Research hasn’t found one correct posture that prevents back or neck pain, and a slouched position isn’t automatically harmful. Staying in any position for a long time can feel uncomfortable. Changing position regularly and staying active is usually more useful than trying to sit perfectly upright.
What does the research say about posture and pain?
Posture is often blamed for pain, but the evidence for this is weak.
- No single best posture: a 2019 paper in the Journal of Orthopaedic and Sports Physical Therapy, discussed in this physical therapy guide, questioned the idea that one posture is correct.
- No agreement on cause: a 2020 review of 41 systematic reviews found no consensus that spinal posture or physical exposure causes lower back pain.
- Similar postures with and without pain: back pain researchers report that systematic reviews show no consistent differences in sitting or standing posture between adults with and without back pain.
That doesn’t mean your position never matters. A position may aggravate pain that you already have, and you may feel better when you change it. The evidence simply doesn’t show that a particular posture is the main cause of pain, or that fixing it will necessarily remove the pain.
Why might sitting at a desk still feel uncomfortable?
Discomfort at a desk can come from several things:
- Long periods without changing position
- Low overall activity levels
- Stress, tiredness or poor sleep
- A workstation that makes it hard to reach or see your screen comfortably
- A recent increase in work hours or a change in your setup
Trying hard to hold a stiff, upright position can also be tiring, and some people find it adds to their tension.
How can desk workers stay more comfortable?
- Change position often: move between comfortable positions throughout the day.
- Take short movement breaks: stand up, walk to get water or take a call on your feet.
- Set up your desk for comfort: adjust your chair so that your feet are supported, place your screen where you can see it easily, and keep your keyboard and mouse within easy reach.
- Be realistic about standing desks: they make it easier to change position, but standing still all day can also become uncomfortable.
- Stay active outside work: choose exercise that you enjoy and can maintain.
- Look at the wider picture: sleep and stress may affect pain too.
Should you buy a posture corrector?
Treat claims about braces, apps and posture programmes with caution, as a strong link between correcting posture and reducing pain hasn’t been shown. If you are considering one, ask a health professional whether it is likely to help you and what you could do instead. The WHO’s guidance on chronic lower back pain focuses on education, exercise and tailored care, and reports on the guideline note that it advises against lumbar supports.
When should you get desk-related pain checked?
Consider an assessment if your pain lasts more than a few weeks, keeps coming back or affects your work or sleep. Our guides to lower back pain, neck pain and headaches linked to the neck explain what to look out for and which symptoms need urgent care.
A health professional should look at more than how you sit. A useful assessment will consider your symptoms, movement, strength, work demands, activity levels and general health, and should give you practical ways to manage your daily routine.
Frequently asked questions
Is slouching bad for your back?
Current evidence doesn’t show that slouching by itself damages your spine or causes back pain. If it feels comfortable, it can be one of the positions you use during the day.
What is the best sitting position for back pain?
No single position works for everyone. Choose one that feels comfortable and change it regularly. Some people find a small cushion or rolled towel behind the lower back more comfortable.
Can a chiropractor correct my posture?
Exercise and movement practice can change how you tend to sit or stand, but research hasn’t shown that such changes reliably reduce pain. Ask any practitioner to explain what a posture-focused plan is expected to achieve, and what evidence supports it.
You can read more about chiropractic care or get in touch with any questions.
This article is general information and doesn’t replace an individual assessment by a registered healthcare practitioner.