What a P.T. and Spine Doctor Want You to Know About Posture Correctors
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If you’re looking for ways to improve your posture, you may have wondered: Do posture correctors work? There are many reasons you might be looking to sit and stand up straighter—not only may slouching negatively affect your mood, but it can also lead to back pain (and all other kinds of body aches and pains).
Several factors may contribute to poor posture, but the weakening of the muscles and tendons that attach to the spine and the shoulder blades, combined with wear and tear on the discs and joints in the spine, “are the underlying causes of most posture changes that happen with aging,” says Brandon Hirsch, M.D., orthopedic spine surgeon at DISC Sports & Spine Center.
Meet the experts: Melissa Prestipino, P.T., D.P.T., licensed physical therapist and owner of Maize & Blue Rehab in Sparta, NJ; Brandon Hirsch, M.D., orthopedic spine surgeon at DISC Sports & Spine Center
There is also a “strong link between poor posture and back pain,” explains Melissa Prestipino, P.T., D.P.T., licensed physical therapist and owner of Maize & Blue Rehab in Sparta, NJ. Poor posture significantly contributes to back pain by putting stress on the muscles, joints, and discs in the spine.
So, can posture correctors be an effective tool in helping you stand up straighter and relieve posture-related pain? Below, experts explain everything you need to know about wearable devices (and in some instances, clothing) for back pain, including how they work and potential side effects.
What is a posture corrector?
First, “Posture typically refers to the position of a person’s back, neck, shoulders, and head while they sit or stand,” explains Dr. Hirsch. Posture correctors come in different forms, like braces, straps, and other wearable devices that aim to correct the alignment of these body parts.
Devices that use a harness or strap work by pulling the upper body and shoulders in line with the lower back and pelvis, but some posture correctors do not use these physical mechanisms. Instead, they work by relying on the wearer to correct their posture actively. “These devices are applied to the skin or worn in a shirt to monitor posture and simply vibrate or beep when they sense abnormal posture to provide a reminder,” says Dr. Hirsch.
Do posture correctors work?
It depends. “Posture correctors provide physical support and serve as a reminder to maintain proper alignment, which can help reduce slouching and improve posture over time,” says Prestinpino. She adds that they may offer temporary relief from discomfort and pains associated with abnormal posture, especially for those who sit for extended periods.
However, Dr. Hirsch adds that posture correctors generally do not work to create long-lasting improvements in posture and that these posture issues (and related discomfort) often persist once the use of the posture corrector is discontinued.
“One exception to this includes adolescent patients who are utilizing brace treatment for a condition called adolescent idiopathic scoliosis,” Dr. Hirsch explains. “The use of braces in these patients, whose spine is still growing, can work to correct and prevent worsening of their scoliosis. Once a person’s bones stop growing (typically between ages 14-18), these braces are no longer effective.”
Side effects of using a posture corrector
Experts warn that there are potential side effects to using a posture corrector, often related to improper or prolonged use.
If the device is not fitted correctly, Prestipino warns that wearers may experience discomfort or even pain, leading to muscle strain or irritation. Additionally, over-reliance on a posture corrector may cause the weakening of the muscles that we need for proper posture, “leading to a dependency on the device instead of developing strong postural habits,” Prestipino adds. “If users rely solely on the corrector without actively working on strengthening their muscles and improving awareness of posture, they may not achieve lasting improvements.”
Wearing a posture corrector for extended periods may also cause skin irritation or chafing, which is more likely to occur if the material of the device is rough in texture or if the device is worn directly against the skin. Some posture correctors may limit mobility, making it difficult to perform certain activities, “which can be counterproductive to overall movement and flexibility,” adds Prestipino.
Is there a link between poor posture and back pain?
Poor body mechanics, including poor posture, can contribute to back pain by straining muscles and joints, says Prestipino.
Unfortunately, there are also many other potential causes of back pain, “including arthritic joints, worn-out discs (shock absorbers), unstable spinal segments, fractures, and nerve compression, to name a few,” says Dr. Hirsch. “Because there are many of these structures in the spine and because they can all potentially cause pain in the same areas, it is challenging to clearly determine the cause of back pain in many cases.”
If you are unsure what is causing your pain, Dr. Hirsch suggests seeing a physician who focuses on treating spinal disorders.
How to improve your posture without a posture corrector
With proper use, a posture corrector can be an effective tool for certain individuals in learning to correct posture.
However, “The real posture correctors are the many muscles and tendons that attach to the spine and the shoulder blades (aka scapula),” says Dr. Hirsch. He says the best method for improving posture is performing resistance training to strengthen these muscles, like weight training or resistance band back exercises. Prestipino also recommends regular exercise for improving posture, suggesting yoga or Pilates.
Other ways to improve posture include staying mindful of your daily habits, especially regarding sitting and standing. Essentially, this means “training your body to naturally maintain good posture through conscious effort,” says Prestipino.
While not absolutely necessary, Dr. Hirsch notes that many patients benefit from working with a physical therapist to develop an exercise program designed to improve posture.
The best posture correctors
Dr. Hirsch explains that the best posture corrector is the relationship between a patient and their physical therapist. However, if he were to recommend a posture corrector, he would opt for the type that monitors posture and offers reminders for self-correction rather than one that includes straps or harnesses to hold the body in a certain position—stressing the importance of actively strengthening the muscles in the back for longterm benefits.
However, if you are looking for a device to physically correct your posture, Prestipino suggests considering the following options for their adjustable designs.
Arrow Posture
Posture Corrector
Posture Corrector
How to relieve back pain
In addition to consciously practicing proper posture, Prestipino offers a few tips for relieving back pain:
Apply heat or ice packs to the affected area
Stretch regularly
Strengthen the core muscles through exercise
Practice proper lifting techniques (like using your leg muscles rather than your back muscles)
Get enough rest on a supportive mattress
Take over-the-counter pain medication, like ibuprofen or acetaminophen
Limit activities that exacerbate pain.
When to see a doctor
Dr. Hirsch explains that while back pain is very common, most back pain is not due to any serious or dangerous underlying problem and tends to get better with time, exercise, and sometimes medication.
However, “Patients should see a physician if their back pain began in conjunction with unintended weight loss, fevers, night sweats, clear changes in bowel or bladder habits, or if they are experiencing numbness or weakness in their arms or legs.” While these problems are rarely associated with back pain, they should be evaluated by a physician promptly if they occur.
In the absence of other symptoms, Dr. Hirsch recommends patients schedule a visit with their doctor if their back pain doesn’t improve with a combination of a few days of rest and over-the-counter medication. “When that is the case, a physical therapist is typically the best stop after an evaluation by the primary care doctor,” he adds.
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