You Can’t Fix Your Posture (Here’s Why)

In this video I'm discussing the most common myths about posture and pain and offering some more science-based solutions from expert evidence-based physical therapists.

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4 common myths about posture are:

1. Upright posture is good, and slouching is bad. In reality, rather than thinking about posture as good and bad, we should make an effort to vary our body positions throughout the day.

2. If you fix your posture, you will fix your pain. In reality, the link between posture and pain is not well established in the scientific literature. Resistance training, regular cardio/walking and modifying tasks with a physical therapist until pain subsides are some of the better strategies.

3. You can fix poor posture with simple 10 minute daily drills and stretches. In reality, progressive resistance training with a focus on getting stronger is more likely to improve your ability to deal with postural challenges.

4. Bad posture is always a problem worth fixing. In reality, people who worry about their posture a lot, tend to experience and catastrophize pain more than those who do not. It simply may not be a problem worth fixing for you, and that's okay.

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Sources & Recommended Reading

Link Between Posture and Pain Studies:

Nocebo Study:

Symptoms Decrease with Time Study:

A GREAT resource on all things pain and posture:

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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[oddtherapy]

As someone who's had bad posture ever since I was 14 (now 27), a simple tip I have is : it doesn't matter how much exercise you're doing to fix your posture if you spend the rest of your day slouching in front of your computer. Like Jeff, I don't advise the typical straight up, shoulders back for 8 hours a day either. But you have to realize that all the efforts in the world will be meaningless if your habits force you into the same posture all day long afterwards. One simple thing that's helped my posture a lot is simply going for a walk every day. Sometimes for an hour, sometimes for an hour and a half. Breaks my slouching posture for a while and well walking actually eventually corrects your posture as you tend to seek a more comfortable posture as you're walking. And no, you won't end up with the infamous "stand straight, shoulders back" posture that, if you actually look around, no one really has. You'll end up with normal posture, which is a little curved yet not slouching, and that's normal because your spine is a little curved.

[MrPizzapoika]

ADHD is actually a gift in this regard lmao, I have never held the same sitting position for more than 5 minutes even once in my entire life.

[manavbal]

Please do one on sleep as well. Especially sleeping positions. I’ve heard a lot of bad things about stomach sleeping and would be curious to know the science behind it

[alext]

Youtubers: "Do these exercises to fix back pain!"
"Don't do those exercises, instead do these!"
"No don't do those, do these excerises to stretch your other muscles instead!"
"You don't need to do anything to fix your posture and back pain!"
*Me confused as hell just trying to get rid of back pain and fix my posture*

[ParvParashar]

Great video! Highly informative and insightful. Thanks for the comprehensive explanation regarding everything posture related. Really appreciate the amazing content and props to you for providing the evidence and excellent logic and reasoning in all your videos! Also, really loved Dr. Sam & Dr. Nick being in the video. Both extremely knowledgeable, intelligent and reputable individuals. 💪👍🙏

[sandersonstunes]

A major factor I've found is desk and chair height. I raised my desk a good 4 inches and found immediate improvement in my lower back pain. Same as my standing keyboard rig for live shows (I play piano). For a while it was too low for my hands to play comfortably so I'd have to slouch or hold a slight squat to play for over an hour. Again raising my keyboard by 3-4 inches improved my posture so i didn't have back pain after a show. Try experimenting with your chair height. I like mine where my feet are anchored on the floor or I can tuck them in a squat posture but the chair takes my weight. I then lean or rest my elbows on the desk. I work at my computer everyday as an audio engineer so being comfortable for 5-8 hour stretches is important.

[RTSJamal]

This nocebo effect is legit, I swear as soon as every YouTuber says you got elbow pain from doing some exercise wrong I get pain even if I've done the exercise pain free for years

[SpecialAbonnent]

-"Your next posture is your best posture" -> Move natural, do what feels good
-No pain relation to posture
-Resistance Training, cardio training
-Factor: Sleep and Stress
-Posture is good for impression
-Vary your posture throughout the day

[spartan.]

Great video Jeff. I love how you put out hard facts to support your videos.

[vcybute]

Great video! Highly informative and insightful. Thanks for the comprehensive explanation regarding everything posture related. Really appreciate the amazing content and props to you for providing the evidence and excellent logic and reasoning in all your videos! Also, really loved Dr. Sam & Dr. Nick being in the video. Both extremely knowledgeable, intelligent and reputable individuals.

[MurowXII]

Lmao Is that Dude seriously named spinelli and He gives advise for your spines health.

[DivineFrag]

the skits with you and Steph are hilarious

[no_good_reason_to_bother]

Oh man, this is great to hear. I was so tired of worthless info on all the other sites. Thank you.

[naiverockx]

Amazing video, lots of work, congrats n thank you. I didn't get bored while watching and I found all the info really interesting!

[TehEeveeGeneral]

The arrogant, chest-forward attitude of Bro Jeff walking into his interview gave me life.

[deven]

Jeff is the smart kid that's also nice enough to share the homework in the group chat

[WizardOfCheese]

jeff with the facts again, i see why your channel is so successful. you spit a lot of truth that sometimes is not popular or people don't want to hear.

[JesusGonzalez-rfjt]

Honestly this video was amazing you were really informational and mindful of skeptic people

[Aasenzeng]

studying yoga has made me realize that when it comes to body alignment especially when it comes to the spine, flexibility is 100% more important than sitting up straight

[Dame_Judi_Hench]

Posture may not bring problems like in the video. But as someone that has had poor posture I can tell you my physique looks 100% better since I fixed it. At the end of the day, if your gonna spend as much time as a lot of us here do building our physique. Don’t hold it back by keeping a rolled over posture