“Sit up straight.” “Straighten your back.” “Stop slouching.” “That cell phone will ruin your spine.”
You’ve probably heard some of these phrases. Maybe you even repeated some of them to your children, family members or patients.
For years, I believed that certain postures could be largely responsible for pain in the spine and cervical region. Patients used to be advised to constantly correct their position when sitting, pay more attention to body alignment and even relate frequent cell phone use to the appearance of neck pain.
But science evolves. Currently, research shows that the relationship between posture and pain is much more complex than we imagined. For decades, it was believed that there was an ideal posture and that any deviation from this standard would inevitably lead to pain. The logic seemed simple:
If the body were “misaligned”, certain structures would suffer more overload and, consequently, symptoms would appear.
The problem is that reality is not so linear and today we know that people with postures considered excellent can experience significant pain. At the same time, many people who do not follow classical alignment patterns live without any discomfort. This does not mean that the stance is irrelevant. It just means that it is just one of many factors involved in the painful experience.
The cell phone example illustrates this change in perspective well. It is true that looking down for a long time increases the mechanical load on some neck structures. However, studies do not show as direct a relationship as previously believed between head position and the development of neck pain. If posture were the main cause, practically everyone who uses a cell phone for several hours a day would experience pain. But this is not what we observe in practice. Some develop symptoms, others do not.
This happens because pain does not just depend on the position we are in. It is influenced by a combination of factors that include sleep quality, stress levels, physical capacity, previous history of pain, time of exposure to loads and even emotional and behavioral aspects.
The best posture is the next posture
Perhaps, then, the question is not what the correct posture is. Maybe the question is: how long do you stay in the same posture?
The human body was made to move. We are designed to walk, turn, reach, change positions, sit, stand, and explore different movements throughout the day. When we remain in the same position for a long time, even if it is considered perfect, some tissues can become more sensitive and uncomfortable.
This applies to those who pass by, but it also applies to those who remain standing for a long time or even those who try to maintain an excessively rigid posture throughout the day. Therefore, a phrase frequently used today sums up this concept well: the best posture is the next posture.
One of the most interesting concepts that science has brought forward in recent years is that of adaptability. Instead of seeking a perfect position, perhaps the goal should be to develop a body capable of tolerating different positions and demands. A strong body, which moves regularly, which varies its postures throughout the day and which maintains good functional capacity, tends to cope better with the demands of everyday life.
This means taking breaks during work, getting up from your chair periodically, walking for a few minutes, changing positions throughout the day and maintaining a . The focus becomes building physical and movement capacity and not just the obsessive search for alignment.
A body that transitions between different postures
The science of pain has advanced enormously in recent decades. Today we know that pain is a complex experience, produced by the nervous system based on multiple information. Physical, emotional, social and behavioral aspects constantly interact. Therefore, trying to explain all back, neck or shoulder pain simply by posture is often an oversimplification.
The human body is much more complex and much more adaptable than we believed.
Posture matters, but probably not in the way we have been taught for many years. There is no single perfect posture capable of preventing all pain or completely protecting the spine. What science has shown is that our bodies tolerate a wide variety of positions and that movement is often more important than the search for perfection.
More than sitting straight all the time, it’s worth investing in something much more powerful: moving, changing positions, building strength, confidence and adaptability. Because a healthy body is not one that remains motionless in perfect posture. He is the one who can move freely between many of them.
*Text written by physiotherapist Monica Schapiro – (Crefiro – 423396-F), specialist in oncological rehabilitation and Brazil Health member
