The best posture corrector isn’t necessarily the best for everyone. The sufferer with a slipped disc will not need the same device as someone with poor blood circulation.
Depending on the severity of your condition, the best posture brace will relieve and prevent muscle fatigue and ache. It helps with proper alignment of joints and bones, giving you greater flexibility and more efficient musculature, minimizing overuse and strain. The best product will help you strengthen the core and feel better about your overall physicality.
We want to give everyone a thorough idea of what’s available for correcting poor posture. From guidelines and tips to posture corrector reviews, we promise to do our part in making you and your posture better.
Top Rated Posture Correctors and Braces
- 1 Top Rated Posture Correctors and Braces
- 2 Best Posture Corrector Reviews
- 3 Why It’s Important To Have Good Posture
- 4 10 Common Bad Posture Mistakes: Increasing Posture Awareness
- 5 Tips For Better Posture: Long-term Posture Correction
- 6 Best Posture Exercises: How To Fix Your Posture
- 7 Making the Decision
Best Posture Corrector Reviews
1. Yosoo Back Posture Corrector
You’re probably not even aware you’re hunching over your workstation, focused more on productivity than posture. Hunched shoulders and curving the spine in unnatural ways can lead to neck, back and shoulder issues.
The best posture corrector for men ensures your shoulders are aligned with the spine when your mind isn’t focused on your stance. The Yosoo Back Posture Corrector was designed to be the best posture brace for rounded shoulders and relieving the kind of sprains, strains and spasms of back problems, and prevents slouching. This lightweight device provides the best posture support. Its Velcro feature allows adjustable chest circumference for a comfortable and appropriate for fit.
- Best posture corrective brace for keeping shoulders back.
- Adjustable dual tightening straps that ensure a fit for many body types.
- Worn under clothing, ideal for use at the office, home or outdoors.
- Padding may not go under arms if wearer is too large, leading to some soreness.
- Product does not come with instructions, which can make use troublesome for those not familiar with the best posture corrective brace.
- This best back brace for posture correction can be worn every day.
- One size fits 28″ to 48″ chest circumference.
- Lightweight, best posture corrector brace prevents skin pinching.
Poor posture is directly linked to back pain. The Yosoo Back Posture Corrector promises to prevent slouching and slumping, improving posture through shoulder and spine alignment.
2. Mueller Adjustable Back Brace
If you lift – whether on a loading dock or in the gym – the Mueller Adjustable Back Brace offers lumbar support to reduce strains, sprains and muscle spasms. As a best posture corrector for women and men, it’s engineered with a double layer design for adjustable, concentrated compression of the lower back and abdomen while you complete repetitive movement or engage in strenuous activity. This back brace is highly recommended for relief from injury-related back pain.
With extended sizing, these best posture braces have breathable fabric and internal molding that eliminates brace bunching and rolling. It has the facility to minimize back pain symptoms, decrease the need for anti-inflammatory medications and improve quality of life.
- Removable lumbar padding.
- Wearing the best back support belt for lifting compresses lower back for concentrated support.
- Exceptional and custom fit with its outer dual elastic tension strap.
- You must choose sizes carefully as many have found advertised sizes to be inaccurate.
- Not designed to for wear underneath clothing. Probably best for environments – gym, warehouse – where it can be worn outside of clothes.
- Due to potential bulkiness and weight, this may not be the best posture corrector for women.
- Double layer design offers custom and adjustable fit.
- Stainless steel design ensures support along spine and outstanding stability.
- Reinforces proper alignment of lumbar region.
If you want to maximize posture while working, minimize back stress at the gym, relieve current pain or train your body to have a better posture, the Mueller Adjustable Back Brace may be the best back posture corrector for you.
3. Cojino Comfort Posture Support Adjustable Back Brace
The Cojino Adjustable Posture Correcting Back Brace promises to ease discomfort and improve your quality of life. Among the best posture braces, expect relief from poor posture, slumping shoulders and back aches. With its comforting but forceful design, this brace pulls the shoulders back for a proper alignment. It also holds the lower back in place, training you to straighten posture.
