Does Posture Cause Injuries?

It’s a familiar story: You visit a physical therapist, chiropractor, or personal trainer about pain or an injury, and the explanation you get is, “It’s because of your posture.” They go on to describe how posture determines where stress is placed on your body and connects that to your pain. The “solution”? Fixing your “bad posture.”

Let’s get straight to the point: This approach oversimplifies the relationship between posture, stress, and pain. Here’s why.

What the Research Says

Extensive studies have examined the connection between so-called “bad posture” and pain. The findings? Minimal to no correlation.

• Many people with “bad posture” have no pain.

• Many people with “good posture” experience pain.

One article in the Journal of Orthopedic and Sports Physical Therapy summarized it perfectly:

• “Although there is evidence that people with low back pain may find certain postures provocative, it cannot be concluded that the postures are the cause of pain.”

• “There is no evidence to support posture or movement screening for primary prevention of pain in the workplace.”

This research challenges common beliefs that posture alone is a root cause of pain or injury.

What Posture Actually Does

Posture influences how stress is distributed across your body. Certain postures may place more stress on your back, hips, or neck. This isn’t inherently bad—stress, when managed well, helps us grow stronger and more resilient.

The problem arises when stress exceeds your tissues’ capacity to recover. For example:

• If you’re used to standing or sitting in a specific posture, your body is likely well-adapted to handle stress in that position.

• If you’re deconditioned to other positions, your tissues may not tolerate external stress as well, increasing injury risk.

It’s not the posture itself that’s problematic; it’s the lack of variety in movement throughout your day. Relying on one posture can leave your body unprepared for tasks that demand different positions, decreasing your resilience to stress.

Key Takeaway

Posture alone doesn’t explain pain or injury. It’s one piece of a complex puzzle that includes factors like tissue tolerance, recovery capacity, and overall physical preparation.

Instead of obsessing over “perfect posture,” focus on movement variety and building your body’s capacity to handle stress in different positions. This approach is far more effective at reducing injury risk and improving overall resilience.

Let’s keep moving forward, one step (and one posture) at a time.