The hidden posture behind back pain and burnout

How alignment shapes your breath strength and state of mind

We don’t think about posture much until something hurts. But posture isn’t just how you stand, it’s a reflection of what your nervous system is doing inside.

I used to live in a posture called the “green light posture.” Chest forward, back arched, belly spilling out, always looking ready to perform. And if I don’t do the work, it’s still the pattern my body wants to slip back into.

Why? Because I was a very anxious little girl. Always anxious to please, always wanting to do a good job and make others happy. I chose a career where that attitude and that alignment were rewarded. But living in that extreme stance kept me in a constant state of tension.

My core wasn’t strong, my diaphragm couldn’t expand, I couldn’t take a full breath. And when your breath is cut off, your core doesn’t fire properly. Your body stays anxious. My lower back ended up taking the hit, becoming vulnerable and overused.

One summer at Boston Ballet, I herniated two discs in my lower back, L4 and L5. Suddenly everything :sitting, walking, moving , was unbearable. I remember the doctor saying “hopefully you broke your back, otherwise this will affect you for life.” Not exactly what you want to hear.

I saw an osteopath who helped me realign and release stress patterns in my body. I relearned how to walk. I used Pilates to rebuild strength. Eventually, I returned to the classroom. But I was changed. Being injured makes you feel small, unsafe, incapable. I was determined not just to recover, but to understand.

Why did some dancers always end up injured while others didn’t?

That question became my life’s work. I learned how posture, breath, stress, and pain are layered and connected. It’s not about slapping on a back brace and standing taller. You can’t force posture from the outside. You have to change your nervous system to change your muscles. You have to know what neutral is. You have to learn how to breathe again.

how we end up here

Stress, pressure to perform, or even being told to “sit up straight” as kids can lock us into this posture. Muscles in the back, hamstrings, erectors, calves, stay tight and overworked. Muscles in the core and deep stabilizers get weak. You feel always on, ready for action, but unable to relax.

a simple posture cure

Try this right now:

• Stand up and gently shift your weight back into your heels

• Let your ribs stack directly over your pelvis

• Notice how your breath moves when you give your body that support

This is one small way to step out of tension and into balance.

the flow

I’ve included a short somatic flow you can do with the wall. It helps you

• lengthen the tight muscles of your back

• turn on your core

• bring awareness to your rib cage and breath

It’s gentle, it’s powerful, and it reminds your nervous system where home really is.

🎥 Watch here!

why this matters

I watch my daughter now with her remarkable posture. She explores every position, breathes fully with her diaphragm, and never stays in one posture too long. That’s how our bodies are meant to move. But life and stress pull us out of it.

The good news? We can retrain ourselves. We can return to a place where we feel strong, grounded, mobile, and free.

Posture isn’t about looking perfect. It’s about creating a body and mind that feel safe, supported, and capable of moving through life with ease.

With love,

Regan