Jeff Nippard
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:
https://pubmed.ncbi.nlm.nih.gov/33290371/
https://pubmed.ncbi.nlm.nih.gov/29306972/
https://pubmed.ncbi.nlm.nih.gov/11345632/
https://pubmed.ncbi.nlm.nih.gov/16963312/
https://www.researchgate.net/publication/221853491
https://pubmed.ncbi.nlm.nih.gov/16015238/
https://pubmed.ncbi.nlm.nih.gov/19910263/
https://pubmed.ncbi.nlm.nih.gov/27475532/
Nocebo Study:
https://pubmed.ncbi.nlm.nih.gov/24780622/
Symptoms Decrease with Time Study:
https://www.acpjournals.org/doi/10.7326/m18-1468
A GREAT resource on all things pain and posture:
https://www.painscience.com/articles/posture.php
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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.
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#Fix #Posture #Heres
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Hope you guys find the video helpful in approaching this topic from a more truly evidence-driven standpoint. In case this video left some questions unanswered, I decided to post my full unedited conversation with physical therapist Dr. Spinelli on my podcast. We cover more of the finer details and surrounding topics, so if posture and pain is something you're interested in, I strongly recommend checking it out here: https://youtu.be/CCjcvA7dFJE See you all again soon! Peace!
If you have crappy posture and significant muscular imbalances you CANT DO ANY OF THOSE compound movements safely. The load will end up in your joints and your resistance training program will be over before it starts. These people are ridiculous.
The subtitles are broken on this video.
4:12 what is happening with the captions that's neither Vietnamese nor english
great video! i sit in front of my computer for more than 8 hours a day doing remote work, and I’ve started applying the tips you shared…. and it’s really helpful. im already feeling less stiff and more comfortable throughout the day. Thanks for this Jeff
Jeff was alot zestier 4 years ago wow
Our bodies aren't supposed to sit in an office chair for hours or look down at screens, so posture does become weak by doing these things. I'm not sure what the research he refers to says but there's no way science goes against literal observation of how bad posture and pain are correlated.
8:36 and Can you tell me, how much should I do from these exercises?
Wow good studie on young adults between 18-21… Revisit does individuals later in life, lets see who have pain or not. Who in there 18-21 have any pain in there body? Small numbers.
Yeah, the best posture is one that's constantly changing. It's better for circulation and relieves strain.
Who is this woman in this video?! I’m sure I was subscribed to her years ago .. this is going to drive me crazy now
This is golden. Wish I had found it earlier. I think every person needs to watch this.
Bryan Johnson would like a word with you
Hey Jeff, you should consider making a video on how to correct posture and which gym exercises to focus on for better alignment. It would also be awesome to see a 3-month transformation where you help someone improve their posture step by step. 🙏🏼
Im 60 years old now and had terrible kyphosis posture since a teenager. 8 years ago I was I so much pain in my back and shoulders I was desperate for change so I implemented a total body transformation program and worked on posture exercises every single day. Along with the strength training exercises I focused on deep tissue release by laying on things like a lacrosse ball. I continue to work on this daily but I’m happy to say I’m now pain free and my back, shoulders, pelvis now look like a normal person. My transformation was dramatic and my body head to toe feels unreal strong. I no longer have to wear orthotics or take any pain meds. In my opinion everyone can achieve this, you just can never give up and you keep searching for the next step to make your body Stronger from head to toe.
Nijja go puck yourself i fixed my posture and i can see progress and benefits and i actually live better never trust the internet
The captions for this video are absolutely chaotic
we need a new updated vid
Fixing your posture will fix your pain it’s simple
I think i want to fix my posture just cause it looks terrible. Atleast I hate it.
Saying a posture is "advantageous" because it requires less energy sounds pretty idiotic, tbh.
Excellent points here. People have such a low tolerance for nuance! Kudos for adding that nuance back into this discussion!
does this also apply to sleeping positions?
I used to have terrible posture until i started the hermq program, it helped me so much!
