Originally published on June 17, 2025 by Vital Physiotherapy & Wellness, now part of the Bravella Health network. Original author: Gabriela Nella.

Have you ever caught yourself thinking about your posture? “When did I start slouching so much?” or maybe you’ve wondered, “Should I be using a different posture when I am sitting at work or when I exercise?” If you are pregnant, perhaps you have wondered, “Can I do anything about this pregnancy waddle?”

If you have ever questioned your posture, you are not alone! And no, you are not doing anything wrong. You’re just tuning in to something your body has probably been trying to tell you for a while.

Let’s talk about posture.

Posture, otherwise known as the alignment of your neck, spine, shoulders and pelvis, is a frequent topic of interest during physiotherapy and massage therapy sessions. But that doesn’t mean it’s always EASY to understand.

What is the infamous “correct” posture? Does it even exist? The short answer is: not really; Not in the one-size-fits-all way most people think. In this blog, we’ll walk through what posture really means, why it matters for your overall and pelvic health, and how you can begin reconnecting with your body in a gentle, supportive way.

Your posture plays a big role in how you move and feel. This is especially true if you’re dealing with things like low or mid-back pain, pelvic discomfort, incontinence, diastasis recti, or prolapse symptoms.^[1,2] So yes, it does matter—but not in the rigid, “shoulders back, stand-up-straight” way we were taught as kids.

Your Best Posture is Your Next Posture

Our bodies are designed to move. No single posture is ideal if you’re staying in it all day—even if it looks “correct.” The real goal when we correct your posture is to ensure your body feels supported and at ease in a variety of positions. Building postural flexibility—physically and mentally—means you can adapt throughout the day and reduce discomfort. This helps your body work better and feel better.

We are not aiming for perfection. We’re aiming for a position that is adaptable, sustainable, and kind-to-your-body during rest and movement. That means moving in and out of postures with ease and making space to shift and adjust depending on what your day asks of you.

Start with Awareness

Awareness is always the first step. This doesn’t mean constantly correcting yourself or stressing about your alignment. Think of this step more like checking in with an old friend. “Hey, how are you doing?” Try building moments into your day that remind you to pause and notice how your body feels. It could be between meetings, right before you use the bathroom, or while feeding your baby. These moments are gentle nudges to notice what’s going on inside.

Ask yourself: How do I feel in this position? Is there any part of me that feels tight, sore, or uncomfortable? Where is my weight landing? Can I feel my breath, and where in my body do I feel it move?

You’re not trying to fix anything in these check-ins. Just notice. That in itself is progress.

Let Your Breath Guide You

Once you start building that awareness, you can use your breath to guide you toward a posture that works better for your body. When your diaphragm—the main muscle involved in breathing—can move freely, your body tends to be in a more supported, efficient position.^[1,4] When you are in a posture that works well for your body, your breath should feel easy.

On the inhale, your ribcage should gently expand. On the exhale, the ribs and abdomen should soften inward. If that movement feels restricted, it might be a sign your posture needs a small shift.

In sitting, try sitting tall on your sit bones, letting your head float naturally with your eyes forward. Allow for a gentle curve in your lower back by untucking your tailbone just a bit.^[2]

In standing, plant both feet about hip-width apart and distribute your weight evenly from left to right, and from heels to toes. Soften your knees slightly and take a slow breath in through your nose and out through your mouth. If you feel more expansion in your ribs and your breath feels fuller, you’re likely in a posture that’s giving your body the space it needs.

When We Tend to Get “Stuck” in Less-Helpful Postures

There are times in life where posture can shift without us realizing it. This often happens during long hours sitting at a desk or relaxing on a soft couch,^[2] breastfeeding without enough back or arm support, doing exercises that emphasize one part of the body too heavily (like pushing only through the heels), or as our bodies shift and grow during pregnancy. These are all completely normal and expected—but noticing when they happen gives us a chance to make small, kind adjustments.

So What Can You Do Now?

You don’t need to change everything overnight. Our bodies are designed for movement, so breaking up long stretches of stillness is a great place to start. Pay attention to how you feel during exercise. If a movement feels off or uncomfortable, pause and check in with your breath. Are you holding your breath? That might be your sign to adjust.

Notice the positions you are spending your time in and how your body is resting in those moments. Ask yourself how it feels, not just how it looks. This is how you begin making small, sustainable shifts toward more supportive posture.

When your breath can move freely, your inner core system—including your diaphragm—can do its job more effectively.^[3,4,5] And often, that simple shift brings meaningful symptom relief.

You’re Not Behind. You’re Already Doing the Work

You don’t need to fix everything all at once. Just start small. One breath, one moment, one check-in at a time. Your body is incredibly smart, and it wants to feel good. You’re just learning how to listen to it a little more closely.

You’ve got this. And I’m so proud of you for even beginning the conversation. That’s where change really begins.

References

1. Jórasz K, Truszczyńska-Baszak A, Dąbek A. Posture correction therapy and pelvic floor muscle function assessed by sEMG with intravaginal electrode and manometry in female with urinary incontinence. Int J Environ Res Public Health. 2023;20(1):369. doi:10.3390/ijerph20010369
2. Sapsford RR, Richardson CA, Stanton WR. Sitting posture affects pelvic floor muscle activity in parous women: an observational study. Aust J Physiother. 2006;52(3):219-222. doi:10.1016/S0004-9514(06)70031-9
3. Zivkovic V, Lazovic M, Vlajkovic M, et al. Diaphragmatic breathing exercises and pelvic floor retraining in children with dysfunctional voiding. Eur J Phys Rehabil Med. 2012;48(3):413-421.
4. Wiebe J. How should you breathe? Julie Wiebe PT. Published December 2, 2015. Accessed September 24, 2026. https://www.juliewiebept.com/how-should-you-breathe/
5. Hodges PW, Sapsford R, Pengel LH. Postural and respiratory functions of the pelvic floor muscles. Neurourol Urodyn. 2007;26(3):362-371. doi:10.1002/nau.20232