Unlike many best posture corrector brace devices that require consistent and continual wear, the Cojino is a more medicinal process, worn over a t-shirt for no more than one to three hours.
- Sturdy redesign of brace offers adjustable waist and shoulder straps to fit varying sizes.
- Promotes best posture support and a healthy alignment of the spine and shoulders.
- A sound product for men, women and children suffering from back pain, medical conditions like scoliosis or injury.
- The magnets used in the design seem to hold no discernible benefit.
- Worn over an undershirt, this device only needs to used one to three hours per day.
- Flexible, casual design ensures a relaxing fit.
- An excellent unisex choice.
4. ®BeFit24 Posture Corrector
The ®BeFit24 Posture Corrector deserves to be on a list of posture corrector reviews. It comes with a workstation step-up guide featuring a comprehensive review for not just using the device but learning the best ways to set up workstations to eliminate pain, to prevent current pain and to help improve posture. Discover a range of posture tips, as well seven simple exercises you can perform at work.
The ®BeFit24 is one of the best posture braces for standing and sitting straight without putting undue mental effort into the tasks. It will quietly train your body to realign itself for proper posture in the neck, shoulders and back.
- Subliminally pulls shoulders to create proper posture without an uncomfortable, disorienting feel.
- Will gradually train your mind and body to sit and stand well.
- Comes with numerous extras that show how to create an environment for better posture beyond wearing the best back posture corrector.
- On some bodies, brace does not stay in place.
- The ®BeFit24 abdominal straps can ride up and chafe the arms.
- Known to build some discomfort if worn too long.
- Sleek, comfortable design avoids pinching and disruption of blood flow.
- An exceptional post-surgery, medical grade thoracic posture brace for reducing rehabilitation period.
- Figure eight corrective belt flexible enough to fit over any posture, shape or body type.
The ®BeFit24 Posture Corrector will go a long way in training you to manage better posture, reduce the possibility of spinal cord pain, increase muscle elasticity or improve current discomforts.
5. ERGO Posture Corrector by Wearable Ergonomics
The manufacturer describes this best posture corrective brace as such: A Revolutionary Posture Brace Back Support System for Men and Women – Posture Correction Made Simple & Easy!
The ERGO best posture corrector for men and women doesn’t disappoint. It is both an impressive support system and spinal cord exerciser. By helping to manage better posture, it alleviates excess strain and pressure on the joints and spine. The corrector will be instrumental in strengthening the core while you go about performing simple activities like standing, walking or sitting at the computer.
The ERGO has an ergonomic design. You’ll feel the positive effects as it effortlessly lifts and aligns the spine, supporting mid-back vertebrae while adjusting forward head positioning.
- Relieves up to 70 pounds of pressure on the joints and spine.
- Best back support belt for lifting engages core strength and exercises key posture muscles.
- Designed with a focus on the science of elastic resistant strength training.
- The ERGO Posture Corrector has a fairly expensive price tag.
- Portable and lightweight, an exceptional option for a range of exercise regimens.
- Adjustable, one size fits all body types.
- Design offers rapid and often immediate results in pain relief and posture improvement.
A powerful therapeutic tool and best back braces for posture, the ERGO Posture Corrector by Wearable Ergonomics will help align and decompress the spine and lead to stronger posture and rehabilitating injuries involving the spine, neck and shoulders.
6. Lifemall Women Chest Brace Up Hunchback Posture Shape Corrector
The Lifemall Women Chest Brace is the best back support bra. Its X-back straps straighten and reshape your posture. When using this chest corrector, you can expect an overall younger and slimmer look, and feeling more confident about your appearance.
The best posture corrector for women like this ensures you’re always comfortable and not constricting movement. It lifts and enhances the look of your chest while relieving spine, neck and back pain, and the impact of hunching. The Lifemall chest brace has adjustable front row hooks to manage firmness. Its wide shoulder straps improve supernumerary breasts and gather chest, promising an extra lift in your bra.
- Relives back pain and improves that hunched look by aligning backbone to a more natural position.
- Strap goes beneath the bra, providing comfortable and firm support.
- Adjustable row of three hooks.
- This best back support bra is not necessarily for the large busted woman who may need stronger support.
