Is Perfect Posture a Myth? Why Natural Movement Might Be Better for Your Back

Has anyone ever told you to “sit up straight” or “lift with your knees” I know have been told. These ideas have been ingrained in how we move and think about our spines. However, the research out there isn’t that clean cut, and these traditional beliefs may be limiting our full potential.

In fact, adopting a more natural, relaxed posture and allowing yourself to move freely—bending, twisting, and lifting included—may be better for your back than trying to follow a rigid, "perfect" posture.

Let’s take a look at what the latest evidence says.

There’s No One “Correct” Posture

Despite what we hear, there is no single posture that is going to prevent or treat your low back pain (LBP). A systematic review by Swain et al. (2020) found no strong correlation between sitting posture and the development of LBP. Similarly, another study found that people with chronic LBP often tense up or adopt an overly upright posture which may increase muscle fatigue and pain sensitivity over time.

Trying to hold yourself in one position might do more harm than good especially if it is limiting movement.

Movement Variety Is More Important Than Being “Straight”

The spine is quite literally the backbone of the human body- it is essential in nearly every movement we make; it was built to move. Avoiding bending or twisting due to fear of “hurting” your back can lead to fear avoidance which are shown to impact long term outcomes. The concept of movement optimism is key to changing our beliefs- this is where we should be encouraging relaxed, confident movement—even into postures we’ve traditionally avoided this can help reduce fear, restore confidence, and support recovery from back pain (O’Sullivan et al., 2018).

I know what you’re thinking— ‘My back’s been in bits for years, it’s not that simple!’—and you’re right, back pain isn’t always straightforward.

Low Back Pain is Multifactorial

LBP commonly isn’t due to one specific cause and therefore posture alone isn’t the answer. In reality LBP is influenced by many different factors:

• Biological (such as genetics or physical conditioning)

• Psychological (like stress or beliefs about pain)

• Social (including lifestyle, work environment, and daily habits)

This is supported by a large-scale review (Swain et al., 2019) that found no direct cause-and-effect relationship between specific postures or physical exposures (like lifting or sitting) and low back pain. That same review suggested we need to shift away from over-simplified fixes and take a more holistic view.

In addition, research by Røren et al. (2022) confirms that regular physical activity is strongly recommended for managing chronic low back pain—while Heneweer et al. (2009) found that less active (sedentary) individuals report a higher prevalence of LBP.

Lifting with a Bent Back Isn’t Necessarily Dangerous

Another common myth is that lifting with a rounded spine is dangerous. While it's true that repeated, heavy lifting in awkward positions may increase strain, there is no solid evidence that lifting with a flexed spine in everyday life causes injury.

A review by Van Dieën et al. (2012) concluded that lifting with a bent back is not harmful, and that people often naturally choose the most efficient movement strategy for the task at hand. In fact, trying too hard to maintain a “perfect” lifting form can sometimes lead to overcompensation or unnecessary stiffness.

Being too cautious about what movements you’re putting your spine into, especially if you’ve had back pain in the past, can lead to a cycle of inactivity, and stiffness stopping your spine from being used to different positions. This protective response is known as fear avoidance. Olugbade et al. (2019) demonstrated how fear-related behaviors can significantly influence muscle activation and movement patterns in people with back pain. The good news? This is completely normal and common in anyone with a history of injury. However, this can be improved by teaching your body that these movements aren’t going to hurt your spine and through correct rehabilitation and progressive loading you can start to reclaim your movement again.

Its time to change our perception towards something more realistic and empowering. Yes, posture and lifting techniques do matter in certain scenarios- especially in high- load and repetitive jobs. But for most people, day to day activities like sitting, standing and lifting aren’t something to fear or over correct. The way I see it—if it feels comfortable and natural for my body, then it’s probably what’s best for me.

If you're experiencing back pain then get booked in at Reclaim we can help you to get a better understanding of your pain and help you get back to moving more freely.