As Physical Therapists, we often talk about and analyze posture. The truth is, there is no perfect posture. In fact, the best posture is your next posture!
Because our bodies are not symmetrical on the inside, with the heart taking up more space on the left and liver on the right, we naturally favor certain body positions and patterns. That’s why it’s so important to change positions often. Postural Restoration Institute (PRI) is a science in which credential professionals recognize the patterns and imbalances to further improve the entire body’s integration and function. The muscular, neurological, and respiratory systems all work together and can help improve the balance of all systems and overall function.
There are several asymmetries one may find when analyzing posture such as uneven shoulder height, spinal curvature, overdevelopment of certain muscle groups, or standing with one or both legs turned out. These asymmetries are noted during the examination and are treated with specific interventions to further improve the body’s natural integration. A simple starting point you can do yourself is make sure you stand and sit on both legs equally. Many naturally favor the right side and that can produce a cascade of biomechanical or functional compensations. So, next time you are standing in line, try to consciously balance the weight in both feet to further improve your standing posture. These subtle adjustments can make all the difference to the human body, from elite athletes to working professionals.
If you’d like to learn more about PRI, feel free to check out their website: https://www.posturalrestoration.com/
Updated Science of Posture (2024): What We Now Know
Debunking Posture Myths: The idea that there is a single “correct” posture and that poor posture is a direct cause of pain has been substantially revised in the research literature. A landmark 2018 review in the Journal of Electromyography and Kinesiology found little evidence that static postural alignment directly predicts musculoskeletal pain. Studies of healthy, pain-free individuals consistently show wide variation in “textbook-incorrect” postures. This does not mean posture is irrelevant — but it reframes the focus from achieving a specific shape to promoting posture variability, load distribution, and functional movement. As the article rightly notes: the best posture is your next posture.
“Tech Neck” and the New Postural Challenges: Since widespread smartphone and remote work adoption, physical therapists have seen increased presentations of cervicogenic headaches, upper trapezius tension, and cervical spine stress associated with prolonged forward head posture during screen use. A 2023 systematic review found that extended mobile phone use significantly increases cervical muscle activation and spinal loading. Current recommendations include: taking micro-breaks every 30-45 minutes of screen time, bringing screens to eye level, and strengthening deep cervical flexors and scapular stabilizers. PT-led cervical and thoracic spine rehabilitation remains the gold standard treatment for tech-neck related pain.
Sedentary Behavior vs. Posture: Current research increasingly suggests that the duration of static sitting — not the specific posture during sitting — may be the more important variable for musculoskeletal health. The APTA’s “Move Forward” campaign and the WHO’s physical activity guidelines emphasize breaking up prolonged sitting with movement every 30-60 minutes. Standing desks, active workstations, and regular movement breaks have shown promise for reducing neck and back discomfort in office workers, though the evidence for standing desks specifically is mixed — prolonged standing creates its own load issues. The emerging consensus is that postural variation and regular movement are more protective than any single “correct” position.
-Keith Foley, PT, DPT