- Comes in a variety of sizes for the underbust and bra.
- X-strap vest corrector creates slimmer and younger look to the upper body.
- Engineered from 85% nylon, 15% polyester fiber and high, breathable elastic.
The Lifemall Women Chest Brace posture support for women will fit great, look good, help with posture and back pain, and make a noticeable difference to an active lifestyle.
7. Copper Active Posture Corrector Brace
Advocating that the back is the most essential parts of the body, the manufacturer behind the Copper Active Posture Corrector Brace designed the device to manage common back issues like hunchback. What distinguishes this best posture corrective brace from the competition is this product supports the entire back as opposed to a section.
This best back brace for posture correction has an easy fit and will not be a hindrance to movement in exercise, sports or heavy lifting. The Copper Fit is a great rehabilitative device. If you have an injury or severe back pain, it will provide the cushion you need for recovering and relieving discomfort.
- Adjustable shoulder straps ensure a natural feel.
- Will be instrumental in preventing injury during physical activity.
- 100% customer satisfaction or the posture corrector can be returned for a no-questions asked full refund.
- Customers have complained the sizing on these correctors are off.
- Shoulder straps can be too long, making it difficult to create a fit that effectively straightens shoulders.
- With the back involved in nearly every movement, this posture corrector will be key to managing physical health.
- Can speed up the repair of damage that results from pulls and strains.
- Supports the entire back as opposed to only half.
An outstanding resource for recovering and preventing discomfort in the back, the Copper Fit Posture Corrector is a healthy way to fight back.
8. Camp Ben Figure 8 Clavicle Corrector Brace
Perfect for the woman that needs a little extra support, the Camp Ben Figure 8 Clavicle Corrector Brace hugs the chest comfortably. Other devices like this may have a slimmer design, but this one has a thicker design ensuring a padded and cushy fit for all sizes and shapes. Put it on and immediately end any hunching issues or the forward lurching that can result from large busts.
The best back support bra holds the arms and shoulders back in order to prevent damage to the collar bone. A best posture brace for rounded shoulders, the Camp Ben will help prevent injuries, help in the recuperation of current injury or post-surgery pain and, with its deluxe reinforcement, make it safe to live an active lifestyle.
It takes only seconds to put on. Slip your arms through the harness and tighten. Tuck the ends of the harness through the “O” ring and secure it to the outside coming up under the armpits. If there is any initial discomfort in the beginning, it will go away it time as your body adjusts to keeping a correct alignment.
- Keeps arms and shoulders back to prevent collar bone damage.
- Thicker design offers a padded and comfortable fit.
- Will be beneficial to keeping corrective positioning in a healing hold.
- The straps can be thick and bulky for certain body shapes and can create significant pinching and pain under the arms.
- The design can make it difficult to reach the proper parts for adjustment or removal.
- The harness with its extra padding and thickness prevents damage to the collar bone.
- Prevents the hunched over look we subconsciously fall into when spending a lot of time at a desk.
- Designed from the highest quality materials.
If you’ve started feeling aches in your back, or need a device post-surgery to help with rehabilitation, the Camp Ben Figure 8 Clavicle Corrector Brace is the best corrector to manage pain and recuperation.
9. Stand Up Str8 Posture Corrector Middle Back Exerciser
The Stand Up Str8 Posture Corrector is portable and easy to use. Designed to strengthen muscles between the shoulder blades, it encourages proper posture without needing a full brace. Through an unique set of fits, forms and movement, the device not only minimizes damage, it slowly reverses years of poor posture in as little as two minutes every other day.
The Stand Up Str8 is not a brace and isn’t required to be worn for extended periods. Designed by a certified rehabilitation specialist and personal trainer with over two decades of experience in the field of body pain, the device has two cushioned arm loops and a strong elastic band. The band uses resistance to align middle back muscles while the adjustable arm loops manage tension to reinforce the exercises. The product comes with guidelines for its use and access to videos to ensure users take full advantage of the product’s benefits.
- Designed by a certified member of the American College of Sports Medicine and Professional Fitness Instructor Training.
