Spending money on a posture corrector is something you do due to health issues. But do posture correctors work? That is a real question that comes to our mind because there are many of them in the market. We cannot rely solely on them for this matter.
So, before finding the answers to posture correctors’ work questions, you must also know the bad impacts of a bad posture. A bad posture is simply affecting blood pressure. It is per the opinion of the owner of ActiveCare Physical Therapy and a therapist from New York: Dr. Karena Wu.
John Hopkins University says that the posture you keep when taking a pill will greatly impact the medicine absorbance. It is mentioned on Twitter as per a study. So how can you reverse these effects?
Good posture is important for your health. This means your back is straight, and the muscles around it are balanced. This helps your body stay in the right position and reduces stress. It also reduces friction and wears on your joints.
A good posture means your spine is aligned and your muscles are balanced, so your body stays in the right position with less stress. This helps keep your joints healthy and reduces wear and tear.
Bad posture makes your back bend in the wrong way. It makes your muscles and ligaments tight. This happens when you stand or sit, and your shoulders, neck, and back are not in the right position.
Bad posture causes many problems. The most common one is lower back pain. People often go to the doctor because of back pain. Other problems caused by bad posture are a pain in the shoulder, neck, and arm, joints becoming damaged, and spinal problems.
If you have a bad posture, with your shoulders hunched and your lower back rounded, you should use a posture corrector. This will help you improve your posture and reduce the problems it causes.
What are these Posture Correctors?
Before we find the answer: do posture correctors work? Let’s get to know what they are.
Posture correctors are devises you wear to help you stand or sit with good posture. They are also called posture support tools. They use straps, tapes, or harnesses to hold your shoulders back and keep your body in the right position.
Some examples of posture correctors include:
- Back braces
- Shoulder posture braces
- Posture correcting shirts
- Lower back support straps or belts
- Posture supports designed by tech
- Kinesiology tape
One type of posture support tool is a posture harness. This harness fits across your back and over your shoulders, making sure your back and shoulders are in the right position.
Another type has pads that stick to your back and use vibrations to remind you to sit up straight.
Doctors and physical therapists suggest wearing the best posture correctors because they help you be aware of your posture and correct it.
When you use the right muscles for different activities, you can reduce pain. Especially the pain caused by bad posture and overused muscles.
Who are in Need of Posture Correctors?
Anyone can have a bad posture, especially if they sit down for long periods, like 6 to 8 hours a day.
When you slouch more often than sitting up straight, your posture worsens over time. And cause discomfort.
Many solutions work for everyone to improve their posture. People have different degrees of bad posture. But, there are many posture correctors available in the market.
They promise to help fix your posture. And those make you healthier, happier, and more confident. Keep in mind that the results of using posture correctors may vary from person to person.
How Do Posture Correctors Work?
Do posture correctors work? In fact, the answer to it comes by knowing how it works.
The way posture correctors work depends on what kind you use. This is according to physical therapist: Bohdanna Zazulak at Yale Medicine’s Department of Orthopedics and Rehabilitation. But they usually help you be aware of your posture and stop you from slouching.
Your body can sense the movements and their locations. You don’t have to look into your feet, open your eyes, or touch your nose while walking on a flight of stairs.
This is called Proprioception. And this was pointed out by the PT, DPT, OCS, and an orthopedic specialist: Christiana Rodriguez.
Proprioception is what lets you move without thinking about it. Posture correctors help you improve your proprioception, so you’re aware of your posture.
The muscles in front of the chest, called pectoral muscles, can become tight. When this happens, the upper back muscles can become overstretched.
Wearing a posture corrector can help activate the pectoral and back muscles. And it keeps them aligned with the spine. This leads to better posture when sitting, standing, or walking.
Posture straps help keep your shoulders from hunching forward. This can lead to better posture and prevent problems like a rounded shoulder and a forward head.
Wearing posture braces or straps can help prevent round shoulders by pulling the postural muscles into the right position. This leads to better posture, says the doctor and assistant professor: Chris Moriarty, at Indiana University School of Medicine.
An example is the back brace or back posture harness. It helps keep your back straight and supports your thoracic spine. So it makes it hard to slouch.
A back brace can help improve posture. It does this by training your back muscles to stay in the right position. Some back braces have adjustable straps to control pressure on the shoulders.
So you don’t have additional pressure on your shoulders. This can lead to better overall posture and health.
Tech posture correctors use pads on your spine. They vibrate when you slouch to remind you to stand up straight. They’re known to be good at tracking your posture.
