In this episode, your hosts, Bob Allen, osteopath since 2011, and Clare Elsby, therapy coach, take on one of the most misunderstood topics in health: posture.

If you’ve ever been told to “sit up straight” or felt guilty for slouching, this conversation is for you.

You’ll find out why there’s no such thing as good or bad posture — only postures you stay in for too long. Bob explains how our bodies are designed to move, not hold one perfect shape. Drawing on stats around work-related musculoskeletal pain and his clinical experience, he makes the case that movement, not position, is key.

The episode dives into ergonomics, remote working, and the challenges of hot desking, especially for those with neurodiverse needs. Clare adds insight into how our environment, lighting, noise, and sense of personal space can all impact both posture and mental health. They also share practical advice for making your workstation work for you, whether you're in the office or working from home.

This one goes into detail on how small changes can make a big difference, together with a reminder that being comfortable in your own body isn’t about perfection but being good enough.

• There’s no perfect posture — it’s about not staying in one position for too long.
• Your workstation should be designed to fit you, not the “average person.”
• Ergonomic furniture is optional, well-set-up furniture is essential — regular movement is key.
• Taking regular breaks for as little as 5 minutes can be enough to reset posture, reduce muscle and joint pain, and boost your focus.
• Neurodiverse individuals may benefit from tailored environments and tools like noise-dampening earbuds.

Links & Further Reading

🎥Loop Earplugs review https://www.youtube.com/watch?v=JosCM9U4rFQ

📚 More on posture https://mailchi.mp/8b228eea9835/hey-show-that-you-care-6253846

A bit more about Bob and Clare

🌿 Find out more about Clare’s therapy work: clareelsby.com

📖 Read Bob’s story and why he became an osteopath: bit.ly/BobsOsteoStory

📨 Sign up for Bob’s popular Pain Free Living newsletter: bit.ly/PFL_newsletter_signup

📱 Follow Bob on social media and podcast updates: linktr.ee/Painfreeliving