Perfect posture is a myth: three rules for better back health
Dr Xand van Tulleken challenges the idea of rigid posture and offers three simple rules—move regularly, build strength and adjust your mindset—to protect your back.
"Sit up straight!" is common advice, but research by Dr Xand van Tulleken suggests rigid posture may be outdated and even harmful. As summer ends, here are his three rules to protect your back.
1. Keep moving
Posture is dynamic. Staying in one position—whether at a desk, on the sofa or scrolling on your phone—for hours can strain your back. Instead, Dr Xand recommends changing position often. While ergonomic chairs or posture reminders can help, they don’t replace regular movement. Stand, stretch or take short breaks to reset your muscles.
2. Build strength, not stiffness
Strong muscles support good posture without needing a gym membership. Simple exercises—like raising your arms overhead or turning your head side to side—can relieve tension instantly. Practices such as Pilates and yoga target key areas, while core-strengthening routines can be done at home.
3. Change your mindset
Posture reflects both physical and mental factors. Stress, deadlines and long hours can lead to hunched shoulders as much as poor desk setup. Managing workload, stress and taking time for exercise are as important as adjusting your chair or desk height.
If back pain persists, consult your GP. The NHS recommends staying active, using anti-inflammatory medication and doing specific stretches. Seek medical advice if pain worsens or doesn’t improve after a few weeks.
True posture support comes from movement, strength and mindset—not holding yourself rigidly upright all day.
This topic was reported by BBC News.
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