Kinesiology tape is used to improve posture. You can do it by placing it between the shoulder and upper back. When the body slouches, the tape stretches and sends a signal to the brain to move to the proper posture.
A medical posture bra helps improve posture by pulling the shoulders back and strengthening the shoulder and neck muscles. This helps prevent pain caused by bad posture.
The aim is to make your muscles used to the right posture by keeping your shoulders in line with your spine.
The objective is to instruct your muscles to maintain proper posture. It can be done by aligning your shoulders with your spine. Over time, your body will naturally adopt this healthy posture without conscious effort.
How Can I use a Posture Corrector?
Then the next thing prior to the question: do posture correctors work? How to use it?
It is recommended to wear a posture corrector for a limited time each day. The ideal time is for 2 hours or less.
Over-reliance on the corrector could lead to a return of bad posture and weaken your core muscles. A gradual approach is recommended here. You can start it with 30 minutes per day and increase it as your body adjusts.
If you experience discomfort or pain, remove the corrector. And resume use the following day. The ultimate goal is to train your muscles to maintain proper alignment of your shoulders, back, and neck.
In addition to wearing a posture corrector, try some posture-strengthening exercises in your routine. It can further enhance the benefits.
You can reinforce muscle memory and promote proper alignment by performing these exercises while wearing the corrector. Over time, your body will naturally adopt good posture. And it only wants to use the corrector or ongoing exercise sparingly.
Kinesiology Tape Use
Using kinesiology tape on your back can serve as a visual reminder to maintain proper posture. The tape provides gentle cues to adjust your posture as soon as you begin to slouch.
This type of posture correction has multiple benefits. It can be pain relief, muscle training, and increased posture awareness. You can use it combined with posture-strengthening exercises. So it can effectively reduce chronic pain caused by poor posture and greatly improve your overall posture.
How to Wear a back Posture Brace?
Do posture correctors work? Yes, but only if you wear it properly. It cannot be too tight or too loose.
So try wearing it on top of a blouse or a shirt and follow the steps as follows.
- Release all straps and attachments.
- Stand upright, using a wall for support.
- Put on the brace like a backpack and secure the straps.
- Make sure it fits comfortably and does not cause any tension in your body.
Are Posture Correctors Really Worthy or Not?
Poor posture can negatively impact your overall health. But a posture corrector can help correct poor posture and improve your quality of life. You will work without slouching and minimize the risk of back pain here.
Wearing posture braces or straps helps keep your neck in proper alignment. It reduces strain on neck muscles.
Additionally, it promotes proper alignment of your shoulders and back. This leads to a reduction in back pain and increased productivity. And it allows you to focus on your work without worry.
Is there Help with Posture Correctors?
Individuals who have poor posture habits, such as slouching in a chair (office workers) or hunching over a phone (students), are at risk of developing chronic back pain.
Women with large breasts and obese individuals with excess abdominal fat can also experience poor posture because they have added weight pulling their chest forward or lower back backward.
For individuals who fall into this category, a posture harness or medical posture bra may be necessary to align the shoulders and engage the appropriate muscles properly. Proper use of a posture corrector can reduce the risk of developing poor posture.
A recent survey among women found that medical posture bras effectively support the breasts. It can reduce the strain on the back as well. Participants reported a decrease in the neck, shoulder, and back pain after wearing the bras for three months.
Dr. Amir A. Vokshoor, a spinal neurosurgeon and Chief of Spine at St. John’s Hospital in Santa Monica, California, stated that posture bras offer ongoing muscle training and encourage deeper breathing.
Medical posture bras are believed to offer better support for the breasts. This is compared to regular bras. They may also aid in training neck muscles and enhancing neck posture.
Poor posture can lead to various health problems, including:
- Neck, shoulder, and back pain: Slouching puts strain on the neck, shoulder, and upper and lower back muscles. It causes discomfort and pain that can be mitigated through the use of posture correctors.
- Impaired circulation and digestion: Hunching forward compresses internal organs. It hinders proper circulation and digestion.
- Misaligned or curved spine: Poor posture can cause the spine’s natural curve to be misaligned. And it also compresses nerves.
- Low confidence and self-esteem: A slouching posture is often associated with a lack of confidence and low self-esteem. By correcting your posture with the help of posture correctors, you can improve your posture, walk with a straighter back, and boost your overall well-being.
How Can I Select a Posture Corrector?
