Posture seems to have caught everyone’s attention right now thanks to the rise in work-from-home jobs, coupled with the fact that everyone has a mobile device to stare at. Cue I often lament the sedentary nature of the modern lifestyle. Not only do we sit too much and move too little, many people alternate between leaning forward at the keyboard and looking down at their phones or tablets all day, every day.
Result? Poor posture is widespread, and concern is growing about what this means for public health. Head forward position (aka “Technology neck”), rounded shoulders, and slim, rounded spikes all contribute to:
- Pain all over the body
- Weak and imbalanced muscles leading to motor dysfunction
- Breathing problems
- Headaches and Migraines
Poor posture also affects your mood and how you react to stressful events. The field of awareness is expressed examines how physical states affect thoughts, emotions, and memory. Boredom or slack drains your energy, makes you negative, and can even lower your self-esteem. People also respond to you better when you hold yourself upright.
As more people are talking about this issue, interest in postural correction devices is increasing. The question today is whether they work and if you want to try one for yourself.
Types of Posture Correctors
Today, I’m focusing on wearables aimed at correcting forward head, round shoulders, and slack/circle through the mid and lower back — devices that you can buy at any store. any. Pneumatic traction devices and doctor-prescribed orthopedic devices designed to correct scoliosis are separate topics.
These devices come in several different types:
You had back brace, are harnesses that wrap around the front of your shoulders like backpack straps and cross between your shoulder blades. They can be made from elastic tubes or stiffer fabrics. They are designed to retract the shoulders and draw them more in line with the spine instead of rounding forward.
Posture bra look like a regular bra or sports bra, but they have a diagonal back brace built into the fabric.
Long position braces They look like crossbody braces at the top, but they extend all the way down your spine and connect to a belt that wraps around your waist and supports your lower back.
You can also buy a lumbar support belt separate, as well as neck brace means to correct forward head posture.
The latest innovation on the scene for tech lovers is electronic posture device that you wear or stick to your back. Wearable devices vibrate when they feel slack, prompting you to correct your posture. Some electronic devices connect to an app on your phone, allowing you to track your posture throughout the day and see your progress.
Which is best for you? It depends on:
- What are you trying to fix, where are you feeling uncomfortable?
- When and how you plan to wear it – on or under your clothes, just when sitting at your desk or when exercising and commuting during your day
- Fit and comfortable
- Price range – posture correctors range from about $10 for a simple cross back brace to ten or more for more complex setups
Is the posture corrector working?
First let’s talk about how they are supposed to work. Fixed braces keep your back properly aligned. But for the most part, Posture correctors are very popular on social media that provide light mechanical support and, more importantly, a physical reminder to stay upright.. The mechanical support helps pull your shoulders into a more desirable retraction position. This physical prompt, or correct responsehelp you establish better habitual body position.
By the way, responsive feedback is probably one reason kinesiology tape (KT tape) works. It brings awareness to parts of the body that may be weak or vulnerable and prompts the nervous system to provide appropriate internal support. KT taping can also be used to establish better posture.
As for whether posture correctors are doing what they’re supposed to, a handful of studies confirm that posture correcting devices can help with better head, neck, shoulder, and back alignment. So in that sense, yes, they work. At least, the ones that have been tested work. The data is actually quite limited here.
Furthermore, there is virtually no evidence that they provide the end results we want — pain relief, better mobility, etc. A study of 32 women with neck pain found that wearing a compression shirt with a fixed brace for three months improved posture and reduced pain better than exercise. Other than that, there’s not much to go on.
So should you try one?
It seems Posture correctors do what they claim to do at the most basic level: help correct posture. If you have $20 and want to try one out, it seems pretty low risk. There are also instructions online for installing a do-it-yourself device using materials you probably already know.
That said, you shouldn’t rely entirely on devices like this to correct bad posture. You’ll also want to work out to strengthen your postural muscles. These include your core muscles, naturally, but correct posture is really a whole-body activity. Yet another reason why it’s important is to vary your position throughout the day, move around often, and include resistance exercises (insert shameless plugs for Primal Essential Movements at Primal Essential Movements at here) and balance exercises to improve your cognitive abilities.
Pretty much any strengthening exercise can promote better posture, as long as you do them in good form. The required score of 22 here is If you already have bad posture, you may be exhibiting that bad posture during exercise. Focusing on proper form and exercising in front of a mirror can help. For people who already have neck, shoulder, or back pain, a physical therapist can identify specific weaknesses and recommend a customized program.
In tomorrow’s post, I’ll also discuss how to specifically target those with rounded shoulders that are typical of people who work at computers, play a lot of video games, or stare at devices. in heart. (So most people.) Breathwork is another great tool, so I’ll link some relevant MDA posts below.
How to get started
Aim for the minimum effective dose. Start with a more basic elastic or strap style rather than jumping into a rigid core pneumatic device or a full back brace. The goal is to do as little as possible externally while developing internal postural strength and balance.
Try wearing it for a few hours a day for a few weeks. Let’s see how you feel. You may need to start less, 20 or 30 minutes and work up to an hour or two. I wouldn’t wear it more than that unless your physical therapist tells you to. It is theoretically possible to provide too much passive relaxation to the pectoral muscles. And of course, if you’re experiencing an injury to your shoulder or chest (a muscle tear, nerve compression, fracture, recent surgery, or acute, unexplained pain), talk to your doctor first. when tying the rope.
Let me know how it goes!
Post by Breathwork from MDA:
Why you should practice deep breathing (and how)
How to breathe properly
3 breathing exercises to improve vaginal tone and relieve stress in a jiffy
About the author
If you want to add an avatar for all your comments, click here!
