Your body is designed to sit, stand, and move in countless ways.

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At some point in your life, you’ve probably been taught the importance of “good” posture: spine straight, shoulders back, chin up, feet flat on the floor. This long-standing advice is based on the belief that an upright, rigid posture is healthier than slouching and can prevent or alleviate pain.

Surprisingly, this belief is not backed by science — and may be doing you more harm than good.

Here’s what the research does show:

• Current advice about correct posture is based on stereotypes about what healthy bodies are supposed to look like.
• There is no evidence that suggests that any one posture relieves or prevents pain.
• There is no evidence that slouching or other uneven postures cause pain in the neck, back, or shoulders.
• The spine is capable of safely moving and bearing weight in a variety of positions; it’s safe to bend your back.
• People with natural and age-related spine curvature do not experience more pain than individuals with straighter spines.

Constantly “correcting” your posture, on the other hand, may stop you from confidently moving in a wide variety of ways and ultimately result in more pain and discomfort.

This week, our goal is to encourage you to shake the posture police, so you can give yourself permission to listen to your body and find positions that feel most comfortable for you.

Tuning In to Your Body

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Should you change your posture? Your body will let you know.

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Any time you stand or sit for a prolonged period of time, your body is sure to send you signals encouraging you to move.

These signals — which can range from minor aches to muscle cramps — come from muscles, joints, or other tissues that are naturally compressed by your body weight in any given position.

When tissues are compressed too long, they receive less blood and fewer nutrients. Eventually, they alert your sensory system that they need attention. Depending on how sensitive your system is in that moment (it can be more sensitive when you’re stressed, tired, or sick), that may result in you feeling pain.

If certain tissues are frequently compressed (for example, tissue in your lower back or hips after sitting in the same position for a while), they may become extra sensitive and will send louder signals that are harder to ignore.

Consider the times in your day when you tend to feel strain or pain. They’re likely to be when you’re…

• Sitting or standing at work
• Commuting
• Looking at your phone or another device
• Reading or working in bed
• Holding a child or heavy bag

Whenever you feel aches and pains, take a break if you can, and switch to a new and more comfortable position.

Each time you change your posture, you push a reset button on your pain/sensory system and activate the flow of fluids throughout your body — not just blood but also lymph (which carries healing white blood cells) and joint fluid (which nourishes cartilage). All of which can help you feel better.

Bend, Twist, Lean

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There’s no such thing as “bad” posture, so feel free to get creative.

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When it comes to everyday activities, there’s no one right way to position your body for maximum comfort.

Sometimes, straightening your back may help you feel more at ease. Other times, rounding or arching your back, extending or bending your neck, leaning to one side… or one of countless other positions may provide the most relief from aches and pains.

The more willing you are to try new and different postures — as opposed to returning to habitual ones — the more likely you are to find relief. This may require you to let go of all the ways you think you’re supposed to stand or sit.

The most comfortable position for you in any given moment may involve:

Shifting your position…

• Leaning further forward or back than you’re used to
• Sitting sideways
• Turning your chair around and sitting on it backwards
• Crossing an ankle over your knee
• Bending one knee up and resting a foot on your chair
• Bending both knees up and resting both feet on your chair
• Sitting cross-legged on your chair or the floor
• Laying down (or your back, side, or stomach) on a couch or the floor

Switching from left to right (or right to left)

• Shifting your weight from one foot to the other
• Leaning to the other side
• Switching your bag to the opposite shoulder or hand
• Putting your child on the other hip

Adjusting your environment or gear…

• Raising or lowering the height of your chair
• Raising or lowering your arm rests
• Changing the height of your desk (if adjustable)
• Moving your keyboard, mouse, or monitor to a new position
• Moving your car seat back or forward
• Adjusting the angle of your steering wheel or mirrors
• Moving your child carrier from your chest to your back

Adding support…

• Using pillows to support your back or arms
• Putting one or both feet up on a box, an ottoman, or your desk
• Switching to a more supportive chair
• Finding a wall, table, or surface to lean on

Try experimenting with different positions each day, stretching and moving freely as you transition from one position to another.

There are no rules, so let comfort — and the signals you’re getting from your body — be your guide.