The Truth About Posture: You’re Not Broken, You’re Just Human

The phrase “fix your posture” has become one of the most common mantras in fitness and wellness. From social media influencers to well-meaning physical therapists, we’re constantly told that slouching is the root cause of all back pain and muscle dysfunction. We are warned that rounded shoulders, forward head posture, or an anterior pelvic tilt are ticking time bombs for injury.

However, the truth is that posture isn’t as black-and-white as it is often portrayed. You’re not broken simply because your posture doesn’t align with textbook diagrams. In fact, current research indicates that posture alone does not predict pain or the risk of injury. The variations we see in posture are typically just normal human differences.

Let’s break this down.

What Is “Bad Posture,” Really?

Traditionally, “bad posture” is considered to be rounded shoulders, a hunched upper back, or a tilted pelvis. These visual cues are often associated with terms like Upper Crossed Syndrome (UCS) and Lower Crossed Syndrome (LCS)—concepts introduced by Czech physician Dr. Vladimir Janda.

Upper Crossed Syndrome refers to a common muscular pattern in which the chest and neck muscles are tight while the upper back and deep neck flexors are weak. This results in a forward head and rounded shoulders.

Lower Crossed Syndrome occurs when the hip flexors and lower back are tight, while the glutes and core are weak, leading to an anterior pelvic tilt and an exaggerated lower back curve.

The theory suggests that these muscle imbalances create “dysfunctional” posture that can result in pain and injury over time. However, while this logic seems plausible, modern science tells a more nuanced story.

Posture Doesn’t Equal Pain

A growing body of evidence demonstrates that posture alone does not predict pain, dysfunction, or injury risk. In fact, people with “perfect posture” can still experience pain, while those with “poor posture” may live pain-free and function at a high level.

A 2021 systematic review published in the Journal of Orthopaedic & Sports Physical Therapy examined multiple studies on spinal posture and concluded that there is no single ideal posture and that pain is far more complex than simply how you sit or stand (O'Sullivan et al., 2021). Factors like stress, sleep, activity level, and emotional state play significantly larger roles in pain than posture does.

In simple terms: posture is a snapshot, not a diagnosis.

Human Bodies Are Supposed to Vary

When you walk into a room full of people, you’ll notice that not everyone stands the same way. This is because posture is influenced by our anatomy, lifestyle, and genetics. Some people have longer femurs or different spinal curves, which naturally affect their stance.

This variation is normal, not pathological. Trying to force your body into a rigid “ideal” posture can often lead to more problems than it solves, especially if it creates unnecessary tension or restricts your natural movement patterns.

The goal shouldn’t be to resemble a diagram; it should be to feel strong, move well, and stay pain-free.

So, What Should You Focus On?

Instead of obsessing over posture, prioritize the following:

1. Movement Variety: Sitting or standing in one position for too long—whether it’s “perfect” or not—can cause discomfort. Change positions frequently and stay active.

2. Strength Training: Building strength in your back, core, and glutes improves your overall functionality and resilience—regardless of your posture.

3. Mobility Work: Keep your joints moving freely with regular mobility drills and stretching, especially if you lead a sedentary lifestyle.

4. Listening to Your Body: Pain is complex and personal. Don’t assume your posture is the problem—consult a knowledgeable professional if you’re experiencing discomfort.

Final Thoughts: You’re Not Broken

Posture has been over-medicalized. While it’s important to be aware of how we move and hold ourselves, the notion that we need to “fix” our posture to avoid pain is outdated. You’re not broken if you sit with a rounded back or if your pelvis tilts forward.

Human bodies are adaptable. They are built to move, bend, twist, and yes—even slouch sometimes. Rather than chasing perfect posture, focus on strength, movement, and overall function.

Interested in doing a more thorough assessment of your movement quality and fitness level? Hit the link to the right to book in a call so we can get more acquainted.

Sources

O'Sullivan, P. B., Caneiro, J. P., O'Keeffe, M., & Smith, A. (2021). Cognitive Functional Therapy: An Integrated Behavioral Approach for the Targeted Management of Disabling Low Back Pain. Journal of Orthopaedic & Sports Physical Therapy, 51(6), 287–295. https://pubmed.ncbi.nlm.nih.gov/33929389/