- Not a conventional brace and doesn’t require being worn for long periods of time.
- The device minimizes health risks associated with forward head leaning, slouching shoulders and other components of poor posture.
- Some have found the device too painful, pinching and burning across the chest.
- It has been argued the design does not effectively manage the many muscles involved in good posture.
- More a posture exerciser than a corrector, the device gradually creates strength in the shoulders and back.
- Ability to improve all forms of posture without wearing a brace under your clothes for long periods of time.
- Comes with instructions for proper form, fit and movement, and links to videos.
The Stand Up Str8 Posture Corrector is going to help you develop better posture and in turn better health.
10. Comfort Posture Corrector and Back Support Brace
The Comfort Posture Corrector and Back Support Brace comes from a manufacturer with 15 years in the design and engineering of orthopedic devices. This product is an ideal tool for correcting posture for kids or adults, highly recommended for dealing with conditions such as kyphosis (forward rounding of the back), lordosis (excessive curvature of the inward lordotic in the lumbar and cervical regions), kyphoscoliosis (deformity of the spine characterized by abnormal curvature) and winged scapula (weakness, damage or contusion to the long thoracic nerve of the shoulder).
The device will be advantageous in the rehabilitative process after injuries or surgery on the thoracic and upper lumbar sections of the clavicle and spine. It will promote better posture, the reduction of scoliotic decompensation and the prevention of progressive spinal curvature as well as aid in the semi-rigid fixation of the spine.
- Developed as a tool for retraining the mind and body to use natural and healthy posture.
- Instills relief from pain, injury and strenuous activity, as well as aid in the avoidance of sprains, muscle spasms and strains.
- Prevents slouching and manages long term pain related to bad posture.
- The brace has been known to squeeze the abdomen, especially among larger individuals.
- Not recommended for anyone with minor posture problems.
- Fully adjustable shoulder straps and waist belt provide a custom fit that molds to the body.
- Designed to prevent long term curvature of the spine and to promote good behavior in that regard.
- Exceptional tool for recuperating and rehabilitating injury and post-surgery issues involving the back, shoulders and neck.
The Comfort Posture Corrector and Back Support Brace is the first step to improving posture and overall appearance and health. Whether from injury or work-associated pain, it will recreate the natural anatomy you should have.
Why It’s Important To Have Good Posture
When we think about good health, almost no one ever puts posture on the list. Even the arduous fitness guru or adviser doesn’t include good posture in their programs.
As critical as being active, eating right, avoiding harmful substances and getting a good night’s sleep are, anyone who understands poor posture knows how it drains energy, puts undue stress on metabolic systems and increases fatigue.
The importance of posture is growing among the general public. Businesses are offering posture-positive work areas and promoting well-being programs. Activities that encourage good posture, like yoga and physical fitness, are also growing in popularity.
Good Health and Good Posture
Good posture means bones, muscles, joints, ligaments and spine are not only properly aligned, but they are as strong as nature intended. Proper alignment means vital organs will operate at peak efficiency. Good posture helps the nervous system function normally. The lasting effects of poor posture can impact total health and impair everything from digestion to breathing and movement.
Influences & Symptoms of Poor Posture
- Rounded shoulders
- Bending at the knee when walking or standing
- Head leaning too far forward or backward
- Back pain
- Body aches and pains
- Muscle fatigue
- Tension headaches
- Leaning weight to one side
Causes of Poor Posture
Poor posture results from several issues. Long term sitting or standing are major culprits. Ironically, jobs that both require sitting and ones that ask for lifting and constant standing can lead to poor posture as our bodies subconsciously adapt to bad habits and environmental conditions. You also develop poor posture from injury. Other factors can include sedentary activity such as playing video games, watching television and even spending too much time in vehicles.
Poor posture can result from a lack of confidence as we hunch over in an attempt to hide ourselves. Excessive weight, poor sleeping on a bad mattress, falls, foot problems, stress, a muscle imbalance and even emotional issues can affect the way we stand, sit, walk and posture.
Tips for Promoting Long Term Good Posture
- Excess weight often pulls on the spine and weakens the core. Keeping weight down minimizes the possibility of poor posture.