The primary objective of a posture corrector is to enhance and maintain good posture. When selecting one, it’s crucial to take into account various considerations, including:
Targeting Weak Body Areas
When choosing a posture corrector, it’s important to identify the specific body areas that require support.
Some posture correctors offer full-body support. Those include the shoulders, lower back, and neck. And others focus on specific areas, such as the shoulders, upper back, or neck.
To ensure maximum benefits, consider the parts of your body most affected by poor posture. And select a posture corrector that addresses those areas. For example, if you tend to slouch forward, a posture brace that supports your shoulders is a good option.
On the other hand, if your back tends to arch, a posture belt that promotes straightening is ideal.
When selecting a posture corrector, comfort is a crucial factor to consider. The chosen posture brace should fit comfortably and not restrict daily activities.
Additionally, you may opt for a more discreet option, such as a smart digital posture corrector. It provides real-time feedback through vibrations when you slouch. These devices typically come with an accompanying app that can be used on your smartphone, enhancing your posture awareness.
It’s important to choose a posture corrector that has adjustable straps and fastenings. So it gives maximum comfort and effectiveness.
This allows for quick and easy adjustments, such as loosening the device if it feels too tight or tightening it for a firmer fit.
Ease of Use
Consider if the posture corrector is easy to put on and take off independently. So it can be handled without assistance.
Think about if the posture corrector fits your lifestyle. And see if you are comfortable wearing it in various settings, such as at work.
Choose a posture corrector made of soft, lightweight materials. It should allow for proper airflow and not cause overheating or sweating.
Consider your budget when selecting a posture corrector. Do it, especially if you have financial constraints.
Versatility in Wear
Take into account if the posture corrector can be worn over or under clothing. And see if it is suitable for close skin contact.
A good posture corrector should allow for a comfortable fit. It should not restrict movement or force the body into an awkward position.
Evaluate the longevity and maintenance requirements of the posture corrector. These are including with its ease of washing for fabric models and its weight for extended wear.
Posture correctors are widely available and can be easily acquired. You can consult a physiotherapist to determine the most suitable option. Alternatively, shop online at retailers like Amazon or Cayatch to find the best fit.
How Long Should You Wear A Posture Corrector?
The length of time that one should wear a posture corrector can vary between individuals. And it depends on the type of device and personal comfort level.
It is not recommended to wear a posture corrector for extended periods of time. The maximum recommended usage is for 2 hours per day.
As a starting point, it’s suggested to wear it for 20 to 30 minutes, up to 4 times a week. You can increase the duration gradually with time.
It may take several weeks to see improvement in posture when using a posture corrector. However, relying too heavily on the device can weaken the core muscles. And it potentially leads to muscle atrophy, as per a study published in The Spine Journal.
So It’s important to avoid wearing the posture corrector for more than 3 hours at a time.
Can You Wear A Posture Corrector All Day?
Wearing posture correctors for an extended period of time, such as all day, is a big no. Prolonged use of a posture corrector can weaken the muscles over time. It can even worsen your posture.
Instead, wearing the device for short, targeted intervals is recommended. So it can help to improve posture, not replace the work of the muscles.
In some cases, such as scoliosis, a posture corrector may need to be worn while sleeping. Scoliosis is a condition where the spine is abnormally curved and can be diagnosed in childhood or adolescence.
To help align the spine and prevent the progression of the disease, individuals with scoliosis may wear a back posture corrector while sleeping.
However, it is important to consult with a doctor or healthcare professional before wearing a posture corrector for an extended period of time or for medical conditions like scoliosis.
Other Things to Do While Wearing a Posture Corrector
- To maintain good posture, arranging your workspace ergonomically is important. You can achieve this by investing in a chair with lumbar support. And try positioning your desk and computer at the appropriate height.
- Additionally, place your mouse, monitor, and keyboard to prevent awkward and strainful positioning. Your feet should rest flat on the floor for optimal comfort and support.
- Complement your ergonomic setup by performing exercises. They have to target the postural muscles in your neck, shoulders, and back. These exercises will not only build strength in these muscles but also help alleviate any discomfort or pain.
- In addition, incorporating stretching into your routine can help relieve tightness in your neck, shoulders, and back muscles. So it can improve your overall neck posture.
- It is crucial to avoid prolonged sitting periods. Instead, take frequent breaks to stretch and move your body.
So, do posture correctors work? Yes, they are, but with the right step and the right support. And reading through this guide and at the end will give you the best idea for it.