Do Posture Correctors Work?
Key takeaways:
Posture correctors are wearable aids that remind you to correct your posture or physically adjust you into a better position.
They are a temporary option and should only be worn for a couple of hours per day.
Core-strengthening exercises can help you correct muscle imbalances and improve your posture.
Table of contents
Whether you’re sitting at your desk or staring down at your phone, it’s easy to fall into a slouched position. Many people use posture correctors –– such as braces, special shirts, or tech-enabled gadgets –– to help them sit up straight. Can fixing your slumped posture or “text neck” really be as easy as wearing a posture corrector? Let’s look at the science to find out.
What are the benefits of good posture?
Before we delve into posture correctors, let’s consider why posture is important. Good posture involves standing or sitting straight with your shoulders back and your head in a neutral position. This positioning maintains the natural curve of your spine. And it takes stress off of your muscles and ligaments.
Maintaining proper or neutral posture can help:
Prevent pain: Slouching, especially for prolonged periods, can cause pain in your neck, shoulders, and back.
Reduce your risk of headaches: Poor posture tightens the muscles in the back of your neck. This may cause or contribute to tension headaches.
Improve your breathing: Sitting up straight allows your lungs to fill to full capacity, as your respiratory muscles, including your diaphragm, are in the best position.
Boost your mood and energy levels: Proper posture may be good for your mental health, too. Research has shown that food posture improves mood and energy levels in healthy adults and people with depression.
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You can see why having good posture is so important and why so many people turn to posture correctors for help.
What is a posture corrector?
A posture corrector is a wearable aid that aligns your shoulders and spine to help you maintain a healthy posture. It often uses straps, tape, or a harness to pull your shoulders back and keep your body in a neutral position. Some posture correctors use technology to provide feedback and remind you to maintain good posture.
The corrective devices range from soft straps to more rigid braces and provide varying degrees of support. Common types of posture correctors include:
Back brace
Lower back strap or belt
Posture-correcting shirts or vests
Tech-enabled posture devices
Many posture correctors include instructions for you to put them on yourself. But there are exceptions. For example, a physical therapist or other medical professional might apply kinesiology tape. When used as a postural aid, the stretchy adhesive is usually applied to the scapular region (shoulder blade).
Do posture correctors really work?
Yes, posture correctors can provide cues to encourage better posture, but they should be worn only for short periods. The effectiveness may vary based on the type of posture corrector you choose. There’s a need for more comprehensive research. But here’s what current studies suggest about some commonly used posture correctors.
Back braces
Back braces or harnesses are designed to support your thoracic spine (upper and mid-back). You typically wear them over your clothes, and they hold your shoulders in a position that prevents slouching. They might include adjustable straps. The straps allow you to use more or less pressure to keep your shoulders in place.
What does it mean to have “good” posture, anyway? Start with the basics here.
Do you think you have tech neck? Try these simple exercises to relieve your discomfort.
Aches and pains are common if you sit at a desk all day. Doing basic exercises throughout the day can help.
In a small study, researchers tested these posture-correcting devices among athletes. They found that the braces improved posture and shoulder muscle function. But the adjustable strap pressure didn’t make much of a difference. This finding suggests that back braces work in part by increasing your postural awareness.
Greater awareness might help you maintain a healthy posture and reduce pain. But the study didn’t cover whether participants maintained proper posture when they stopped wearing the braces.
Posture-correcting shirts
Posture-correcting shirts are another popular choice. According to a review, the supportive shirts may ease discomfort, increase energy levels, and boost productivity. But the researchers don’t recommend posture-correcting shirts due to mixed results and a lack of quality studies.
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Kinesiology tape
Experts compared the effectiveness of kinesiology tape and exercise in people with forward-head posture. They found that both methods improved posture. Notably, participants maintained those improvements 2 weeks after the study ended. But researchers concluded that exercise is more effective in the long run.
Tech-enabled posture correctors
What about high-tech devices? Technology-enabled posture correctors often consist of pads that you place on your spine. They buzz or vibrate when you start to slouch, reminding you to adjust your position. This wearable technology may accurately monitor your posture to help you make improvements. But there’s a need for more research to support long-term use.
