Do Posture Correctors Work? We Asked Spine Experts

How do posture correctors work? These wearable devices, which can look like harnesses, corsets, or full shirts, gently pull our shoulders, back, and neck into position. They claim to be able to train us until good posture becomes second nature. They promise to lift us out of our slump—but do posture correctors deliver on their promises? We asked experts to set the record straight.

Why Is Good Posture Important?

Good posture is like a superpower. It can increase our energy, reduce strain on our muscles and joints, improve our digestion, boost our mood, and make us look more commanding and statuesque. Essentially, good posture allows our systems—nervous, circulatory, respiratory, and so on—to function correctly.

There is a risk of developing pain related to slouching, and good posture can prevent the development of that pain. When you are upright, either sitting or standing, your body has muscles that should be activated and muscles that should be relaxed. Slouching mixes up those muscles, which can be painful.

As you get older, falling becomes more of a risk and a problem. Good posture equals good balance, which reduces fall risk and injuries that might be sustained related to a fall. But chronic slouching is a hard habit to break, as you know if you constantly catch yourself hunching over your laptop like a teddy bear that's losing its stuffing.

What Posture Correctors Can Do

Posture correctors reposition us into sitting and standing the way Mother Nature intended: shoulders pulled back and aligned with the spine, chest open. When you use a posture corrector, you're putting a few things into motion.

Increase Mindfulness

Often, we aren't fully aware of what our bodies are doing at all times. A posture corrector gives you a little reminder. “It increases your awareness of the way you want to hold yourself, which provides feedback to your body and brain,” says Theresa Marko, licensed physical therapist and board-certified orthopedic clinical specialist.

Train Your Joints

Wearing a posture corrector teaches your body how to hold itself. Joints can get used to sitting the wrong way and default to that spot when you stand or sit. "By using a posture corrector, your joints become accustomed and your muscles learn to fire in that position,” says Marko.

Improve Muscle Memory

Muscle memory is part of the joint training piece of the puzzle. As your joints get trained, your muscles learn those new positions, as well. When we repeatedly activate those muscles in our new upright stance (so the idea goes), eventually muscle memory kicks in, turning our lumpen teddy bear into a gracefully erect swan.

What Posture Correctors Can't Do

That said, a posture corrector is not a shortcut or magic bullet. “You don’t want to rely on a device or brace to do the work for you,” Marko says, “but rather train your muscles to give you the support you need by building up your strength.” The irony is that constantly wearing a corrector may encourage your muscles to slack off, leaving you even weaker and more slouch-prone. 

Serve as a Long-Term Solution

It’s fine to try a corrector if you need a posture refresher course, but wear it sparingly, says Rahul Shah, a board-certified orthopedic surgeon: “When patients ask whether they can use them, I advise no more than an hour a day.” Think of a posture corrector like a personal trainer: She can show you proper form, but she can’t do the reps for you.

Relieve Your Back Pain

If you’re having back pain and hope better posture will alleviate it, you’ll probably be disappointed, says Tara Jo Manal, physical therapist and senior vice president of scientific affairs for the American Physical Therapy Association. “There’s no good evidence that poor posture leads to pain,” Manal says. “Many studies have sought to link the two and failed to do so.”

If your back hurts, you'd be better off seeing a doctor or physical therapist rather than buying and wearing a posture corrector to fix your issues. “A physical therapist can help identify limitations in your strength or flexibility that could be contributing to your problem, and offer ergonomic advice if you’re deskbound, ” Manal says.

Strengthen Your Muscles

In fact, posture correctors can weaken your muscles if you rely too much on them. When you wear a corrector, your body is supported by the structure in the corrector, so you don't have to engage your muscles as much to hold yourself up. The critical thing with posture correctors is not to overuse them or rely on them too much. Only use them when needed to remind your body to hold itself in the correct position.

Types of Posture Correctors

It depends on the amount of support you want (just a shoulder brace or full back coverage?) and what’s comfortable for your body. While you want a snug fit, you should still be able to move freely. “Correctors are not immobilizers,” Manal says. “If they’re tight or rigid, they won’t allow your muscles to strengthen and could cause other unintended problems.” A few popular options, if you're considering a posture corrector:

Berlin and Daughter Posture Corrector

Soft and flexible, this one slips over the shoulders like a backpack and is sleek enough to fit under clothes (if that’s what you prefer). It's available in six sizes (XS–XL).

Hempvana Arrow Posture Corrector

Made of lightweight, flexible hemp fiber, this one easily goes over the shoulders and fastens around the waist, and the straps are fully adjustable. It's available in two sizes (S/M and M/L).

Upright GO 2 Smart Posture Corrector

This high-tech option uses built-in sensors to monitor your posture throughout the day and syncs with an accompanying app to report on your progress. Put it in training mode and it will gently vibrate whenever you start to slouch, the way your mom used to poke you at the dinner table.

Other Ways to Improve Your Posture

Practice good posture without the brace. “Think of stones in a stack,” Shah says. “Your ankles, your pelvis, your lower back, your chest and shoulders, then your head—each is a stone stacked on the one beneath it.”

He also recommends stretching and strengthening exercises like yoga and Pilates that open up the pelvis, shoulders, and upper back. Although standing nice and tall may feel weird at first, he says, “as you do more exercises and get stronger, your body is going to adapt. Eventually, you’ll find it’s uncomfortable to assume bad posture.”

Also, make sure you're not staying in one position for too long. Movement is crucial for good posture, as it prevents bad habits like slouching from setting in and keeps your muscles and joints from locking up. If you're working, sitting down watching TV or reading, set a timer and get up every half hour or so. You'll feel better once you get your blood flowing and it's a good reset for your posture.