- Well-designed exercise keeps the body flexible and supports proper posture but should be done carefully. Many weightlifters develop severe back problems by pushing too hard.
- A good mattress supports the spine and aids in the maintenance of natural upright posture.
- Many injuries can lead to abnormalities later in life and poor postural adaptations. Pay attention to how bumps, slips, jarring and falls affect the way you walk, sit, run or stand.
- Get your vision checked regularly. Straining to see can force you to lean too far forward to see. Forward leaning is a major symptom of poor posture.
- Try to have a posture-positive work station. Your chair should be of appropriate height and conducive to good posture (ergonomic seating, computer monitors not too far away, footrest so that you’re not putting undue strain on legs).
- Be conscious of sitting up and straightening in all things that you do.
10 Common Bad Posture Mistakes: Increasing Posture Awareness
Back pain is the world’s most common ailment. While it can come from a variety of sources, the majority of sufferers create the situation that led to the condition, even if unintentionally. This includes sitting or standing in unnatural manners.
While there are ways to improve back pain (surgery, exercise, corrector braces), one way often overlooked is good posture. No matter what condition, not aligning your core sufficiently only hurts the situation.
With a greater understanding of how important good posture is, we are in a better position to avoid behavior that leads to bad posture symptoms. In that regard, here are 10 common mistakes we make regarding posture and tips for how to fix bad posture.
While it may seem relaxing, over time slouching and sitting will strain muscles, joints and soft tissue. The tension can turn into pain. When seated, focus on proper alignment. It will feel uncomfortable at first, but you can gradually condition muscles to support the change.
- Sleeping (in the wrong position)
Sleeping in the wrong position or on the wrong mattress plays a major role in posture. As we engage in poor posture habits during the day, we reinforce it by not resting the way we should. Avoid sleeping on more than a single pillow and, if you have lower back pain, sleep with a pillow between the legs to better support the hips.
- Hunched Texting Back
Tight chest, weak upper back, neck pain and strain in the lower back are all symptoms of sitting over a keyboard and shaping the body illogically to focus on personal devices. This contributes to things like rounded upper back and head leaning.The most counterproductive measure here is, of course, to stop curving the body to accommodate these situations. Periodic neck, shoulder and upper back strengthening will empower the core and, upon feeling the wellness of good posture, encourage one to do better..
- Rounded Shoulders
Excessive hunching leads to rounded shoulders. This is a condition where shoulders curl forward. The best way to see this is to stand in front of a mirror and let your arms hang naturally. If the back of your hands face forward, you could have rounded shoulders. Exercises like rowing, chest stretching and planking can ease the condition.
- Phone Cradling
Holding the phone between the shoulder and ear strains neck, shoulder and upper back muscles. It may seem harmless, but this is an extreme position the body was not designed to hold for even a short period of time. Hold the phone in your hand, get a hands free device or use the speaker.
- Leaning on One Leg
We put more weight on one leg than the other out of habit. But not standing upright distributes pressure more to one side of the lower back and hip. This creates pelvic muscle imbalances. Other factors here include carrying toddlers on the hip or heavy backpacks over one shoulder. It’s important to stand with weight evenly distributed on both legs.
- Flat Back
This is a condition where the pelvis is unnaturally tucked in and the lower back is straight instead of naturally curved. The body is actually stooping forward. A symptom here is an inability to stand for long periods without some pain or fatigue. Back extensions and exercises for the core, neck, buttocks and rear shoulder muscles will help.
- Buttocks Stick Out
High heels, weight around the stomach and conditions like pregnancy can lead to the buttocks sticking out and creating a pronounced curve in the lower back. Core and buttock strengthening exercises, lower body stretching and focusing on good posture will help.
- Chin Poking
If screens are too high or chairs too low, our bodies may rely on poor posture to manage the situation, such as poking our chins up and out to compensate. This contributes to misalignment between our spine and neck.Improve chin poking through simple exercises like gently stretching the neck up while tucking in the chin, bringing shoulders down and back towards the spine and properly adjusting the way you sit while working.
