Whether you're absorbed in work or on your phone, if your head is tilted even 15 degrees forward that's the equivalent of
27 pounds of weight being placed on your neck, according to New York-Presbyterian. That's why adopting good posture is one relatively simple way to elevate your self-care routine. The best posture correctors can help encourage the habit, whether it's through a wearable electronic device or a strapped "brace" that aligns you more manually. Even everyday clothing solutions like posture bras or shirts can help if you're looking for the most discreet option. The key is to use the posture corrector regularly so you can reap its benefits.
To learn more about posture correcting devices, Bustle reached out to Dr. Natalie Richards, a chiropractic physician and owner of
Revive Chiropractic Wellness Center.
Posture correctors will remind you to straighten up in different ways: some have straps to support your lower back or keep your shoulders from falling forward; however, Dr. Richards does warn it can still be "easy to drop your head forward while wearing those” so they will still require some active effort on your part.
For that reason, she recommends “the electronic ones that you can put on your back and will buzz every time you start to slouch.” If wearable tech isn't for you, I've also included a posture-correcting bra, belt, and shirt that all come recommended by Dr. Richards. "Posture correcting shirts are a great option since you can wear them all day and it doesn’t require extra effort to remember to sit up straighter and roll your shoulders down and back," explains Richards.
But those items can get pricey, so if you're shopping more on a budget, a brace style with shoulder straps can still be a good option. Look for
easy-to-adjust, lightweight ones that you'll be able to wear with ease either under or over your clothes.
For those who sit for hours each day at work, she also recommends
this lumbar support pillow, along with this one. Dr. Richards also notes that posture correctors are a great place to start but daily exercises, like keeping your head against the headrest while driving or lying down with a rolled-up towel behind your head, will further encourage good posture.
And remember that it's always a good idea to check with your healthcare provider first to make sure the posture corrector you're eyeing is right for your specific needs.
1 The Best Electronic Posture Corrector
Upright GO 2 Posture Trainer gives you real-time vibration feedback when you need to straighten up and it works in tandem with an app on your smartphone to help you track your posture throughout the day so that you can make improvements over time (you can even get a daily posture report if that's something that would motivate you). The small device resembles a white pebble and easily attaches to your back with one of the 10 included silicone adhesives. Each adhesive promises up to 10 wears ( replacements sold separately). Reviewers love how low-profile this option is.
It has a long battery life, running up to 40 hours before it will need a charge. When the time comes, it’s easily rechargeable with an included micro-USB and it comes with a convenient travel case. The unit itself is extremely lightweight, weighing just 0.38 pounds.
One reviewer raves: "I must be honest, I purchased this device as a skeptic. HOWEVER, I am so pleased first, with how easy it is to use and secondly, how accurate! I am already noticing myself correcting my posture even when I don't have the device on. Oh and the adhesive is comfortable and lasts SEVERAL uses! Someone asked me if I had gotten a new hair style because I looked fresh....I think it was my posture improvement!” 2 The Best Posture Brace
For support from your shoulders down to your back, this
posture brace offers stability and alignment, thanks to the dual bars of support positioned in the back. The washable polyester posture corrector comes with soft Velcro straps to adjust at the waist and shoulders for a perfect fit, and the spongey shoulder pads prevent any digging in. The design also is cut away from your underarms to avoid chafing. It’s available in two sizes but there is also a belt extender included with each purchase to ensure that you’re finding just the right size. To start training your body for better posture, the brand recommends you wear it up to 30 minutes a day before working up to two hours daily. One reviewer raves: “I really like this posture corrector. I do feel that it takes some getting used to and depending the line of work your in may determine how long you can wear it daily. It fits good it helps take that muscle strain off my back, as ai suffer from severe Kyphosis (hunchback) and spinal stenosis (narrowing of the spine). Definitely worth the money.” 3 The Best Budget Posture Corrector
Vicorrect adjustable posture corrector is a great pick if you’re looking to try out a posture corrector on a budget. It fits around the shoulders like a backpack and it’s available in two different sizes, so it can fit a wide range of chests. It's made with soft polyester and stretchy elastic for comfortable wear, and it’s recommended that you wear it up to two hours daily for at least 21 days to see results. The adjustable straps easily Velcro in place, and reviewers commented on how effortlessly it can be worn under clothes. Plus, this corrector promises to help align your shoulders and spine to create proper muscle memory so that you can start standing straighter on your own. One reviewer raves: "I noticed an immediate improvement in my posture when I put it on. It's stiff, but not uncomfortable. Easy to wear under clothes. Exactly what I wanted.” 4 The Best Posture Correcting Bra
Dr. Richards says the biggest problem with conventional bras is that the pressure is not well balanced. There usually isn’t enough support in the bra's back so this puts a lot of pressure on the shoulder straps and the main band. "With a posture correcting bra [like the one featured here], the weight is evenly distributed due to the added support in the back panel of the bra. This allows for less pain in the shoulders and mid-back which is always a great benefit," she says.
