Dr. Kompal Parmar, a board-certified physician in Lubbock, Texas, claims that because so many of us spend so much time bent over screens, bad posture has become something of an epidemic that is leading to a number of chronic health issues. Because of the usage of computers, iPads, and cell phones, we’re seeing it much more, especially in younger groups, she says. If we don’t use these tools with the proper awareness, we may eventually have problems with our spine alignment. According to studies, bad posture can lead to a number of long-term health problems, such as back and neck discomfort, joint damage, migraines, poor digestion, and even respiratory problems.
A solution to the issue is provided by posture correctors. Either by digitally checking your alignment or by physically constraining your shoulders and back, they remind you to sit up straight. However, are they effective? In addition to sharing their personal recommendations, we asked professionals to explain the advantages and drawbacks of posture correctors.
GO Ahead and SkipWhy should I trust NBC Select? The greatest posture correctors to buy.
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Best brace posture correctorSchiara Stories Posture Corrector Upper and Back Brace
$undefined$17.99Amazon
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Best digital posture correctorUpright Go 2 Posture Corrector
$undefined$69.95Amazon
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Best posture-correcting braForme Power Bra
$undefined$188.00Forme
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How we picked the best posture correctors
Experts emphasize that in order for posture correctors to be beneficial, you should use them as a tool to assist train your body rather than as a crutch that will do the work for you. According to Noam Tamir, a certified strength and conditioning specialist and the founder of TS Fitness in New York City, they are a wonderful reminder for your body and should be incorporated into your daily in addition to regular exercise to develop the back and core muscles. Otherwise, he claims, it’s only a short-term fix.
That being stated, the posture corrector that you will use consistently as part of a regular exercise regimen is the best one for you. There is no one-size-fits-all solution that will work for everyone because each person is unique. When buying, take into account the following elements to determine your ideal fit:
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Type
: There are two main types of posture correctors: those that use digital sensors to remind you to sit up straight and those that physically help pull your shoulders back into alignment. Both can be effective, so what s best for you comes down to personal preference, says Parmar. -
Style
: Consistency is key when it comes to posture correctors. If you re worried about aesthetics, a posture correcting bra or brace that s designed to go under your clothes might be the best fit. -
Comfort
: To get the most out of any posture corrector, you have to use it regularly. All the experts we spoke to recommend looking for one that s easy to put on and comfortable to wear, which may mean you have to try a few out. Keep in mind that a posture corrector should never be so tight that it causes pain. -
Adoptability
: While our experts like the idea of a digital reminder to correct your posture, consider your track record with similar fitness devices and apps. If yourfitness tracker
wound up in a drawer after a few weeks, a simple physical brace you can slip on with your clothes might better fit your lifestyle. Conversely, if you love to track your health data in an app, you might find a digital sensor more engaging.
The best posture correctors to shop
All of the posture correctors listed here are either well regarded choices that adhere to professional advice or are suggested by our experts. Both physical and digital correctors were used.
Best for beginners:
Schiara Stories Posture Corrector Upper and Back Brace
Schiara Stories Posture Corrector Upper and Back Brace
- Great for beginners
- Adjustable straps
- Can wear under or over clothes
- Fits chests 30 to 43 in.
Tamir advises beginning with a less expensive device and determining whether you can wear it regularly if you have never worn a posture corrector before. With two adjustable straps that fit over your shoulders like a backpack and are tightened with easy-to-reach straps in the front, this alternative has one of the most straightforward designs available. The firm advises using the posture corrector for no more than two hours at a time, and it can be worn below or over clothing.
Physical in nature
Best brace overall
:
Berlin & Daughter Posture Corrector
Berlin & Daughter Posture Corrector
- Soft, adjustable straps
- Multiple sizes available
- Best to wear over clothing
Parmar likes the silky straps of the Berlin & Daughter Posture Corrector and suggests it. You put it on like a backpack, tighten the adjustable straps, and fasten the waistband around your belly button or sternum. It comes in sizes XS to XXL. The brace can be worn under clothes or while exercising, but for comfort, the brand suggests putting it over a thin undershirt.
Physical in nature
Best digital:
Upright Go 2 Posture Corrector
Upright Go 2 Posture Corrector
- Vibration feedback
- 12-day battery life
- Easy to track progress
- Smartphone required for use
The Upright Go 2, a rechargeable, user-friendly digital posture corrector with a 12-day battery life per charge, is recommended by both of our experts. Its two integrated movement sensors vibrate gently to warn you when you’re slouching, and it links to an app so you can monitor your progress. The Upright Go 2 can be worn in two different ways to further suit individual preferences: either you can use hypoallergenic adhesive to secure the sensor to the base of your neck, or if the stickers irritate you, you can buy a separate necklace attachment.
Digital in nature
Best posture-correcting bra:
Forme Power Bra
Forme Power Bra
- Daytime and overnight use
- Ideal for exercise
- Multiple sizes available
- Not adjustable
- Higher priced option
According to Tamir, posture-correcting bras are made with additional support around the shoulders and back to help the wearer maintain a more erect posture. They might include extra back panels or wide, padded straps, for instance.
With an average rating of 4.8 stars based on 2,512 reviews on the brand’s website, Forme’s Power Bra is among the most well-liked products available. The brand claims that its eight double-fabric panels and six tension textiles, which resemble an asports bra, help your body create muscle memory and improve posture and upper body alignment. The bra comes in sizes XS through 3XL and was created by an orthopedic specialist. According to Forme, you can pay for it using your Health Savings Account (HSA) or Flexible Spending Account (FSA) card and use it throughout the day or overnight.
