Why “Sit Up Straight” Is Hurting Your Posture (and What to Do Instead)

Why "sit up straight" doesn't fix posture—and what to do instead for real alignment, strength, and pain relief postpartum.

We’ve all heard it:
"Just sit up straight!"
"Shoulders back!"
"Fix your posture!"

And if you’re anything like me (or most of the women I work with), you’ve tried it. You’ve yanked your shoulders back, lifted your chin, and forced yourself to “look” straighter. Maybe you even felt a little proud of yourself… until 30 minutes later when your low back started to ache, your neck felt stiff, or your ribs were flaring like crazy.

So here’s the truth:

That cue—“sit up straight”—is outdated and, honestly, not that helpful. It might give you the appearance of better posture, but it doesn’t create lasting change. And for many active women, especially those in the postpartum season, it can actually make things worse.

Why Traditional Posture Cues Fall Flat

Let’s break it down. When someone tells you to “sit up straight,” what they’re usually asking is this:

Pull your shoulders back
Lift your chest
Tuck your chin

But when you force those things, your body often overcompensates:

Your upper back muscles (like the spinal erectors) get tight and overworked
Your ribs flare forward, disconnecting your core
Your pelvis might tilt in response, throwing off your alignment from the bottom up

So instead of actually improving your posture, you're just layering tension on top of dysfunction. And if you’re dealing with diastasis, pelvic floor issues, or low back pain? That extra tension is the last thing your body needs.

Real Posture Starts with Strength and Awareness

True, lasting posture change doesn’t come from “forcing” yourself into a certain position. It comes from building strength where it’s needed and restoring balance through the whole body.

That includes:

Opening up tight areas (hello, chest and hip flexors)
Strengthening the muscles that support posture (like your upper back, hamstrings, and deep core)
Learning how your ribs and pelvis stack—and how that affects everything from breathing to back pain

When we build strength into better posture—rather than trying to hold ourselves there through sheer willpower—it starts to feel natural. And when it feels natural, it sticks.

Postpartum Posture is a Whole-Body Issue

If you’ve had a baby (whether recently or years ago), your posture likely shifted during pregnancy and didn’t fully “bounce back.” That’s normal—but it’s also something we can work with.

Many of the moms I work with don’t realize that the way they’re standing, sitting, or even lifting kids all day is affecting their recovery. Tight backs, flared ribs, weak cores, flat butts—this isn’t just about aesthetics. It’s about function. And it can all be improved with the right plan.

Watch the Full Breakdown

I just posted a new YouTube video diving into this exact topic. In it, I’ll show you:

Why the “shoulders back” cue can create more problems
What muscles you need to focus on for long-term improvement
How to start shifting your posture with strength-based strategies

🎥 Click here to watch the video now

If you’ve been trying to look straighter without actually feeling better, this one’s for you.

Want to Fix It For Good?

If you’re tired of feeling tight, uncomfortable, or just confused about what to work on next… this is what I do in 1:1 coaching. We assess your posture, core, and movement patterns and build a custom plan that actually fits your life (and doesn’t require an hour a day).

💬 Message me to learn more about personalized support, or check out my 1:1 program www.momsfitlife.com.

You don’t need to force your body into better posture.
You just need the right tools to support it from the inside out.

Categories: : Postpartum, Self-Care