3 Posture Myths That Are Wrecking Your Back

If your “good posture” is still leaving you stiff, sore, or slouched, this one’s for you.

Ever follow posture advice… and still feel like garbage?

You know what I’m talking about:
You sit up straight.
You try to “hold good posture.”
You even bought the fancy chair.

But your back still aches.
Your shoulders still tighten.
Your energy still crashes by 2pm.

Here’s the truth:
Most of what you’ve heard about posture is outdated, or flat-out wrong.

And if you keep following bad advice, your body will keep paying the price.

But what if better posture didn’t mean being stiff and rigid… but learning how to move smarter?

Let’s bust three big myths that might be wrecking your back, and show you what to do instead.

1. “Sit Up Straight All Day”

Sounds healthy, right? Sit tall, no slouching.

But staying rigid for 8+ hours? That’s just a different kind of strain.

Your spine craves movement. Not stillness. Not stiffness.

One client of mine sat perfectly upright all day, for three weeks. His mid-back pain got worse, not better.

5-Minute Action Step:
Let go of perfect posture. Do this instead:

• Set a 30-minute timer

• When it goes off, change positions

• Stretch. Twist. Stand. Shift. Repeat.

Dynamic posture is healthy posture.

2. “Pull Your Shoulders Back and Keep Them There”

This one creates more tension than it solves.

Holding your shoulders back like a soldier? That over-activates your traps and neck muscles. You get sore, tight, and tired fast.

One exec told me she was “practicing good posture” all day… and her shoulders felt like concrete.

5-Minute Action Step:
Reset your shoulders the natural way:

• Shrug up

• Roll back

• Let them fall gently down

Now relax into that open posture. That’s the good stuff.

3. “Standing Desks Fix Everything”

They help, but only if your body knows how to stand well.

Without awareness, a standing desk just transfers your sitting posture to a different height.

One founder told me his standing desk turned him into a “slouchy flamingo.” The problem wasn’t standing, it was how he stood.

5-Minute Action Step:
Stand tall with intention:

• Feet hip-width

• Knees soft, not locked

• Core gently braced

• Chin slightly tucked

Then shift your weight every few minutes. Motion is still the mission.

Your posture isn’t a pose. It’s a pattern.
Stop holding tension. Start building strength through movement.
Your body will feel the shift.