questions