How long does it take for a posture corrector to work?
Posture correctors can instantly improve your posture while you wear them. However, how much your posture improves when you’re not wearing them can depend on factors like how bad your posture was before and muscle imbalances.
Posture correctors aren’t a permanent fix for slouching or other unhealthy postures. Researchers are still unsure about the long-term effects of the devices. For example, they don’t know if wearing a posture corrector for an extended period causes overreliance and muscle weakness. So it’s a good idea to talk with a healthcare professional before trying a posture corrector, especially if you have neck or back pain.
Generally, experts suggest wearing posture correctors no longer than a few hours per day. This allows enough time to promote postural awareness without relying on the support too much. Remember that once you take off the posture corrector, the goal is for you to keep a healthy posture.
What else can you do to improve your posture?
If a wearable device isn’t appealing, you still have other options to improve your posture. Here are five tips.
1. Get an ergonomic workstation
If you find yourself tilting your head forward, craning your neck, or rounding your shoulders at your desk, consider your office setup. An ergonomic workstation — including an office chair with lumbar support and the right desk and computer height — can help you prevent neck and back pain while sitting at your desk.
2. Exercise
It’s important to strengthen and stretch your muscles to keep your body in the correct alignment. Regular exercise can address muscle imbalances and improve your posture. That’s because poor posture is often a result of tight front body muscles and weak back body muscles.
Core strengthening exercises target key postural muscles in your back, abdomen, and hips. Stabilizing your core muscles helps you keep an upright posture, balance, and change positions. Strengthening muscles in your back can also help.
Stretching also improves your posture by relieving tight muscles in your neck, chest, and shoulders. The good news is, you can try a few stretches right at your desk or on the go.
3. Take short, active breaks
Even if your workstation is set up perfectly, you shouldn’t stay in one place for an extended amount of time. Taking short, active breaks throughout the day may help you sit upright and avoid musculoskeletal pain. Keeping your body moving prevents muscle imbalances and improves circulation. Make a goal to move around at least once per hour throughout the day.
4. Adjust your sleep position as needed
How you sleep can also affect your posture. Ensure your spine is supported in a way that takes stress off of your body. A 2021 study found that a medium-firm mattress is most effective at improving sleep quality and reducing back pain. As far as sleep position, a study review wasn’t able to find a “best” sleeping position. But it suggested that sleeping on your side with a pillow between your legs might be optimal. Ensure your pillow supports your head in neutral position and avoid sleeping on your stomach to minimize stress on your back and neck.
5. Limit your time in high heels
Your footwear can affect your posture, especially if you wear high heels for long periods of time. In fact, over half of people who wear high heels report back pain. This is because the high heel throws off your center of balance and changes the normal curves in your spine.
It’s best to limit your time in high heels or wear shoes with a lower heel. Research suggests that heels between 4 cm and 7 cm (1.6 inches and 2.8 inches) are less likely to cause problems than higher heels. In general, look for well-fitting shoes with arch support and cushioned soles.
Frequently asked questions
Yes, yoga is an ideal exercise to improve posture. Research has found that it increases flexibility and improves strength. These are both important in preventing muscle imbalances that can lead to poor posture. In fact, one small study found that it can help improve severe curvature in the thoracic (upper) spine.
There’s also the benefit of yoga for the mind-body connection. Research suggests yoga affects areas of the brain responsible for body awareness, which can lead to improved posture.
Even though posture correctors are helpful in the short term, they don’t appear to have any long-term benefits. In other words, once you stop wearing it, your posture may return to how it was. Experts stress that these are meant to be worn for only a short period of time and should be used along with postural exercises. Wearing posture correctors for too long may result in muscle weakness if your body becomes too reliant on them.
The bottom line
Posture correctors are wearable aids designed to help you sit or stand up straight. They can promote postural awareness and train your muscles to maintain a healthy posture. Research on the corrective devices is mixed, however, and they aren’t a permanent solution. Fortunately, you can set up an ergonomic workstation and focus on postural exercises to avoid slouching and prevent pain.
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References
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