Does Poor Posture Really Cause Pain? What the Science Says

Do you experience pain after a long day at your desk, hunched over a computer? Maybe you notice neck pain, back stiffness, or sore shoulders. You have likely been told that this discomfort is caused by poor posture or a poorly designed ergonomic setup. Many of us have grown up believing that slouching at a desk or while using a computer, phone, or tablet, inevitably leads to pain and injury.

But where did this idea come from, and does the evidence actually support it?

What the Research Says About Posture and Pain

A growing body of research has examined whether certain sitting or standing postures, often labeled as “good” or “bad”, are directly linked to pain or injury risk. Multiple studies and systematic reviews have explored the relationship between forward head posture, spinal alignment, and musculoskeletal pain, particularly in the neck and low back.¹–³

Surprisingly, the majority of this research has failed to find a strong or consistent relationship between posture and pain.³–⁷ In other words, there is little evidence that so-called “poor posture” on its own causes pain.

Think about your posture while working at your desk. Now compare it to how you sit when reading a book, watching a movie, or doing a puzzle. Those postures may look similar, yet one is often labeled as “bad” while the other is seen as comfortable or relaxed. This contrast highlights an important point: posture alone does not determine whether a position is harmful.

Why Time Matters More Than Posture

Body position does matter, but not nearly as much as how long we stay in that position. Different postures place different demands on the body, but no posture is inherently dangerous. What tends to cause discomfort is maintaining any position for too long.

For example, standing upright may feel comfortable at first, but after a prolonged period, leaning forward or shifting weight can feel relieving. Likewise, sitting in one position for extended periods often leads to stiffness or pain, regardless of how “ergonomic” that posture looks. The human body is built for movement. When movement is restricted, discomfort is a natural response.

What This Means for Your Workday

Rather than chasing a single “perfect posture,” it is more helpful to focus on three key principles at work: efficiency, comfort, and movement.

1. Work Efficiently

Efficiency means arranging your workspace so tasks require less physical effort. For example, if your keyboard is too far away, your shoulders and upper back must work harder throughout the day. When the keyboard is positioned closer to your body, with your arms resting comfortably around a 90-degree angle, typing becomes easier and less fatiguing.

Small inefficiencies, such as a desk that is too low or a chair that forces you to reach forward all day, may seem minor, but over hours and days they add up. A well-set-up workstation reduces unnecessary strain and allows you to work more comfortably for longer periods.

2. Prioritize Comfort

Comfort is not a sign of weakness or poor posture, it is valuable feedback from your body. A rounded posture may feel relieving after hours at a computer simply because it offers a break from a position that has become uncomfortable.

Everyone’s body is different, so there is no universal workstation setup that works for all people. Find seated or standing positions that feel comfortable to you. When a position stops feeling good, change it. Adjust your workspace as needed, and revisit those changes over time.

3. Keep Moving

Movement is essential. Even the most comfortable posture will eventually become uncomfortable if held for too long. Think about how stiff you feel after a long drive or after binge-watching several episodes of a show. The same principle applies at work.

Your body benefits from frequent, regular movement. This can be as simple as shifting your seated position, standing up briefly, or taking a short walk. As a general guideline, every 60 minutes try to:

• Sit for less than 50 minutes

• Stand for at least 8 minutes

• Walk for at least 2 minutes

  
  

These small movement breaks can significantly reduce stiffness and discomfort over the course of the day.

The Takeaway

The goal is not to maintain a single “correct” posture all day long. Instead, aim to work efficiently, stay comfortable, and move often. When we overemphasize posture perfection, we often create unnecessary stress and confusion.

Your body is good at communicating its needs. Paying attention to comfort, fatigue, and stiffness (and responding with movement or position changes) goes a long way toward reducing pain at work.

References

1. Sarig Bahat, H., Levy, A., & Yona, T. (2022). The association between forward head posture and non-specific neck pain: A cross-sectional study. Physiotherapy Theory and Practice, 1–10. https://doi.org/10.1080/09593985.2022.2044420

2. Martinez-Merinero, P., Nuñez-Nagy, S., Achalandabaso-Ochoa, A., Fernandez-Matias, R., Pecos-Martin, D., & Gallego-Izquierdo, T. (2020). Relationship between forward head posture and tissue mechanosensitivity: A cross-sectional study. Journal of Clinical Medicine, 9(3), 634. https://doi.org/10.3390/jcm9030634

3. Swain, C. S., Pan, F., Owen, P. J., Schmidt, H., & Belavy, D. L. (2020). No consensus on causality of spine postures or physical exposure and low back pain: A systematic review of systematic reviews. Journal of Biomechanics, 102, 109312. https://doi.org/10.1016/j.jbiomech.2019.08.006

4. O’Sullivan, K., O’Keeffe, M., O’Sullivan, L., O’Sullivan, P., & Dankaerts, W. (2013). Perceptions of sitting posture among members of the community, both with and without non-specific chronic low back pain. Manual Therapy, 18(6), 551–556. https://doi.org/10.1016/j.math.2013.05.013

5. Damasceno, G. M., Ferreira, A. S., Nogueira, L., Reis, F., Andrade, I., & Meziat-Filho, N. (2018). Text neck and neck pain in 18–21-year-old young adults. European Spine Journal, 27(6), 1249–1254. https://doi.org/10.1007/s00586-017-5444-5

6. Hartvigsen, J., Leboeuf-Yde, C., Lings, S., & Corder, E. H. (2000). Is sitting-while-at-work associated with low back pain? A systematic, critical literature review. Scandinavian Journal of Public Health, 28(3), 230–239.

7. Mahmoud, N. F., Hassan, K. A., Abdelmajeed, S. F., Moustafa, I. M., & Silva, A. G. (2019). The relationship between forward head posture and neck pain: A systematic review and meta-analysis. Current Reviews in Musculoskeletal Medicine, 12(4), 562–577. https://doi.org/10.1007/s12178-019-09594-y