- Carrying Bags
Surveys reveal most woman carry bags weighing six pounds. Students are throwing equal amounts of weight over a single shoulder. This is not good for ideal posture positioning. If you need a carrier, select a bag, backpack or portfolio that’s lightweight and won’t add weight to the carry. Distribute weight in the bag so that’s it not “pulling” unevenly.
Another great resource for managing back pain and poor posture is a posture corrector. These devices encourage good posture and help alleviate any of the conditions on this list. Take a look at our guide for extra tips on preventing neck and back pains.
Tips For Better Posture: Long-term Posture Correction
Poor posture is usually the result of bad habits in everyday activity. Poor posture is often unintentional, something we do out of ease and comfort, never realizing we are aggravating the back, neck and shoulder pain we’d love to get rid of. Long term sitting or standing, consistent bending of the back, lowering or raising of the neck, cradling phones between ear and shoulder, heavy bags, driving and even carrying our children all lead to poor posture and its repercussions.
Fortunately, we can control the influences of posture if we know how to have good posture.
- A major component to back pain and poor posture is insufficient ergonomics in our surroundings.
Take note of when pain begins, where and how long it lasts. For instance, we might feel discomfort after a few hours of sitting at the computer at work, but not when sitting at the computer at home. See if the pain goes away if you alter the way you sit. Your pain may gradually build or come unexpectedly. There may be minimized or no pain on the weekends. Pain may come and go, remain consistent or start with a new employer, office chair or car. Locate the pain because whether it’s in the upper back, lower back, shoulder or neck could be important to a final diagnosis.
- Regardless of whether we sit at a desk or lift boxes, our muscles can experience fatigue.
In response, we’ll begin slumping, slouching, leaning forward, hunching or poking our chins out. This puts undue stress on our necks, spines, shoulders and backs.In order to keep muscles active and to not fall into bad habits, get in the habit of regularly moving for at least two minutes. Even if moving is part of the job, take a break, do some Xeroxing, ask your manager a question or grab a cup of coffee. Now, this routine won’t stop you from being tired. It’s designed to reinvigorate musculature, giving your posture a workout.
- You need to develop an awareness of ergonomics, posture and what affects it.
Whether at home, at work, sitting, standing, lifting or running, awareness is going to be critical to good posture. Note if you tend to lean your head back or poke your chin out to see your monitor. If your legs do not reach the floor while sitting, you may need a footrest so that you’re not putting undue long-term stress on the lower back. Know what conditions create back pain and what you’re doing to change them.
- Knowing how to keep good posture includes well-designed and smart exercise. It is critical to the musculoskeletal system.
We’re not talking become championship bodybuilders. In fact, we’d advise against that. Like many athletes, these individuals often push their bodies very hard and eventually experience tremendous body pain, especially in their backs. Good exercise for preventing, rather than encouraging, back pain includes swimming, walking, bicycling, yoga, stretching and planking. Though we’re not advocating the elimination of lifting, in terms of posture, motion helps the body’s aerobic conditioning. And while reading about someone doing thousands of sit-ups at a time, they are also forcing the very curl of the spine we want to avoid. If you’re going to crunch or sit-up, do not feel the need to break records. Find regimens that balance the core and enhance back muscle strength.
- Try to be attentive to posture when your body is in motion.
All movement – from walking to typing and lifting crates – impact ergonomics and posture. You want to maintain good and proper posture to avoid even a minute injury. Walk tall with shoulders back. When standing, align the spine with your neck and don’t lean weight on a single leg as it can create an imbalance in the long term.
One last note: If you are suffering from back pain, want to avoid it or want to better establish how to have better posture, take a look at a posture corrector or back brace. These are exceptional resources for strengthening the back, spine, shoulders and neck by ensuring your core is always aligned and safe.
Best Posture Exercises: How To Fix Your Posture
Despite knowing the benefits of good posture, many of us don’t have it. We live with hunched backs, imbalanced hips, rolled shoulders and all the disadvantages of having them – including pain. Whether your condition is accident related or the result of poor habits, you can alleviate the problem. Options include surgery, creating ergonomic environments and using corrective posture devices.
