Does posture matter?
How posture works, when it matters, and why we're all confused about it.
These are “living notes,” not an organized essay.
I plan to update them when time and interest allow.
Posture depends on context
Posture is inseparable from a given task or situation. Good posture in one context is bad posture in another.
Wrestlers and boxers adopt protective & functional postures for their domain. These same rounded postures are less efficient in relaxed situations.
There is no single universal 'good' posture. Posture changes based on what you’re doing and for how long you’re doing it.
A better definition of posture
A more accurate description of posture is dynamic, situational alignment—an ongoing process of adjusting to external loads, tasks, and one’s own musculoskeletal state.
Posture is never static or completely still.
Postural sway is a technical term that refers to the “the subtle, unconscious movements the body makes to maintain balance and an upright posture, constantly adjusting to changing stimuli without our conscious awareness”
Efficiency matters
Efficient alignment is better than inefficient alignment in every context.
Inefficient alignment may not “directly cause pain,” but efficiency feels and works better. Therefore, efficient alignment is worth cultivating.
Small alignment changes can make a large cumulative difference in repetitive tasks like walking or standing.
Getting older makes the importance of alignment obvious
You eventually reach an age where everything becomes a performance. Stepping over curbs, reaching to grab a stack of plates, and dealing with crowds all require attention.
For a healthy 25-year-old, the differences between slightly inefficient and efficient posture may feel negligible. But for a 75-year-old, small improvements in efficiency can profoundly affect quality of life.
Becoming more efficient is hard
Improving alignment can be hard, slow, and boring.
Teaching efficient transmission of force is much more difficult than rote recitation of “pull your shoulders back.”
Postural improvements are often subtle. Noticing the impact of change requires sensitivity, stillness, and patience.
Additional notes:
We are very confused about posture
Everyone knows that good posture is good, but can’t tell you why.
Many people cite reasons such as “injury prevention” or “muscle tension,” without a clear understanding of how posture would create either. Posture is complex!
Advice about posture tends to rely on oversimplified cues ("sit up straight," "pull your shoulders back") without addressing the complexity of movement or context.
Popular ideas around posture treat it as a static position rather than a constantly adapting alignment. This creates confusion.
Experts disagree widely, and this creates confusing contradictions: some claim posture doesn't matter at all, while others argue certain postures inevitably lead to pain or injury. My take: both/and. It depends on context.
The connection between posture and pain is unclear
Posture alone does not seem to 'cause' chronic pain directly. Pain is complex, and many people adapt well to a variety of postures without obvious injury.
Important: It’s possible to have pain with excellent posture and its possible to be pain-free with shitty posture
Strength training constantly puts people in “bad postures” like a rounded spine to achieve useful training effects.
This is a ‘living note,’ so feedback is much appreciated! Feel free to drop a comment below or message me directly if you have something to add or correct.