Leonisa Wireless Posture Bra is an adjustable posture corrector that doubles as a wireless bra so it can easily go under clothes. It’s made with stretchy, breathable materials, including 90% polyamide and 10% elastane. One happy customer said: “So lightweight and comfortable I don't even know it's there.” Just note that it's recommended that you hand wash this pick. It also comes in a wide range of sizes (up to DD) and in multiple neutral colors. One reviewer raves: "I am very pleased with this bra. I’ve been trying to find something that will help me improve my posture. The other products that I’ve tried are more cumbersome and can be seen through clothing. Plus, they have straps that cut across the bust line which is very uncomfortable. This bra fits well and provides plenty of support [...] and really helps to keep my back straight. [...]" 5 The Best Posture Correcting Shirt
posture correcting shirt offers a compressive fit to support the back and shoulders — ultimately helping to promote better posture. The manufacturer also claims this shirt can aid in muscle and joint recovery. It’s machine washable and made from a stretchy polyester-spandex blend that shapes to your body (note: reviewers did mention that it has a tighter, form-fitting cut). It also comes infused with copper and zinc to help fight odor, making it a great option for all-day wear as an undershirt, or for hitting the trail or gym. It's available in two colors and comes in sizes ranging from Small through XX-Large. One reviewer raves: "This shirt is amazing! I've had back and shoulder pain from being an athlete and overall living the hard working rough and tumble way. [...] This shirt does not ride up. Yay! It has the support in the shoulders I was hoping for. I can feel a slight pull back and it's so good! The arm holes aren't cutting off blood flow [...] I highly recommend this shirt to anyone with upper back, neck, and shoulder pain.” 6 The Best Posture Corrector Belt For Your Lower Back
For those contending with lower back pain (or looking to keep it at bay), a posture belt might be the solution. "The BetterBack is a great device for those with desk jobs to utilize. It is incredibly easy to let your core relax while sitting and that puts a lot of excess pressure on the low back, so something like the BetterBack can help counteract that," Dr. Richards says.
More specifically, the
BetterBack Posture Belt helps stabilizes your pelvis, encouraging you to practice good posture for your entire body. It wraps around your lower back and knees, so it's not the most discreet option on this list but that hasn't stopped Amazon shoppers from giving it impressively high ratings. This adjustable posture corrector can fit waists that measure up to 38 inches. It was featured on Shark Tank and even comes with its own carry case, should you want to bring it to work then back home for use in the evening. One reviewer raves: "I tend to sit on the couch a lot to work online using a laptop and/or other devices. I have so many pillows and cushions piled up trying to find backsupport and keep from hunching over and ruining my back for the day. This item is awesome. I find myself using it every time I am sitting for more than a minute. It feels great, and has completely relieved my ongoing hip pain. [...] It looks odd when you are wearing it - but who cares? Bonus -- the straps attached between my knees provides an interesting spot for my laptop that is elevated off my legs for better airflow!” Experts Referenced: Natalie Richards, Chiropractic Physician at Revive Chiropractic Wellness Center