Another simple to apply solution is exercise, one of the best ways to improve alignment and encourage good posture. Regular exercise will boost energy, make your spine and its associated systems stronger, and have muscles functioning more efficiently.
Self-assessing Your Posture
When you have good posture:
- Joints are stacked.
- Ears are aligned with the shoulders.
- Head, neck and chin are stacked.
- Hands hang alongside the hips with palms turned in.
- Spine and pelvis are in neutral positions.
- The ribs are over the hips.
- Hips are over the heels.
If your body does not match all the criteria above – and it most likely doesn’t – you are probably one of the hundreds of millions with poor posture. This isn’t a terminal condition and can be worked on. Exercise builds muscle, releases tension, provides greater energy and creates a slimmer, taller image. Here are a group of eight exercises and practices that can help improve poor posture.
Sit or stand in a comfortable position. In- and exhale naturally while raising the shoulders and shoulder blades to the ears. On exhale, bring the shoulder blades down and together. Start with a set of five to 10 reps, increasing the set by five every week until you reach 30 or what you’re comfortable with.
Yoga is a great step toward knowing the best exercises for posture. Good posture and yoga are about a strong core that empowers joints, ligaments, bones, nerves and all other components. From power postures to standing forward bend and the upward-facing dog, yoga strengthens the core without straining it, relaxing and improving body form.
Take a side photo of yourself standing. If your upper back is curved with the neck and head leaning forward, you have a hunchback posture, caused primarily by leaning forward over a workstation or computer for long periods of time. Chest muscles have tightened and upper back muscles have loosened and weakened to accommodate the awkward shaping. Relieve this situation with myofascial release using a massage ball. Stretching can reinforce upper back pastoral muscles. Upper back foam rolling is excellent for hunchback.
Leave your arms at your side. They should hang alongside the hip with the palms facing in. If hands are in any way not aligned with the hip and the palms turn toward the buttocks, you have rounded shoulders, the result of a tightened chest and shoulders pushed forward and rotated. Perform chest stretches, chest compression, upper back foam rolling and close gripped rowing to correct the situation.
The fluid movement involved with proper swimming can strengthen the core and back. It’s a resistance workout that requires good form and balance. Freestyle, the breaststroke, the butterfly and the backstroke all offer complete workouts that use the entire body. Swimming builds endurance, healthy weight and tones muscle, all aspects needed for good posture.
Planking is considered one of the best exercises to improve posture as it employs exacting core conditioning, testing endurance in the abs, back, glutes and hamstrings. It improves balance and supports proper posture. Planks can also offer all the toning you might achieve with crunches or sit-ups, but without the risk associated with straining the spine and back.
Like yoga, pilates is a program designed to teach correct positioning and posture with a series of exercises engineered to strengthen core muscles. Through repetition, posture will not just be improved, but you become more comfortable with holding your body in natural ways with less effort.
The Alexander Technique
The Alexander Technique teaches how to track tension in the body and how to release it. It shows the best ways to stand, sit, lie and move in natural ways that won’t initiate tension. For many, this will be an exceptional and simplified introduction to understanding efficient posture behavior.
Making the Decision
Managing good posture requires effort. Correct posture is critical to keeping important and intricate structures in the spine, back, neck and shoulders healthy and efficient. With good posture and back support, you greatly decrease the possibility of damage and pain.
People who sit in office chairs and stand throughout the day need back support. These actions greatly strain muscles and can put stress on the spine. In time, the stress of poor posture will alter the spine’s anatomical characteristics. This can lead to problems with discs, muscles and joints, as well as potential damage to blood vessels and nerves. Back and neck problems have been associated with headaches, fatigues and issues with everything from breathing to major organs.
It is important to know how to keep correct posture. This can include managing your environment and carefully watching your actions. The perfect situation will have movement support good posture, being automatic and requiring little effort. One should be able to adjust posture fluidly, moving in ways that alleviate current issues and eliminates potential ones.
We have a library of tools that can help in that regard. We have corrector posture braces, tips on preventing neck and back pains, back support bras and tips on creating the ergonomic environment you need to support good posture. Let us help you identify incorrect posture with the best posture corrector devices and show you the best ways to fix back problems.