Guide to Good Posture to Prevent Injuries

Posture is a topic that generates great interest both in physical therapy and among the general population. However, current evidence shows that there is no single “correct” posture that guarantees freedom from pain or injury. What has been demonstrated is that staying in the same position for long periods—whether standing, sitting, or lying down—can negatively affect musculoskeletal health.

Recent studies reveal that no static posture can be considered universally good or bad. What matters most is postural variability. Changing positions frequently, taking active breaks, and avoiding long periods in the same posture are key strategies to reduce the risk of back, neck, or shoulder pain.

• Neck pain or stiffness at the end of the day.
• Low back pain or discomfort in the lumbar region.
• Tension headaches linked to muscle tightness.
• Muscle fatigue and heaviness in the shoulders or trapezius.
• Reduced joint mobility from prolonged inactivity.

• Prevention of musculoskeletal pain, especially in the neck and lower back.
• Improved breathing function: an upright posture allows better chest expansion.
• Boosted performance: concentration and productivity increase with fewer aches.
• Reduced fatigue: alternating positions and moving frequently energizes the nervous system.
• Overall well-being: keeping the body active supports both physical and mental health.

• Position the screen at eye level to avoid neck strain.
• Keep feet flat on the floor or on a footrest.
• Use a chair with adjustable lumbar support.
• Take active breaks every 45–60 minutes.

• Adapt your technique to the type of load, avoiding excessive repetition.
• There is no single “correct” way to lift; the goal is to find the most efficient technique for each person and context.
• Alternate tasks whenever possible to reduce repetitive overload.

• Avoid staying in the same posture while watching TV, reading, or cooking.
• Don’t remain lying down for long periods without changing positions.
• Incorporate mobility or light stretching exercises at the beginning and end of the day.

Therapeutic exercise has proven to be the most effective tool for improving posture and reducing pain. Strengthening the core and shoulder stabilizers, enhancing joint mobility, and training muscle endurance all help maintain more sustainable positions throughout the day.

TRAK provides an innovative approach to posture education and injury prevention. With its digital exercise library and AI-powered real-time correction, it creates personalized programs that teach patients how to vary postures, strengthen key muscle groups, and build healthy movement habits.

There is no perfect posture, but there are effective strategies to prevent injuries: vary positions, take active breaks, and strengthen muscles with therapeutic exercise. With tools like TRAK, telerehabilitation becomes a key ally to educate, guide, and monitor posture programs tailored to each individual. This way, posture stops being a static concept and becomes a dynamic habit that protects musculoskeletal health in the long term.