Hey PS+R Crew!
PS+R is excited to launch our new websitewith full explanations of services, testimonials, and evolution over the past 3-years. Be sure to check it out!
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2024 finally brought us a google business page- we’d love for you to leave a review: https://g.page/r/CXZ2JA04uELUEAE/review
Is “good posture” a myth? Can “bad posture” cause pain?
We regularly meet folks in the clinic who steadfastly blame themselves and their posture for their pain condition. But does “bad” posture cause pain? Is there such a thing as “bad posture?”
Posture— how we hold our body for static or dynamic prolonged periods— is actually poorly associated with pain and injury. Research has not shown a consistent link between posture and conditions like neck pain, back pain, or even hamstring injuries. This finding often contradicts our everyday experiences, especially when we feel stiff or sore after hours of sitting or standing. It also challenges the widespread messaging from the posture and ergonomics industry, which is built on the idea that there’s a single “correct” way to hold ourselves.
Here’s the reality: there is no ideal, perfect or best posture, but there are “general” guidelines which will vary with individual differences in our musculoskeletal systems. Holding prolonged static positions for extended periods of time day in and day out will leave a mark on our bodies. Sitting for 40-60 hours per week for 5-10 years for an intense desk based job will probably lead to changes in your musculoskeletal system if you don’t have a regular movement routine to counter those forces. And the relationship is not 1:1- in other words- you don’t need to do an hour of work to counter an hour of a desk job! Just a few minutes scattered throughout the day, or a regular movement practice most days of the week, can reorganize and offload tissues that are shortened, weakened, or overloaded from sustained postures.
This challenge is especially clear in professions like dentistry or surgery, where the demands of precision require holding awkward positions for long stretches, even when ergonomics have been optimized. For these professionals, building a daily movement practice is essential—not just for pain relief, but to counteract the physical demands of their work.
So, what makes a position or posture more challenging to hold? The more we are outside of our base of support at the center of our body, the more difficult a position is to sustain. At PS+R, we like to consider the base of support as the ribcage over the pelvis. When we can stack the rib cage over the pelvis well and use an effective diaphragmatic breathing pattern for our work, we can optimize the work of our muscles and ligaments holding us up against gravity. This “stacked” position also allows for relaxation of key postural muscles including the abdominal wall. Historically, patients with back pain were told to brace their core or tighten their abs for stability. But chronically tensing these muscles can actually lead to pain and dysfunction. A better approach is to build awareness, strength, and control in a way that supports natural breathing and postural efficiency.
When we develop good diaphragmatic breathing patterns and improve our strength, awareness and motor control to maintain this stacked position more often, we can improve our movement efficiency. Our performance evaluation assesses and objectively measures this stacking ability through progressively more challenging movements. As we add speed, power and larger ranges to our movement system, the increased demands will show up as a loss of movement efficiency, or more simply, leaking energy when this stacking system is weak or uncoordinated. Improving our control over this stacking system in a progressive manner, tailored to your individual musculoskeletal system, is the foundation of improving athletic performance. When we address these deficits, we see movement efficiency improve, and improvements in all aspects of wellness and athleticism. Nearly all individuals can benefit from improving their movement efficiency in this way whether the goal is to make it through the work day pain free or to compete in sport at an elite level.
So the next time you’re tempted to blame your pain on posture, consider a different question: How can I move better, more efficiently, and more consistently throughout my day? Reframing the issue this way allows for a more holistic and sustainable approach to health and performance.
Want to read more about the weak links between posture and pain?
Check out this viewpoint from leaders in research on this topic from the Journal of Sports and Orthopedic Physical Therapy here: https://www.jospt.org/doi/10.2519/jospt.2019.0610
And check out this blog breaking down a systematic review on this topic in the children and adolescents from the British Journal of Sports Medicine here: https://blogs.bmj.com/bjsm/2025/03/03/does-sitting-too-much-cause-neck-or-back-pain-in-children-and-teenagers-a-study-summary/
PS+R In The News | April 2025
Libby’s Research
Libby was recently honored with two research awards from Texas Woman’s University: the Graduate Council Award for Exceptional Original Scholarship and selection as a Chancellor’s Student Research Scholar. She delivered her acceptance speech remotely, highlighting the role of failure as the entry point for meaningful research scholarship. Libby is currently in the final stages of writing her dissertation and plans to schedule her defense for this fall.
Where in the world is Steve and the USMNT?
Steve recently accepted a role as the Director of Performance with the new professional soccer club coming to Jacksonville. Sporting Club Jax will kick off its inaugural season in the United Soccer League (USL) with the Women’s team in August followed by the Mens team in January. The full press release can be viewed HERE
Steve will continue his role with the USMNT through the World Cup in 2026. Stay tuned for this summers Gold Cup!
PS+R Client Spotlight | Colin Golish!
This month, we’re shining a spotlight on Collin Golish for his incredible discipline and effort during rehab following knee surgery. From day one, he’s tackled every challenge with focus and a great attitude, showing true dedication to his recovery. We’re proud of how far he’s come and can’t wait to see his continued progression back to the pitch!
Thanks for staying connected with us! See you around!!
