05 Dec 2024 We’ve all been told by teachers or parents to “sit up straight” at some point. Yet, for many, maintaining proper posture doesn’t come naturally and can lead to discomfort when forced. Add to this the hours spent peering down at our mobile phones or desktops, and you have a recipe for what’s colloquially known as “text neck”—a perpetual slouch that can impact your posture permanently.
Why is this an issue, you ask?
Maintaining good posture is crucial for balance: standing straight aligns your weight over your feet, aiding proper form during exercises and reducing injury risks. It also boosts performance in almost any physical activity, from tennis to skiing. More fundamentally, an optimal posture—considered the neutral alignment of your musculoskeletal system—ensures that vital body functions, like nerve and organ operations, proceed unhindered. It also stabilises your body, reducing the likelihood of fall-induced injuries. Conversely, poor posture can cause certain muscles to overstretch while others weaken, leading to pain and other debilitating symptoms.
Amidst these challenges, posture correctors have soared in popularity. These devices act as reminders to straighten up our back, providing the external cue needed to keep your spine aligned.
But do they really deliver on their promises?
How Posture Correctors Work
Posture correctors are diverse devices designed to aid in maintaining proper posture. These gadgets come in various forms, but there are generally two forms: wearable harnesses that align the muscles into the ideal posture and electronic gadgets that notify you through vibrations or sounds when you start to slouch or hunch. These tools are especially useful for preventing the muscle strain associated with poor posture habits, particularly in our tech-driven lives where many of us are glued to screens. This is in addition to its ability to prevent the overcorrection of posture, which can potentially cause more harm than good.
Whether it’s a physical harness that encourages your shoulders to retract or an electronic reminder to straighten up, these correctors work by retraining your body.
The human body tends to conserve energy by adopting the easiest posture, often leading to slouching if you sit for prolonged periods. A posture corrector interrupts this habit by ensuring you maintain an optimal alignment. When used regularly, it is thought to train your muscles to recognise and maintain better posture without the device. This is made possible because correctors are thought to employ proprioception—our body’s ability to perceive its position in space—to enhance this awareness. This sensory feedback is crucial for building the muscle memory needed to hold a healthier stance naturally.
So, what does this mean for you?
While posture correctors can guide your body towards better alignment and relieve minor discomforts, they are not a cure-all solution. For lasting change, understanding and addressing the habits that contribute to poor posture is crucial. Plus, these devices are most effective when used as part of a broader approach to posture improvement, including physical activity and ergonomic adjustments. Beyond that, individuals with severe back or posture issues, like scoliosis, should consult healthcare professionals before relying solely on these tools.
How to Choose a Posture Corrector
Say you’ve decided to invest in a posture corrector to manage those nagging pains from slouching over your desk or phone. Choosing the right one isn’t just about grabbing any device off the shelf; it’s about understanding your specific needs and ensuring the corrector is tailored to them.
This is especially so since it is common to see individuals who’ve experienced neck and back injuries, and in severe cases, even rib fractures, from using poorly fitted posture correctors that exert too much pressure on the spine and ribs. This underscores the importance of selecting the right type of posture corrector.
Consider the following types of posture correctors:
- Cross-Back Elastic Braces: These basic braces are designed for comfort and support. They work by pulling your shoulders back to align your clavicle, chest, and back properly. Often equipped with adjustable straps, these braces can help support spinal alignment.
- Moulded Upper Back Posture Correctors: Similar in design to the cross-back braces, these correctors include a rigid plastic or metal piece along the back that rests between your shoulder blades for added support. While they offer support for your upper back, they can be less comfortable and more cumbersome, potentially making them difficult to conceal under clothing.
- Longline Back Braces: For more severe posture problems or chronic back pain, longline back braces provide support, covering areas from your hips to the base of your neck. These braces are more rigid but are less versatile under clothing due to their size and coverage.
- Electronic Posture Reminders: These modern devices offer a tech-savvy approach to posture correction. Placed on the upper back, they vibrate to alert you when you’re slouching. Many models sync with a smartphone app, allowing you to track your posture habits and progress over time. While they don’t provide physical support, they are great for building awareness and encouraging active correction of your posture throughout the day.
How to Use a Posture Corrector
Integrating a posture corrector into your daily routine should be done with care to ensure it benefits rather than hinders your posture improvement efforts.
Here’s how to use one effectively:
- Start Gradually: Initially, wear your posture corrector for short periods, about 20 to 30 minutes per day, as your body becomes accustomed to the new alignment, but be sure not to use it all day.
- Combine with Exercises: To truly benefit from a posture corrector, pair it with specific exercises like a posture-strengthening exercise routine. This combination helps ensure that once the corrector is off, your body can maintain posture on its own.
- Monitor Progress: Keep an eye on your posture even when not wearing the device. The goal is to develop strength and muscle memory for good posture as you rely on your body’s natural posture that lasts beyond the periods you use the corrector. Plus, if you experience excessive pressure or discomfort while using the posture corrector, discontinue its use immediately and consult a chiropractor or health practitioner. Despite the numerous benefits advertised, it’s crucial to be aware of the potential side effects if the correctors are not used correctly. Always prioritise your comfort and safety when incorporating any new tool into your health regimen.
However, as mentioned, do remember that the primary function of a posture corrector is to remind you to maintain good posture. It’s not a permanent fix but a tool to teach your body the correct alignment without stooping. And be mindful of long-term use, as it could lead to muscles becoming over-reliant on the corrector, potentially resulting in muscle weakness.
Ways to Improve Your Posture Without a Corrector
As mentioned, improving posture goes beyond simply using corrective devices. So, start with foundational ergonomic adjustments, such as investing in an adjustable chair and ensuring your computer monitor is positioned at eye level. This can help reduce the strain on your neck and back. In addition, throughout the day, remember to vary your position frequently to prevent stiffness and encourage healthy posture habits.
Strengthening your core muscles is also key for improving posture. Exercises like planks and abdominal crunches help support upper body alignment and enhance overall posture. Activities like yoga and Pilates offer the added benefit of increased flexibility alongside strength, contributing to better posture naturally.
If posture issues persist, consider getting professional help, like seeking the advice of a neck chiropractor. Chiropractic services, for instance, with their focus on spinal and neck alignment and health, can provide tailored strategies for effective posture improvement. And at Chiro Time, our team is dedicated to helping you achieve optimal health through personalised care and support.
Contact us today for more information or to schedule an appointment.
