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. They re a good reminder for your body, and you should incorporate them into your life along with regular exercise to strengthen the core and back muscles, says Noam Tamir, a certified strength and conditioning specialist and founder ofTS Fitnessin New York City. 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 the posture correctors below are recommended by our experts or are highly rated options that meet expert guidance. We included both digital and physical correctors.
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.
If you ve never worn a posture corrector before, Tamir recommends starting with an affordable model and seeing if you can wear it consistently. This option has one of the simplest designs on the market there s two adjustable straps that slide over your shoulders like a backpack, and you tighten them using easy-to-reach straps in the front. You can wear the posture corrector under or over clothes, and the brand recommends keeping it on for a maximum of two hours at a time.
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 recommends the Berlin & Daughter Posture Corrector and appreciates its soft straps. It comes in sizes XS to XXL, and you put it on like a backpack before tightening its adjustable straps and closing the waistband around your sternum or belly button. You can wear the brace while working out as well as under clothing, but the brand recommends wearing it over a thin undershirt for comfort.
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
Both of our experts recommend the Upright Go 2, a rechargeable, simple to use digital posture corrector that has up to 12 days of battery life per charge, according to the brand. Its two built-in movement sensors alert you to slouching with a gentle vibration, and it connects to an app that lets you track your progress. To further accommodate for personal preference, there are two ways to wear the Upright Go 2: you can attach the sensor to the base of your neck viahypoallergenic adhesivesor, for those who find the stickers bothersome, there s anecklace attachmentyou can purchase separately.
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
Posture-correcting bras are specifically constructed with extra support around the shoulders and back to help the wearer stay more upright, says Tamir. They may have features like extra large padded straps or additional back panels, for example.
Forme s Power Bra is one of the most popular options on the market with a 4.8-star average rating from 2,512 reviews on the brand s website. Resembling asports bra, it s made with six tension fabrics and eight double-fabric panels, which train your body to develop muscle memory, improving your posture and upper body alignment, according to the brand. The bra, which was designed by an orthopedic surgeon, is available in sizes XS to 3XL. Forme says you can use it during the daytime or overnight, and pay for it using yourFlexible Spending Account(FSA) or Health Savings Account (HSA) card.
Reporter for NBC SelectZoe Malinwears the Power Bra, which the brand sent her to try, while doing yoga, Pilates and barre classes. It pulls my shoulders back and reminds me to check that my back is straight instead of curved, something that s especially important to do exercises correctly in some of my fitness classes, she says. But it s not super restrictive, so I can still move freely.
Type:physical
Best adjustable posture-correcting bra:
Etalon Posture Bra
Etalon Posture Bra
- Adjustable straps
- Customizable support levels
- Multiple sizes available
- Higher priced option
If you re looking for an adjustable posture-correcting bra, Etalon s is a great option with a 4.6-star average rating from 78 reviews on the brand s website. It has an array of wide adjustable straps that let you customize its support level looser straps offer more gentle posture correction, while tighter straps offer more intense posture correction. The bra is designed to engage the upper back muscles and promote muscle memory, as well as evenly distribute weight across your chest to reduce strain on your shoulders, according to the brand. It s also made from 21% spandex, so it s compressive to reduce bounce during exercise. Etalon s Posture Bra is available in sizes XS to 3XL, and comes in two versions: 2.0, for A to D cups, and 2.0 Full Blast, E to H cups. You can pay for it with your FSA or HSA card.
Type:physical
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Frequently Asked Questions
Bad posture can be caused by numerous factors, says Tamir. And ultimately, we re all at risk since we will all lose muscle mass and function as we age. That said, here a few of the main factors that cause poor posture, according to Tamir
- 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
Poor posture can cause problems beyond back pain. Improper alignment of the neck can lead to jaw tension, which can cause headaches and affect sleep, experts say. Posture can also impact your lungs and digestive system since those organs get squished when you slouch.
Slouching also makes you more prone to injury, says Tamir. When you re lifting things [and have poor posture], you have an increased chance of injuring yourself, he says. For example, when you re lifting up your arm to grab something, because of the positioning of your shoulders when you slouch, you re increasing the chance for there to be a shoulder impingement.
Posture correctors can be grouped into two main categories that describe their function:
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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.
If used correctly, posture correctors can be effective. But ideally, they shouldn t be doing the work for you. 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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