The short answer is: probably not.
Research investigating sitting posture suggests that the picture is much more nuanced than “holding a perfect sitting posture all day”.
So Is There An Ideal?
Let’s start by looking at what we believe is a ‘good posture’: Claus et al, 2016 and Canerio et al, 2021 explored this concept. Both studies compared people’s natural/habitual sitting posture with the posture they adopted when asked to sit ‘correctly’. Participants tended to sit quite differently when consciously trying to achieve what they considered good posture. This highlights an important point: what we believe is ‘good posture’ doesn’t necessarily reflect what our bodies naturally do.
Even physiotherapists don’t necessarily agree on what constitutes the ‘best’ sitting posture. Research by O’Sullivan et al, 2012 demonstrated considerable variation in the postures clinicians recommend, highlighting that there isn’t a universally accepted definition of the perfect sitting position’.
So, Does Posture Matter?
This doesn’t mean that posture is completely irrelevant.
Certain positions may be more or less comfortable depending on the individual, the task they are performing and how long they remain in that position. Sitting can also influence spinal loading, discal pressures and muscle activity. So some people will have a postural position that is more supportive and comfortable for their spine.
However, a posture that looks ‘poor’ doesn’t automatically mean that it is harmful, just as a posture that looks ‘perfect’ doesn’t guarantee that someone won’t experience pain.
What About Sitting For Long Periods?
Perhaps one of the more useful findings from the recent research is that we should think beyond posture and consider sitting behaviour.
A 2025 scoping review by Alarca et al, examining sitting in office workers found associations between low back pain and sitting time, posture and behaviour. In particular, prolonged and static sitting and taking fewer breaks appeared to be important factors.
This gives us a different way of thinking about sitting.
Instead of asking:
“Am I sitting perfectly?”
We could ask:
“How often am I changing position?”
“Am I taking regular movement breaks?”
“Is this position comfortable for me?”
“Do I have the capacity to tolerate the amount of sitting I need to do?”
Movement May Be More Important Than Perfection
Our bodies are designed to move and adapt to different positions. The goal isn’t necessarily to eliminate certain postures. It’s to develop the capacity and confidence to move between them.
Rather than trying to hold yourself in one ‘perfect’ posture for hours at a time, consider regularly changing positions, getting up and moving around, and finding sitting positions that are comfortable and sustainable for you.
You might sit upright for a while, lean back, shift your weight, cross your legs or slouch occasionally.
The Take-Home Message
There probably isn’t one universally optimal sitting posture.
Rather than constantly correcting yourself into a rigid ‘perfect’ position, think about comfort, movement, variation and building tolerance to the activities you need and want to do.
And if sitting consistently aggravates your symptoms, that’s worth exploring – not because you’ve necessarily found a ‘bad’ posture, but because your physio can help you understand what might be contributing to your symptoms and develop strategies to improve your tolerance.
Your posture doesn’t need to be perfect. Your body needs to be adaptable.
References
Claus AP, Hides JA, Moseley GL, Hodges PW. Is ‘ideal’ sitting posture real?
Spine. 2009.
Claus AP, et al. Thoracic and lumbar posture behaviour in sitting tasks and standing. 2016.
O’Sullivan K, et al. What do physiotherapists consider to be the best sitting spinal posture? 2012.
Caneiro JP, et al. Notions of ‘optimal’ posture are loaded with meaning. 2021.
Tinitali I, et al. Sitting Posture During Occupational Driving Causes Low Back Pain; Evidence-Based Position or Dogma? 2021.
Low back pain and sitting time, posture and behavior in office workers: A scoping review. 2025.