This reminds me of some of the exercises I learned in the HermQ fitness program, definitely helped my back pain! 💪
Posture is so important! Working on it has been a game changer, especially after losing weight with HermQ. Feeling so much better! ✨
This video is so helpful! I've been trying to fix my posture for ages. 😩
Wow, I never realized how much my daily habits were affecting my posture. Thanks for the tips!
I usually like your videos, but…
That is somewhat misleading, and potentially dangerous advice. "Bad posture" can refer to anything from a casual slouch to chronic conditions that ARE fixable. If the underlying structural alignment is CHRONICALLY bad, putting someone under a heavy bar can lead to injury or long-term consequences. Also telling people that "your little fixes and attempts at door-frame stretching are useless" sounds arrogant. Many people follow genuine physio-assigned (or otherwise informed) routines that DO in fact address strength imbalances, which DO exist. You have no idea what people are REALLY doing, and this kind of "advice" might discourage some who were actively seeking to fix genuine issues.
Prime example of why nobody should trust "internet gurus" and seek advice from certified professionals. Waving some screenshots of research, while completely ignoring context and nuance does not make it more than typical "bro-science".
Note to myself: He argues that there's no scientific link between pain and posture. Also that "your next posture is your best posture", which seems reasonable. However, when asking ChatGPT for links between rounded shoulders and hyperkyphosis e.g. it could easily come up with a host of problems. So I think it's still worthwhile to work on your posture, e.g. if you notice hyperkyphosis then try and do exercises to prevent further progression. Especially as I see many people as they get older that develop more hunched backs I think it makes sense to try and stop the progression.
Started lifting like a month ago after a friend was basically forcing me to. My body has started feeling so much better and a lot of pains I've had have stopped. Despite of being very active my whole life, I can see that resistance training is indeed important especially as you age.
Makes a lot of/more sense to me. I’ve “bad” posture slash slight scoliosis, but actually no pain and feel comfortable. I would like to “fix” it mostly for esthetic reasons and believed a lot of the other videos from fitness YouTuber selling programs. Thanks Jeff
Yeah but how long term are these studies ? Cell phone use hasn’t been around that long
Thank you, Jeff! I've come to realize that my poor posture may be mostly due to genetics. It just feels natural and relaxing to slouch. My best friend practiced ballet, so her posture is aesthetically perfect; however, she is the one who suffers from chronic pain and scoliosis 😢
My bad posture is thanks to Scheuermann’s kyphosis. I have a permanent unmovable spine.
I'm not freaking out about anything, I don't think anyone is, it's constant worrying which I stopped after watching your video and hope others stop worrying aswell
Doctors are sales people.
Programmer here, I can only speak from my anecdotal experience. With that being said, I spend about 10-15 hours a day 5 days a week sitting at my desk and will likely continue this pattern for the next 40 years. I have slight lumbar scoliosis too, with a small amount of sciatica. So, what I do is daily stretches, workouts specifically for my spine, and workouts before and after sitting all day. While throughout the day, I start fully straighten up and throughout I slowly begin to lean back on my chair to the point that by the end of the night, I am lying down fully on my chair. Typically by that point I'm just reading or watching videos. Same thing with my legs, I am constantly changing their position to avoid pooling of the blood in them. While not as often, I have spent tens of hours daily over the past decade doing exactly this.
Today I actually did something with my day instead of rotting in bed or staring at a screen. I'm now in pain. Not the "good workout" kind of pain from exercising a muscle, but "as your body I am screaming at you to stop this immediately because you are permanently damaging your neck" kind of pain. From doing normal household chores. I give up. The pain itself is nowhere near bringing me to tears, but the fact that my body is punishing me for trying to be normal and healthy is.
Wait till you're 40. Bad posture adds up and while the repetitive strain may not ultimately be too damaging, loaded movement with bad posture makes you WAY more injury prone. After many injuries, I fixed my forward neck and shoulder posture with lat pulldowns and pullups. Most of the typical youtube physical therapy exercises were helpful unless they involved resistance training. Obviously if you're recovering from an injury you want to start very very light.
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