Using a Posture Corrector: Your Most Important Questions Answered

Co-authored by Eric Christensen, DPT and Eric McClure

Last Updated: August 25, 2021 References

We all know how easy it is to lean back in that comfy sofa after work or hunch over our smartphone while we ride the bus. But if you’ve ever had a crick in your neck or woken up with a sore back after a long day of lounging around, your posture may be to blame. To fix bad posture, some people go to a posture corrector, which is a fabric back brace that pulls your shoulders back and encourages you to maintain a neutral spine. While these correctors can be a solid reminder to sit up straight, they probably aren’t a long-term solution. Luckily, if you spend a few minutes exercising every day and remind yourself to sit and stand up straight, you can improve your posture without a fancy back brace in as little as 6-12 weeks!^{[1]
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Harvard Medical School
Harvard Medical School's Educational Site for the Public
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Question 1 of 4:

Does posture corrector really work?

Not really, but they can be helpful if you’re looking for a guide or reminder.^{[2]
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Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source} There’s no question about it—posture correctors will absolutely pull your shoulders back and remind you to stand and sit up straight.^{[3]
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PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source} However, you really don’t want to rely on them as anything other than a simple reminder to stop slouching.^{[4]
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Research source} While a posture corrector can show you how to sit and stand up straight if you wear it for a few minutes, they aren’t a good long term solution if you really want to fix the way you sit and stand since they won’t fix the underlying issue.^{[5]
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Expert Source

Eric Christensen, DPT
Physical Therapist
Expert Interview. 29 April 2021.}
- If you have some kind of medical condition impacting your movement, a posture corrector may relieve some of the painful symptoms temporarily, but they aren’t going to help you permanently recover.^{[7]
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  PubMed Central
  Journal archive from the U.S. National Institutes of Health
  Go to source}
- If you think of a posture corrector as a guide and not as a medical treatment, there may be some benefit.

Question 2 of 4:

Can I wear a posture corrector all day?

No, you shouldn’t wear one for more than a few hours a day.^{[8]
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Research source} If you rely on a posture corrector to stand or sit up straight, your muscles aren’t doing any of the work to prop you up. So while your posture corrector may help you keep a neutral spine while you wear it, the corrector will make your muscles weaker over time. This can actually make your posture problems worse if you wear the brace for too long.^{[9]
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- Some posture correctors are intended to only be worn for 20 minutes a day. Follow the instructions that come with your posture corrector if you’ve already purchased one.^{[10]
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Question 3 of 4:

Do doctors recommend posture correctors?

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No, most doctors tend to think they do more harm than good. There haven’t been a lot of medical studies on the long-term use of posture correctors since they’re a relatively recent trend.^{[11]
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Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source} Still, it seems medical professionals aren’t confident that they’re helpful as a long-term solution. Many doctors believe that posture correctors can even be bad for your back in the long run since they keep your muscles from developing in a way that makes it easy to maintain a good posture.^{[12]
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Expert Source

Eric Christensen, DPT
Physical Therapist
Expert Interview. 29 April 2021.}
- If you see a doctor and ask them how you can improve your posture, they’re probably going to recommend regular exercise, stretching, and avoiding prolonged periods of sitting. This is a proven formula for success when it comes to fixing bad posture.^{[14]
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  Harvard Medical School
  Harvard Medical School's Educational Site for the Public
  Go to source}
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Some researchers think a corrector may make you more aware of your posture. If there is any benefit to a posture corrector, it’s probably that they make you pay attention to the way you sit and stand. This can make you more likely to correct yourself, since you’re wearing a device that sits on your shoulders and back.^{[15]
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Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source} If you use a posture corrector for a few minutes a day and you look at the device as a reminder, there probably isn’t much harm in it.^{[16]
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Research source}^{[17]
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Expert Source

Eric Christensen, DPT
Physical Therapist
Expert Interview. 29 April 2021.}
- To put it another way, you probably aren’t going to hurt anything if you wear the posture corrector for 5-10 minutes every other day or so to remind yourself what proper posture looks like. But if you wear the brace for 6 hours a day, you may end up doing more harm than good as your muscles atrophy.

Question 4 of 4:

How long does it take to fix bad posture?

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It depends, but you can usually improve your posture in 6-12 weeks.^{[18]
X
Trustworthy Source
Harvard Medical School
Harvard Medical School's Educational Site for the Public
Go to source} In order to have good posture, you need to strengthen your core, back, and shoulders.^{[19]
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Trustworthy Source
Harvard Medical School
Harvard Medical School's Educational Site for the Public
Go to source} However, the amount of time that it takes to strengthen these muscles will differ from person to person. If you exercise regularly and you start sitting and standing up straight, you can fix your posture problems in as little as a month or two!
- Just as a reminder, you want your neck to curve forward a little, your upper back to stick back a bit, and your lower back to curve forward. Your spin should look kind of like the letter S. Keep your chin up and keep your spine perfectly vertical whenever you can.^{[20]
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- Planks, bridges, pull-ups, and back extensions are all great callisthenic exercises if you’re looking to strengthen the muscles you rely on for proper posture.^{[21]
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  National Health Service (UK)
  Public healthcare system of the UK
  Go to source}
- Stretching or doing yoga for a few minutes every day will dramatically improve your posture.^{[22]
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  Harvard Medical School
  Harvard Medical School's Educational Site for the Public
  Go to source}
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Changing your habits can really speed this process up. If you spend most of your day hunched over a computer screen, slouching in a chair, or staring at your phone, it’s going to be really difficult to fix your posture.^{[23]
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Trustworthy Source
Harvard Medical School
Harvard Medical School's Educational Site for the Public
Go to source} Try to avoid spending all day seated or lying down. Take frequent breaks, look up when you walk, and don’t stare at your phone while you’re on the bus or getting a ride somewhere.^{[24]
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- If you are forced to sit every day for work, roll a towel up and slide it behind your shoulders. Focus on sitting up straight so that the towel stays pinched against the back of the chair.^{[25]
  X
  Trustworthy Source
  Harvard Medical School
  Harvard Medical School's Educational Site for the Public
  Go to source} This is basically the same thing as a posture corrector, except your muscles will get stronger as you improve your posture!
- If you spend a lot of time at the computer, tape a note to your computer screen to sit up straight. This will help remind you to maintain good posture if you tend to get caught up in what you’re doing and slump forward or back while you sit.^{[26]
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