Reporter for NBC SelectZoe Malin participates in yoga, pilates, and barre courses while sporting the Power Bra, which the company sent her to test. In order to perform exercises correctly in some of my fitness programs, it pulls my shoulders back and reminds me to make sure my back is straight rather than curved, she explains. I can still move around easily, though, because it’s not that limiting.
Physical in nature
Best adjustable posture-correcting bra:
Etalon Posture Bra
Etalon Posture Bra
- Adjustable straps
- Customizable support levels
- Multiple sizes available
- Higher priced option
With an average rating of 4.6 stars based on 78 reviews on the brand’s website, Etalon is a fantastic choice if you’re searching for an adjustable posture-correcting bra. Its wide, adjustable straps let you to alter the amount of support it provides. While tighter straps provide more drastic posture correction, looser straps provide more subtle improvement. According to the manufacturer, the bra is made to appropriately distribute weight over your chest to lessen shoulder pain and to activate the upper back muscles and encourage muscle memory. Additionally, it contains 21% spandex, which makes it compressive and less likely to bounce when exercising. Etalon’s Posture Bra is offered in two versions: 2.0 for A to D cups and 2.0 Full Blast for E to H cups. Sizes range from XS to 3XL. You can use your HSA or FSA card to pay for it.
Physical in nature
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Frequently Asked Questions
According to Tamir, there are many reasons why people have poor posture. Finally, as we age, we will all lose muscle mass and function, putting us all at risk. According to Tamir, these are some of the primary causes of bad posture.
- A sedentary lifestyle that may lead to weak core muscles and short, tight muscles
- The use of technology like computers, phones and TVs, which commonly cause people to hunch
- Age and genetics, which play a role in body structure
- Medical conditions like scoliosis
- Playing certain sports that require athletes to repeatedly hold their bodies in specific positions for a prolonged period of time
In addition to back pain, poor posture can lead to other issues. According to specialists, improper neck alignment can result in jaw stress, which can disrupt sleep and create headaches. Because slouching squashes your lungs and digestive system, posture can also affect those organs.
According to Tamir, slouching also increases your risk of injury. According to him, you run a higher risk of getting hurt when you’re lifting objects and have bad posture. For instance, you increase the risk of shoulder impingement when you slouch because of the way your shoulders are positioned when you raise your arm to grab something.
The two primary categories into which posture correctors fall define their purpose:
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Physical supports
: Physical posture correctors come in various forms including sports bras and gender-neutral brace-type devices but they mostly work by pulling your shoulder muscles back, says Parmar. -
Digital sensors
: Rather than physically manipulating your posture, digital posture correctors use sensors to track your movement and remind you to sit up straight. That helps to slowly retrain the right muscles to help us keep proper posture, says Parmar.
Ultimately, each type of posture corrector has the same goal: to activate specific muscles so that you re sitting up straight to align the spine. And overall, you should wear posture correctors in tandem with doing posture-strengthening exercises, reinforcing good posture so you can eventually lessen your reliance on the tool, says Tamir.
Posture correctors can be useful if used properly. Ideally, though, they shouldn’t be handling your job. Rather, a posture corrector helps train your muscles to maintain proper posture on their own, so eventually, you won t need the tool anymore. As a short term solution, posture correctors can reduce discomfort or pain, and encourage better posture habits by helping someone be aware of where their body should be in space, says Tamir. That will lead to better body alignment in the long run in combination with strengthening exercises, stretching and soft tissue work.
Remember that you need to use a posture corrector as part of an exercise routine, not as a replacement for one, experts say. It s about creating good habits, says Parmar.
Posture correctors are perfectly safe, experts say. If there s any risk in using one, it might be in getting one on, which can be an issue for some with mobility issues especially in the neck and shoulders. In that case, experts recommend finding an option that you slip on and then tighten, or opting for a digital posture corrector instead.
If you ve never worn a posture corrector before, start gradually, says Tamir. He recommends wearing one for about 10 to 30 minutes a day, and then increasing that duration over time to somewhere between two to four hours. Some brands may say that you can wear their posture corrector all day, which Tamir recommends against so you don t develop an over-reliance on it.
Doing posture-strengthening exercises is a great way to fix your posture long term, says Tamir. He recommends focusing on those that target the transverse abdominis, your deep core muscles, like dead bug, bird dog and planks. Also do exercises like rows that strengthen the posterior muscles of the upper body to help keep your torso upright. Releasing tension through foam rolling or massaging tight muscles, and stretching short musicals like the pecs, is also helpful, says Tamir.
Meet our experts
At NBC Select, we work with experts with specialized knowledge and authority based on relevant training and/or experience. We also ensure that all expert advice and recommendations are made independently and with no undisclosed financial conflicts of interest.
-
Dr.
Kompal Parmar
is a board-certified primary care physician in Lubbock, Texas.
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Noam Tamir
, CSCS, is a certified strength and conditioning specialist, FRC mobility specialist, and a pre- and post-natal certified trainer. He is the founder of
TS Fitness
in New York City.
Why trust NBC Select?
Macaela MacKenzieis a journalist and former Glamour editor who has covered beauty and wellness treatments for over a decade.Zoe Malinis a reporter at NBC Select who has covered health and fitness since 2020, including topics like sports bras,women s walking shoesandwrist weights.
For this article, MacKenzie and Malin spoke to experts about the importance of good posture and the role posture correctors can play in overall health. They also rounded up a handful of expert recommended and highly rated posture correctors to shop.
Catch up on NBC Select s in-depth coverage ofpersonal finance,tech and tools,wellnessand more, and follow us onFacebook,Instagram,TwitterandTikTokto stay up to date.
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