Wearing This For 15 Minutes A Day Can Train You To Stop Slouching, Experts Claim (2024)

Put a finger down if you sit hunched over a computer for multiple hours a day. Now put another finger down if you have poor posture and achy muscles because of it. If you have two fingers down, it may be worth investing in one of the best posture correctors.

A posture corrector is a device designed to help improve and maintain proper posture by aligning the spine, shoulders, and neck, says Brian Wallace, DC, a chiropractor at Pinewood Family Care. It’s typically worn like a backpack, working to gently pull the shoulders back to align the spine in a more neutral position. In turn, the consistent reminder helps retrain the body’s muscle memory over time, making it easier to maintain good posture even when the device is not being worn.

On top of that, a posture corrector can help alleviate discomfort and pain in the neck, shoulders, and lower back that’s typically associated with poor posture, says Wallace. It can also improve breathing and circulation if you’re prone to slouching, he adds.

That may be helpful because, unfortunately, bad posture can have some pretty negative effects on your body. In fact, incorrect posture can put stress on your spine, which can then be the cause of musculoskeletal disorders, per a 2023 study. Research has also found that poor posture, particularly while sitting, can lead to your muscles getting fatigued quicker when exercising. (However, more research needs to be done.)

But before you grab a posture corrector, here are some things to consider.

What to consider

Adjustable straps

In order for a posture corrector to do its job, it has to be comfortable. It should fit properly so you actually wear it, says Kushagra Verma, MD, a board-certified orthopedic spine surgeon at DISC Sports and Spine Center. The device should not restrict your range of motion, and it’s best to look for adjustable straps to ensure maximum comfort for your build and body type, Wallace says.

Support

The best posture corrector will offer the right level of support for your needs without feeling so rigid that it causes pain or discomfort, says Wallace. Some are designed for mild correction, while others provide more robust support, but the corrector should have straps that disperse the weight evenly across your back and shoulders for effective support.

Material

High-quality materials will ensure the posture corrector lasts longer and withstands regular use, says Wallace. Dr. Verma also suggests breathable materials that won’t cause excess friction or sweat and are easily washable, like hemp or nylon fabric.

How we chose

Women’s Health editors, including contributor Andi Breitowich, consulted an orthopedic spine surgeon and chiropractor to determine what factors make the best posture correctors stand out from the rest. We also researched the bestselling, most popular posture correctors and combed through extensive testing notes to narrow down the top five picks. To build our list, we focused on key features like comfort, fit, support level, and discreetness.

So, if you’re looking for the best posture corrector for you, we’ve got you covered. Keep reading to find the best pick for your specific needs, according to chiropractors.

The Dr. Arthritis Posture Corrector is a top pick from Dr. Verma and our best overall choice because it’s comfortable, lightweight, and effective. Its adjustable straps offer a tailored fit around the shoulders and upper back, and the neoprene-nylon blended material stays in place without slipping or sliding as you move. The design is also developed by spine doctors with the goal to realign and support the spine, while simultaneously reducing back strain and alleviating pain.

The posture corrector also includes a doctor-written handbook with back-strengthening exercises to do in tandem with the wearable device, Dr. Verma says. It offers tips and accessible workouts to strengthen and stretch your back to improve posture, prevent injury, and aid recovery. After all, Dr. Verma stresses that it's important to avoid being dependent on a device. This physical therapy program can be a complement to the posture corrector, aiding in rebuilding muscles in the upper back, neck, and shoulders.

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If all you need is a gentle reminder to alert you when you’re slouching, this wearable device is your pick, Dr. Verma says. Unlike other posture correctors, this one attaches either via a clip to the front of your bra or with adhesive to the skin on your upper back and vibrates when your posture starts to slip. It also comes with an app for your phone so you can track your stats over time while monitoring your progress.

Plus, if you like the idea of a discreet device that creates a custom training program for your unique posture, Dr. Verma says this tech-based option is great for wearing while at work. Instead of manually correcting your form, it trains you to be mindful of your posture while aiming to create long-term habits.

This budget-friendly pick offers strong and effective support, which makes it great for alleviating back pain and improving posture, says Wallace. Similarly, the thick, adjustable straps provide clavicle support whether you’re sitting at a desk or out for a walk. Its two support bars also ensure back and shoulder stability. For maximum customization, the strap around your waist is adjustable for best comfort and flexible support.

Even better, its breathable fabric is easy to clean and the soft sponge shoulder pads help to release pressure and avoid chafing. Just note that this posture corrector is recommended to be worn over clothing, so it’s less discreet than other options on the list.

If you prefer stronger support for your back and shoulders, this wearable device is it. The adjustable, thick straps are soft and padded, and the double-strap back brace has a waist strap and another elastic belt for extra lumbar support. It also has two auxiliary support bars in the padded back strip for added structure. The double-cross design provides strong support from all angles, and we find that it gently disperses tension needed for alignment without causing discomfort.

Another perk? The mesh fabric is breathable and easy to clean, which Dr. Verma says is a plus. The tough stitching also makes it durable for long-lasting wear.

This brace is worn like a backpack to help train your muscles for better posture, while also helping relieve upper back and neck tension. The triple strap support gently pulls the back and shoulders which helps ease the spine into a straighter position. What’s more, the adjustable straps and waistband offer custom support, and the hemp material is soft, lightweight, and more flexible than other options on the list, Dr. Verma says.

Also, unlike other wearable correctors, Dr. Verma notes that you’re able to put on the device without difficulty or assistance. All you have to do is slide the straps around your shoulders, wrap the waistband around your upper waist, and voila—you're set to go.

Meet the experts

• Kushagra Verma, MD, is a board-certified orthopedic spine surgeon at DISC Sports and Spine Center.

• Brian Wallace, DC, is a chiropractor at Pinewood Family Care.

Do posture correctors actually work?

The scientific data is limited, but posture correctors can be effective, short-term devices to help retrain your body to stand better, Dr. Verma says. It also serves as a constant reminder to be mindful about your posture, which is especially helpful for those who slouch at a desk all day, Wallace says.

That said, it’s important to not rely solely on a posture corrector, says Dr. Verma. Instead, it should be used in conjunction with a physical therapy program that's focused on strengthening the shoulders, scapula, and upper back to help stabilize the postural muscles (muscles in the abdomen, pelvis, and back), Dr. Verma says.

How long should you wear a posture corrector?

To start, Wallace recommends wearing a posture corrector for 15 to 30 minutes at a time, gradually increasing the duration as your body adjusts. Exactly when you wear it is up to you, but it’s most effective when worn during activities that promote poor posture such as sitting at a desk or working on a computer. With that in mind, a posture corrector should not be worn 24 hours a day, Dr. Verma says. Wearing it too often can lead to muscle dependencies, especially if you don’t strengthen the back in conjunction, so it’s best to sport the device for at most up to eight hours a day, he says.

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