Why We Need to Stop Blaming Posture for Bad Backs
(…and why a “weak core” might not be the real problem either!)
This article addresses non-specific lower back pain, which is the type of back pain often linked to lifestyle and daily habits rather than a clear underlying medical condition. According to the WHO, low back pain is the single leading cause of disability worldwide, effecting 1 in 6 people in the UK. If you have ongoing or severe symptoms, be sure to consult a GP or other qualified health professional.
All too often, I hear people say that poor posture or a weak core is what causes back pain. “Sit up straight!” “Brace your abs!”—these messages have been drilled into us. But is posture or core strength really the key?
The truth is that modern research has moved away from the idea that a “bad” posture or simply “weak” abs cause back pain. Instead, we now understand that pain is influenced by how often you move, your stress levels, your lifestyle, and even your mindset—not just how you sit, stand, or hold your core. This comes from looking at the broader picture of physical, psychological, and social factors (the biopsychosocial model).
So, if you’ve ever worried that your back pain is caused by slouching or not having a perfect six-pack, you’re not alone. Let’s explore why posture and core strength aren’t the villains they’re made out to be—and what really matters when it comes to keeping your back strong, mobile, and pain-free.
Posture Isn’t the Problem
There’s little evidence to support the idea that poor posture directly causes non-specific lower back pain. I’ve seen people with so-called “bad” posture who never experience any back issues, while others with textbook-perfect posture still struggle with chronic aches.
Weak core? It’s not that simple either. Plenty of people have strong abs but deal with persistent back pain, while others with “soft” middles feel just fine.
If either posture or core strength alone was the magic bullet, we’d all have the same experiences—but we don’t. That’s a sign it’s time to look at the bigger picture.
Pain is More Complex Than Posture (or Core Strength)
Non-specific lower back pain isn’t just about how straight your spine is or how many sit-ups you can do—it’s often influenced by a range of factors:
How much you move throughout the day – Staying in one position for too long, whether you’re sitting perfectly upright or hunched over, can lead to stiffness.
Daily habits and routines – The way you walk, lift objects, or even manage household tasks can impact how your back feels.
Overall well-being – Stress, sleep quality, and lifestyle choices (like staying active or being sedentary) affect your resilience to pain.
Pain is personal – We all perceive and experience pain differently. What “works” for one person might not apply to someone else.
I remember one client who swore her “weak core” was the problem, but once we got her moving more often and reduced her stress, she found relief—without a single crunch routine in sight.
The Body is Built to Adapt
A big misconception is that there’s one “correct” way to sit or stand, or that you need a rigidly braced core at all times. In reality, the human body is adaptable—it’s designed to handle a variety of positions and movements.
The real issue isn’t how you sit or stand; it’s how long you stay in one position. Similarly, constantly trying to “lock in” your core can actually make movement feel stiff or unnatural. Instead of chasing perfect posture or abs of steel, focus on moving regularly and naturally throughout the day.
A simple rule of thumb: your best posture is your next posture—keep changing it up!
Worrying About Posture (or Core) Can Make Things Worse
The constant pressure to “fix” your posture or “strengthen” your core can lead to tension and worry. People who think their back pain is down to a single flaw often become hyper-focused on it, inadvertently causing more stress and stiffness.
Instead of obsessing over how you look while you sit or stand, tune in to how your body feels. That often leads to more fluid, relaxed movement, which can help reduce pain.
What to Do Instead: Embrace Movement
If posture or core strength alone isn’t the culprit, what does help keep your back happy?
Move Often – Change positions, stand up, and take short walks throughout the day. Small breaks help ease stiffness.
Vary Your Movements – Different types of bending, reaching, and twisting make your body more adaptable—and more comfortable.
Mind Your Stress – Simple breathing exercises, a bit of yoga, or even a quiet cup of tea can help lower tension levels that contribute to pain.
Get Enough Rest – Good sleep is crucial for recovery. Lack of sleep can make your body more sensitive to aches and pains.
Why This is the Foundation of Every Jim’s Gym Workout
At Jim’s Gym, I don’t focus on forcing you to stand a certain way or do endless planks. Instead, I help you explore varied, natural movements so you can feel more confident, capable, and pain-free in everyday life.
Daily tasks made easier – From bending down to tie your shoes to twisting to reach behind you.
No endless crunches or posture drills – We work on holistic strength, flexibility, and balance, so you feel good doing the things you love.
Adaptable routines – Every workout can be modified to your comfort level, helping you build a sense of progress without overdoing it.
The more ways you move, the more robust your body becomes. That’s the real key to feeling good—not rigid posture or rock-hard abs.
The Bottom Line
It’s time to stop blaming posture—or a weak core—for non-specific lower back pain. Instead of fixating on sitting up straight or holding your abs in 24/7, focus on moving more, trying different positions, and reducing stress—these are the real keys to a healthy, pain-free back.
Important: If you’re ever worried about your back pain or unsure of its cause, it’s always best to consult a GP or other qualified health professional. This article provides general information and shouldn’t replace personalised medical advice.
So, next time you catch yourself worrying about posture or core strength, remember that your back isn’t as fragile as we are led to believe, and movement is more important than perfection.
Ready to move better and worry less? Join Jim’s Gym today and enjoy two months free! You’ll get access to functional workouts designed for over-55s, expert guidance, and a supportive community that helps you live and move with confidence.
Our monthly membership is great for those just starting out or may need to take a break for a big adventure! The yearly option gives you two months free membership with a 30 day money back guarantee.