Common Posture Myths in Daily Life
3 Everyday Myths That Could Be Hurting Your Spine and Health
You might have heard: “Rest completely when you’re in pain.” “Back pain means you should lie in bed.” “Stretching only works if it hurts.”
These statements sound logical but they’re not always true. In fact, they could be doing more harm than good! At 2 Align Health, our chiropractic team is here to break down 3 of the most common posture myths and help you develop healthier, more evidence-based habits.
Myth #1
Stretching Should Hurt to Be Effective
Many people believe that the more intense the stretch, the better the results. They may even push through pain, thinking that a deeper stretch means looser muscles or better flexibility.
But pain is not a sign of effective stretching, it’s your body telling you something is wrong. Sharp or intense pain during stretching can mean that muscles, fascia, or even nerves are being overstretched, leading to microtears, inflammation, or further injury.
Proper stretching should feel like a gentle pull — not pain.
Safe stretching tips:
Hold each stretch for 20–30 seconds
Avoid bouncing or fast, jerky movements
Adjust the angle until it's comfortable, and breathe deeply
Chiropractor’s tip: Gentle daily stretching can improve posture and relieve lower back tension over time.
Myth #2
Resting Completely Helps Pain Recovery
When pain or injury happens, our first instinct is to rest — and while rest is important, too much inactivity can actually delay healing, especially for conditions like chronic back pain or neck tension.
Staying still for long periods can reduce blood flow, increase stiffness, and weaken the muscles that support your spine.
The key is gentle, appropriate movement.
Recommended low-impact activities include:
Light walking
Gentle stretching
Guided rehabilitation exercises
Chiropractor’s tip: Movement helps manage pain, support healing, and prevent stiffness, as long as it’s done safely and under professional guidance.
Myth #3
The Firmer the Mattress, the Better for Back Pain
A very common belief is that people with back pain should sleep on a hard or firm mattress. While it’s true that a mattress should provide good spinal support, an overly firm surface can actually cause the lower back to arch and muscles to tighten, especially if it doesn't conform to the body’s natural curves.
On the flip side, a mattress that is too soft can lead to sinking, poor alignment, and increased back and hip pain over time.
What to look for in an ideal mattress:
Proper spinal support that maintains natural alignment
Pressure distribution and flexibility
A firmness level that suits your body type and sleep position (e.g. side vs. back sleeping)
When choosing a mattress:
Test before buying — lie down and see if your spine feels aligned and your muscles relaxed
Watch for stiffness upon waking — that’s a sign your mattress or pillow may not be suitable
Don’t ignore mattress age — support typically declines after 7–10 years
Chiropractor’s tip: Don’t forget your pillow!
Just like your mattress, the wrong pillow can also disrupt spinal alignment. If your pillow is too high or too low, it can strain your neck and affect your posture even during sleep.
The right pillow should:
Fill the gap between your head, neck, and the mattress
Keep your cervical spine in a neutral position
Vary based on your sleeping position and shoulder width
Ready to improve your posture or sleep setup?
Our chiropractic team at 2 Align Health is here to assess, guide, and support you. Book an appointment today and take the first step toward a healthier spine and better sleep!
