The promise of instant posture improvement is alluring, especially for those of us spending hours hunched over desks or devices. Devices marketed as posture correctors claim to alleviate back, shoulder, and chest pain associated with poor posture, but do they actually work? And are they a helpful tool or a potentially harmful quick fix?
The market for these devices is diverse. From relatively inexpensive options like the Lidl posture trainer (now sold out) to more premium products like the Forme sports bra, favored by Taylor Swift, there’s a posture corrector for nearly every budget and lifestyle. I recently tested the Vicorrect, a corset-like device with shoulder straps, to see if it could counteract my own tendency to slouch.
My experience mirrors that of many: long hours working on a laptop, often in less-than-ideal ergonomic setups – the sofa, the dining table, even in bed. This frequently leads to stiffness in my shoulders, neck, and back, despite regular exercise. A massage therapist recently pointed out the tightness in my shoulders with concern, prompting me to explore a potential instant solution.
However, experts are cautious. David Harris, a clinical director and clinical specialist physiotherapist at Oxford Circus Physiotherapy, doesn’t recommend posture correctors as a standalone solution. He does, however, acknowledge they can be beneficial for short periods. “They are definitely not something I’d recommend as a standalone solution for someone with poor posture, but if they asked whether they could wear one, I would say yes – for short periods,” he stated. The traditional understanding of good posture, he explained, involves a straight line running through the body, with ears aligned over shoulders and shoulders over hips. But he emphasized the importance of regular position changes, warning against becoming reliant on a brace to maintain an upright position.
Harris suggests that correctors can help with proprioception – improving the body’s awareness of its position in space and activating muscles to hold that position. The act of being pulled into a more aligned posture can “learn the right position for your body to be in.” However, he stressed that long-term improvement requires strengthening those muscles to hold the position independently. “We really want the muscles to work to hold that position, too.”
The Vicorrect’s user manual recommends starting with 30 minutes of wear, gradually increasing to a maximum of three hours over several weeks “to improve your alignment over time.” It also warns of potential discomfort or pain for those unaccustomed to the device. My initial experience involved a noticeable difference in posture while working, as the device physically prevented slouching. However, once removed, my posture quickly reverted to its usual state.
Defining “good” posture isn’t as straightforward as it seems. Ideas of proper posture vary across cultures and time periods. A study of European physiotherapists even revealed disagreement among professionals regarding optimal posture. Recent research even challenges the notion of a single “correct” posture, suggesting variations may reflect individual beliefs and moods rather than health status.
The link between poor posture and pain is also debated. While some evidence suggests a forward head posture (“tech neck”) can contribute to neck pain, an umbrella review of evidence indicates that poor posture doesn’t necessarily cause back pain. Alison McGregor, a professor of musculoskeletal biodynamics at Imperial College London, explains that the connection is “quite tenuous.” She notes that while poor posture can be uncomfortable, it’s often a symptom of weak muscles, which are the true underlying cause of back issues.
My experience with the Vicorrect continued over a fortnight. I gradually increased wear time to 45 minutes daily, primarily at home. One evening, forgetting I had it on, I ventured out on public transport. Wearing a posture corrector on a crowded train proved uncomfortable, bordering on claustrophobic, and resulted in a rather sweaty and undignified exit at my stop. A friend’s comparison of the device to a dog harness didn’t help matters.
McGregor emphasizes that while a corrector can serve as a reminder to correct slouching, strong muscles are crucial for sustained good posture. She warns that relying on a brace can lead to muscle weakness. “It can sometimes be useful to remind people they’re slouching,” she says, “but strong muscles to support your spine are the biggest part of maintaining good posture.”
Inspired by this, I incorporated reverse flies into my gym routine, an exercise Harris recommended for addressing rounded shoulders. I attempted to wear the corrector during my workout, but it proved cumbersome and uncomfortable, sliding around and bunching up. Harris stressed that the appropriate exercises for posture improvement are highly individualized and require assessment by a physiotherapist.
However, McGregor highlights that simple behavioral changes can also make a significant difference. “A lot of our posture is related to our behaviour – we are what we do repeatedly,” she says. “Improving it can just be about restarting the body to work again.” This includes taking frequent walking breaks, consciously sitting upright, and engaging core muscles. “It’s important to break up long periods of sedentary behaviour with movement and be mindful of how you’re sitting.”
The appeal of quick fixes is understandable, given that it can take for exercise to demonstrably improve posture, and many people have limited attention spans for long-term health interventions. As my trial period ended, I found wearing the posture corrector increasingly tedious, with minimal impact on my habitual posture. While it may have heightened my awareness of my body, it’s difficult to determine whether any improvement was due to the device itself or to my increased focus on exercise and posture.
I’ll keep the posture corrector for occasional use, but I’m wary of creating a reliance on it. The limited research linking poor posture directly to back pain, coupled with the risk of muscle weakening, suggests that a more holistic approach – regular exercise, mindful movement, and a focus on strengthening core and back muscles – is a more sustainable and effective strategy for long-term postural health.
