“Sit up straight and your back pain will go away” is advice many people have probably heard, especially those who spend long hours working at a computer. In reality, however, back pain is rarely caused by one specific sitting posture alone, and forcing yourself to maintain a perfectly upright position all day may not always be the answer.
There is currently no clear evidence that one particular spinal posture directly causes back pain. Research among office workers also suggests that sitting behaviour—such as sitting for long periods, remaining still, and taking too few breaks—may be more closely associated with back pain than posture alone.
1. Sitting Up Straight Does Not Always Mean Sitting Correctly
Sitting upright may feel comfortable for some people. However, constantly tightening your abdominal muscles, pulling your shoulders back, or forcing your spine to stay in the same position for long periods may create unnecessary muscle tension.
The goal is therefore not to find one “perfect” posture, but to find a position that feels comfortable, suits your body, and allows you to change positions and move throughout the day.
2. The Problem May Not Be the “Posture,” but How Long You Stay in It
Think about your typical workday: how many hours do you spend sitting continuously?
Some research has found that prolonged sitting may be associated with an increase in back pain during periods of extended sitting. However, current evidence is still insufficient to conclude that sitting for long periods directly causes long-term back pain.
This means that even if your desk and chair are well adjusted, staying in the same position for several hours with very little movement may still leave your body feeling stiff or uncomfortable.
3. Shift the Focus from “Sitting Correctly” to “Moving More Often”
Instead of trying to sit perfectly upright all day, it may be more helpful to include regular movement breaks in your routine, such as:
- Getting up regularly to refill your water or go to the bathroom
- Changing your sitting position when you begin to feel uncomfortable
- Standing up, stretching, or moving your body during breaks
- Alternating computer work with tasks that involve walking or standing, when possible
- Avoiding staying in the same position for long periods of time
4. So, How Should You Sit?
Start by making simple adjustments so that your feet can rest firmly on the floor, your screen is positioned where you do not need to bend your neck too far forward, and your chair provides appropriate support.
From there, pay attention to which positions feel comfortable and allow you to work without developing unusual discomfort or symptoms.
Most importantly, you do not need to force yourself to stay in one position all day. Current evidence does not support the idea that there is one single “perfect sitting posture” that works for everyone.
5. What If You Adjust Your Sitting Posture but Still Have Back Pain?
If your back pain keeps returning, continues for a prolonged period, interferes with work or sleep, or is accompanied by other symptoms, changing your sitting posture alone may not be enough.
Back pain can be influenced by many different factors and is best assessed on an individual basis. Management may involve education, self-care, exercise, and a more holistic approach that considers each person’s lifestyle and individual factors.
If back pain begins to interfere with your daily life, an assessment by a physiotherapist can help identify possible contributing factors and develop a treatment plan that suits your lifestyle.
At Freesia Rehab Clinic, we provide care from initial assessment through rehabilitation, along with guidance on movement and lifestyle adjustments that are appropriate for your body.
References
- Swain CT, et al. No consensus on causality of spine postures or physical exposure and low back pain: A systematic review of systematic reviews. Journal of Biomechanics.
- De Carvalho DE, et al. Association of Exposures to Seated Postures With Immediate Increases in Back Pain. Journal of Manipulative & Physiological Therapeutics.
- Low back pain and sitting time, posture and behavior in office workers: A scoping review. PubMed, 2025.
