Does a Posture Corrector Brace Work?

June 14, 2020 8 min read

So what's up about posture correction braces and shirts?

Do they help you or do they do nothing? 

Do you suffer from back pain, stiffness, or self-consciousness because of posture?

Bad posture can stem from an injury, bad habit, or genetic predisposition, but with time, effort and the right tools, it can be corrected. Everything from yoursitting position, your ability to live an active lifestyle, and youremotional state can be negatively impacted by poor posture. Incorrect posture and alignment creates muscular imbalances, which can lead to further imbalances below the upper body. 

Muscular imbalances are caused by a variety of factors and lead to tightness in certain areas and weakness in other areas.

Muscular imbalances and the resulting discomfort related to poor back posture can be detrimental to your health and well-being. But with the use of a proper brace, you can retrain your muscles to achieve your natural posture.

There are many different posture braces, posture shirts and other devices that you put on your body designed to improve your posture. The best fit will vary by individuals depending on the source of the poor posture, and individual body types. 

With a growing percentage of our population working in office jobs (infamous for creating computer hunching induced "tech neck") posture is something that is growing in public awareness.

There are a lot of products in the posture marketplace; everything ranging from different exercises to products like posture correction shirts and braces, but the most important thing is to find something that is comfortable that you can wear on a regular basis.

Posture Corrector Braces counteract our tendencies to round shoulders and hunch. When we sit with our shoulders forward for extended periods of time, the soft muscle tissues get tight across your chest. If your posture is chronically in a bad position, it feels strained to hold your shoulders back or to stand up straight. Your back gets rounded and shoulders go forward. Below is a picture of the incorrect and  correct postures. When wearing a posture brace your muscles get pulled back to what used to be your natural position. Even 15-30 minutes a day can help alleviate those muscles and get you back on track to having the natural posture you strive for. 

Posture Brace The Natural Posture - What is the correct alignment

For the tissues in the front of your chest, like your pec(chest) muscles, they’re actually going to adapt to this position and they're going to shorten. Your back muscles are going to lengthen and become too long. What happens when they've adapted this way is those shortened muscle tissues are going to make it really hard to get out of that position and go into a better postural position.

This is because you're always going to be fighting tension formed by bad posture.

 A posture brace is the best tool to help you get started on the journey of achieving your best posture.

That's the principle of tissue adaptation. Your body basically does whatever you hold for a long period of time. Your body will adapt to the position you stay in the longest day after day. In a brace, you're stretching the shortened chest muscles, and encouraging your back muscles to contract. We can adapt to a bad position or we can adapt to a good position.  It really just comes down to which position you're in the most.  

So if you're still wondering, do posture correction braces or shirts actually work?

The short answer to that is yes! Try a brace for just a few minutes and you will feel the difference.

If you're wearing a brace that’s pulling your shoulders back, externally rotating your arms, lifting your chest up and you wear it for eight hours then your tissues will adapt to the way the pec(chest) muscles are most of the time. The upper back muscle tissues are going to be a little bit shortened and it will help you maintain this position.

 

Does a Posture Brace work? Sitting example.

See more Incorrect and Correct Postures

So what is leading to bad posture in the first place? There are a variety of factors, such as poor sitting position, injury, or physically demanding job. But often, other factors in the body can contribute to your posture, namely your hip placement. Often in individuals with posture issues, the hips have an anterior tilt of the pelvis. This means you are tipped forward and your butt is kind of sticking out. If you have this, then your body may develop a condition known as thoracic kyphosis.  

 

This results in the rounding of the upper back. Rounding of the upper back is going to encourage your shoulders to fall forward.  The key here to prevent this is to consciously tuck in your tailbone and strengthening your core muscles. By tucking in your tailbone, strengthening your abs, and wearing a brace train your upper back, you can banish bad posture for good. One of the easiest ways to start putting your mindset in the right place to fix your posture is with a comfortable, quality posture brace. 

Check Out Our Top 5 Most Popular Braces Here!

Need help deciding what brace to get? Take our Posture Advisor Quiz which will guide you in finding the absolute best product for your situation. Click Here to take the quiz. 

BONUS: The Natural Posture™ Improvement Guide E-Book included with all purchases ($6.99 USD value).

The guide includes step by step instructions on corrective stretches and exercises and tips on how to use posture support devices. 

 

Frequently Asked Questions about Posture Braces

When should one wear a posture brace?

