we've spent years blaming slumped shoulders. the evidence is much more interesting.
what everyone believes
if your posture is bad, you'll be in pain. sit up straight. don't cross your legs. shoulders back, chest out. most of us have heard some version of this for decades.
what the evidence says
consistently: static posture is a poor predictor of pain. the classic forward-head-posture studies, re-examined, show no reliable correlation with neck pain. the "perfect desk setup" literature is thin and contradictory.
what actually matters
load and capacity. movement variability. sleep. stress. things that build tissue tolerance matter far more than things that freeze you into the "right" position.
the practical advice
the best posture is the next one. move often. vary your positions. build capacity through loading. don't worry about the shape you're in during any given moment — worry about how long you've been in it.
