Move Over, ‘Perfect Posture’: The Case for a More Flexible Approach

Introduction

Our culture is filled with advice on “good” posture, from “sit up straight” to “don’t slouch.” But what if posture isn’t simply a matter of right or wrong, good or bad? The reality is that the best posture aligns with each person’s unique anatomical and physiological needs—and it’s a posture that changes frequently, even in small ways. Ironically, slouching can often be healthier for nerve function, particularly as we age, because it opens nerve canals and increases blood flow to the nerves.

Jinkins, J. RANDY, et al. “Upright, Weight-Bearing, Dynamic-Kinetic MRI of the Spine MRI/k MRI.” Rivista di Neuroradiologia 15.4 (2002): 333-357.

However, holding any position for too long, whether through stretching or exertion, can strain the body, especially for those with a sensitive harm-detection system, also known as the nociceptive apparatus. Potentially resulting in pain.

To understand this, we need to look at how posture fits into our body’s ecosystem, which includes muscles, bones, nerves, the immune and endocrine systems, and the body’s chemistry—all working together to keep us healthy. 

We also need to understand symbolic learning: the ways we think, learn, and communicate shape a two-way relationship between culture and individuals within it, influencing behaviors that don’t always align with our physical needs. These factors show why a flexible, individualized approach to posture is more effective than rigid guidelines.

Cultural Norms vs. Individual Anatomical Variation in Posture

Cultural norms shape our ideas about posture, often promoting specific ways of sitting or standing as “ideal.” However, human bodies grow more like trees than perfectly symmetrical structures, with natural anatomical variations that influence how we sit, stand, and move. For instance, nearly everyone has at least a 1/8th-inch leg length difference, pelvis and hip differences, a minimum of 8 degrees of scoliosis, and varying shapes and sizes and degrees of curve reversal in the spine and neck.

Images © Paul Grilley 2024

These natural differences mean that what feels comfortable for one person may cause strain for another, especially if their body structure doesn’t align with culturally promoted “ideal” postures. Instead of a one-size-fits-all solution, our posture, or positioning, approach should respect these anatomical differences and emphasize the need for movement.

Cultural norms have a powerful influence on how we carry our bodies and how we view different postures. Over time, we pick up on these norms and start to believe in certain “rules” for posture—like the idea that there is a “perfect” posture for everyone. But this idea doesn’t really work because every body is different. Trying to match a single ideal can lead us to hold positions that don’t suit our body’s unique needs. As a result, we unconsciously absorb cultural values and “rules,” shaping our behavior without realizing it. From a young age, we start copying the ways people around us stand, walk, and move—whether it’s parents, friends, or even characters on TV. Through this imitation, we learn countless movement patterns without thinking about whether they’re right for our own bodies.

For example, we might notice people walking with their toes pointed straight and shoulders pulled back, and we may try to move this way ourselves. But our own body might be different: maybe our hips and tibia naturally turn slightly outward, or our spine can’t comfortably shift back far enough for the shoulders to “drop” back. Instead, our shoulders might naturally settle in a more neutral or even slightly forward position. Without realizing it, we can end up following postures and movements that don’t match our body’s actual needs, which can lead to discomfort over time.

This can be especially problematic for people with a more sensitive harm detection system. Their body is already alert to discomfort and pain, so holding rigid or incompatible postures can make these signals stronger and even lead to ongoing discomfort.

To move beyond these rigid posture ideals, we need to become more aware of our body’s unique needs and the unconscious patterns we’ve learned. Or as we like to say, “You cannot change what you cannot see”. By focusing on flexibility and making frequent, small adjustments, we can find ways to support our body as it really is, rather than trying to fit an ideal that wasn’t made for us.

Symbolic Learning’s Impact on Our Body’s Ecosystem

It may be helpful to think of Symbolic learning as our unique ability to think, imagine, and communicate through symbols—such as language, gestures, and shared ideas. This capacity allows us to absorb and transmit cultural beliefs, practices, and values from one person to another. Through symbolic learning, we interpret and respond to behaviors, adopting postures and movements that reflect the norms embedded in our culture. This powerful change process shapes our understanding of the world and influences our actions, including how we hold and move our bodies, often without us realizing it.

When society tells us that sitting up straight is “correct,” we may ignore signals of discomfort, which in turn can activate our body’s harm detection system. This system doesn’t just react to physical strain; it also responds to stress, chemical changes, and other factors within our body’s ecosystem. If someone habitually forces a posture that doesn’t suit them, their body may eventually interpret that position as a threat, leading to discomfort or pain over time.

This understanding ties into the four dimensions of evolution, or the science of change—genetic, epigenetic, behavioral, and symbolic—which all work together to shape how our bodies handle posture and stress over time. For example, symbolic beliefs, like cultural ideas about “good” posture, can lead us to develop habits that increase strain if they don’t match our body’s unique needs. Over time, these habits affect influence our body’s ecosystem—the connected system of structures like muscle, joints, bones and muscles, along with chemical processes like immune and hormonal chemistry, including stress chemistry.

Each person’s harm detection system—the part of the body that senses actual or potential injury—can be influenced by their genetic predisposition. Some people might have more genetically sensitive harm detector and more reactive body ecosystem, with stronger immune and stress responses. When people with this sensitivity adopt postures based on symbolic beliefs instead of what fits their own body, they can add extra strain on their system, potentially increasing the likelihood of experiencing pain.

As we keep using these postural habits, they can potential even start to cause epigenetic changes—small on top of our genetic code that affect how certain genes work. These changes can make genes linked to stress or inflammation more active, setting up a loop where cultural beliefs about posture shape behavior, behavior affects the body’s ecosystem which in turn can alter our epigenetic code. In turn, these changes can make the harm detection system even more sensitive, potentially resulting in pain.

In this way, our symbolic beliefs about “correct” posture don’t just affect how we stand or move—they impact our bodies on many levels. Our genetic makeup might make us more sensitive to discomfort, but behaviors rooted in symbolic learning can drive epigenetic changes that amplify this sensitivity. Over time, these responses shift our body’s ecosystem and harm detection system, leaving a lasting impact on our health and well-being.

Moving Toward a Personalized, Dynamic Posture

Rather than adhering to rigid postural guidelines, the focus should be on finding a posture that feels right for each individual moment by moment—allowing it to change frequently, even if only slightly. Movement is essential because it increases blood flow to reduce chemistry changes such as increased acidity from strain, improve nerve health, and vary strain across tissues. Listening to body information, rather than following “rules” such as universal standards for “good posture”, enables a healthier relationship with posture that can reduce unnecessary strain on the harm detector.

As discussed in the previous blog, our body’s evolution in four dimensions influences how we experience discomfort and pain. Recognizing that posture is individualistic allows us to move away from rigid standards toward a more adaptive and responsive approach. Small, frequent changes in position can be especially beneficial in accommodating both genetic and learned factors that shape how our bodies respond to prolonged postures.

Conclusion
Posture is not about finding a “perfect” way to sit or stand. Rather, it’s about understanding and responding to our own unique needs. Cultural norms may promote certain ways of holding ourselves, but it’s essential to listen to our bodies and adopt a flexible approach that respects individual variation. We can develop a posture that truly supports health and comfort by integrating symbolic learning, individual anatomy, and the body’s harm detection system.

Ready to discover a more comfortable way to sit? Check out this video which guides you through building a skill for finding comfortable, natural sitting positions that fit your unique anatomy, harm detection system, and overall body ecosystem.