Posture braces can be worn at all times and especially during those periods where you are guilty of maintaining a poor posture behavior. This may include during the office hours, binge watching at home, cooking, reading, sweeping, walking or using any gadgets or devices.

 

Can you sleep with a posture brace? 

Wearing a posture brace to bed can get really uncomfortable, it is not recommended to wear a brace to sleep.

 

Does wearing a posture corrector work?

Posture Correctors are clinically proven to improve posture. Posture Correctors should be used as a tool to expedite your posture improvement journey. When a posture corrector is combined with stretches and exercises your results will be more significant than without using a posture corrector. 

 

How long should you wear a posture brace for?

Start with wearing the posture brace 15-30 minutes a day. If you feel pain or are tired from wearing the brace take it off and wear it again the next day or two. Gradually keep adding more time until your body gets used to the corrected posture position.

 

Can you wear a posture corrector under clothes?

Yes you can wear a posture corrector under clothes. There is many kinds of posture braces that can hide under clothes. There is minimal posture braces that are thin and easy to hide and also there is posture bands that easily hide under clothing as well. Both can be found here on our braces and supports page.

Should I use a posture corrector?

A posture corrector can be used by every adult. If you are looking to improve your posture and would like to expedite the process than using a posture brace will be very beneficial to your posture improvement journey. 

Which is the best posture corrector?

There is many different kinds of posture corrector styles. The best posture corrector depends on what your need is. Do you need full back correcting, just upper back correcting? We have created a Posture Advisor Tool to help you figure out what posture brace will be most helpful to you. It can be found here.


How many hours a day should you wear a back brace?

Start with wearing the posture brace 15-30 minutes a day. If you feel pain or are tired from wearing the brace take it off and wear it again the next day or two. Gradually keep adding more time until your body gets used to the corrected posture position.

How can I stop slouching?

To stop slouching there is many things you can do. Wearing a posture brace will help you by preventing you from slouching. Exercises and stretches will improve your back and chest muscles so it will be easier to not slouch as well. 


What is the best way to correct posture?

There is 3 ways to correct posture fast. Posture Correctors, Stretches and Exercises. Posture Correctors should be used as a tool to expedite your posture improvement journey. When a posture corrector is combined with stretches and exercises your results will be more significant than without using a posture corrector. 

How long does it take to correct posture?

To correct posture it can take anywhere from a few days to many weeks or months. Your posture took a long time to develop so it will take some time to correct. When using a posture brace your back will feel the results in 10-15 minutes. You will feel your back muscles working to hold your posture upright and in an improved position. 

Do posture bras really work?

Posture bras and bands are clinically proven to improve posture. Posture bras should be used as a tool to expedite your posture improvement journey. When a posture bra or band is combined with stretches and exercises your results will be more significant than without using a posture corrector. 

Which back brace is best?

There is many different kinds of posture corrector styles. The best posture corrector depends on what your need is. Do you need full back correcting, just upper back correcting? We have created a Posture Advisor Tool to help you figure out what posture brace will be most helpful to you. It can be found here.

Is it OK to wear a back brace all day?

It is not ok to wear a posture brace all day because it will be very painful and uncomfortable. Start with wearing a posture brace 15-30 minutes a day. If you feel pain or are tired from wearing the brace take it off and wear it again the next day or two. Gradually keep adding more time until your body gets used to the corrected posture position.

Can you correct a hunched neck?

Yes you can correct a hunched neck or forward head posture. Exercises and stretches are the key to improving your neck posture. Daily neck stretching and back posture improvement will improve your hunched neck. Please see our bookon how to improve forward head posture. It can be found here

Is slouching bad for your back?

Slouching sometimes is not bad for your back but don't make it a habit. Pro-longed slouching will leave your back with posture imbalances that will cause long-term effects. It is important to actively work on your posture daily and remind yourself to maintain proper posture so overtime it will still be in great condition when you are older. 

Can poor posture be corrected?

Yes you can correct poor posture in several ways. Exercises and stretches are the key to improving your poor posture. Daily chest stretching and back posture improvement will improve your poor posture. Please see our book on how to improve posture. The book has daily posture stretches and exercises that will improve your posture over-time. It can be found here.

What exercises improve posture?

Some posture improvement exercises are related to your core, back and chest muscles. Daily stretching of these muscle groups is required for posture improvement. Some exercises to improve posture are: Spinal Extension, Planks, The Mountain Stretch, Chest Stretch, Cat-cow Pose, Child Pose, Back Pump. The following stretches can be found here.


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