Computer posture problems are prevalent nowadays. Especially with the excessive amount of external factors working against us. In my case, these factors included high-stress jobs, working under fake lights, eating ultra processed foods, and drinking water loaded with chemicals (just to name a few). All these affected my posture in a negative way.
More people are working at their desks with their hands constantly on a keyboard and mouse. On top of that, add looking down at a phone for hours a day (for more info, check out the article I wrote on tech neck prevention).
All of the above variables lead to rounded shoulders, forward head posture, and upper back pain. These types of posture mistakes are very common among computer users.
In this post, I’m going to talk about whether or not posture correctors really work.
Do Posture Correctors Work?
Using posture braces can be a quick fix for poor posture. But it’s up to us to do the work. They can put us into proper posture, while we train our muscles on the correct position to be in.
Marketing for posture correctors often claims instant results. But they aren’t fixing our muscles. They’re simply teaching us a lesson.
While posture correctors can improve posture temporarily, it’s important for users to understand the concept of muscle retraining and strengthening to correct your posture.
Sustainable posture change comes from muscle balance. It doesn’t come from external, passive support alone.
What Is A Posture Corrector
Posture correctors are wearable braces designed to gently pull your shoulders back and align the upper spine. This can be very beneficial when we start to slouch forward at our desks.
These correctors work in different ways, because there are different types. Some just wrap around the shoulders, while others also wrap around the abdomen and lower back.
How Does A Posture Corrector Work
External support
Posture correctors show me what good posture looks and feels like. But it’s still up to me to activate the correct muscles.
Proprioceptive feedback
Proprioception is the body’s ability to sense its position, movement, and orientation in space without looking at it.
If you’ve ever seen a football player jump and catch a ball in the air, then touch his toes on the ground within centimeters of the out of bounds line, that’s proprioception. He’s catching a football thrown fast and hard over his head, but he still has the awareness of exactly where his toes are.
Anyway, back to the less exciting world of computer ergonomics and how proprioception applies to us desk workers. Posture correctors put us in a correct position, it’s up to us to feel what muscles we need to activate, in order to improve posture for the long term.
Limiting excessive forward shoulder movement
Any time we place our hands on something in front of us (keyboard, mouse, steering wheel), we tend to internally rotate our shoulders slightly. Getting in that position is fine and all. But we get into trouble when we hold that forward, internal shoulder rotation.
Posture correctors can be great for getting us out of that position short term. It’s a great eye opener, for me to break out of the repetitive strain and overuse of my shoulders. This helps me realize what a neutral, healthy shoulder position is.
What Muscles Are Responsible For Good Posture
When sitting at a computer for long periods, these can be any postural muscles that support my torso, head, pelvis, and arms.
Muscles supporting the torso:
- erector spinae (lumbar and thoracic spine support)
- multifidus (spinal stabilizer)
- transverse abdominis (deep core)
- obliques
- quadratus lumborum
Muscles supporting the head and neck:
- cervical flexors
- upper trapezius
- levator scapulae
- sternocleidomastoid
- suboccipitals
Muscles supporting the pelvis and lower back:
- gluteus medius
- gluteus maximus
- iliopsoas
- hip flexors
Muscles supporting the shoulders and arms:
- rhomboids
- middle and lower trapezius
- serratus anterior
- rotator cuff muscles
- deltoids
Are Posture Correctors Good For You
In my opinion, posture correctors have pros and cons. They are a tool. It’s up to us to use it to our benefit.
Posture correctors can reduce temporary discomfort and increase awareness. They can be good for showing me what position I need to be in. But it’s up to me to activate the correct muscles and re-learn what good computer posture is.
For more on what this correct position is, check out the article I wrote on how to improve posture while sitting at computer.
Posture correctors can also be a bad thing for me. Because overusing one can create complacency and dependency. I don’t want to rely on it. This wouldn’t be good for my long term muscle health and activation.
When To Use Posture Corrector
- during desk work
- during posture training sessions
- during rehabilitation under supervision
What To Look For In A Posture Corrector
Breathable material
We’re already sitting under fake lights at high-stress jobs. We don’t need to sweat anymore than we already do. This is why it’s important to me for a posture corrector to be made of breathable materials.
Proper sizing
Posture correctors are similar to putting on a shirt. There should be multiple size options. Finding the proper size is very important.
All of us are made differently. Different sizes, shapes, men, women, height, weight, etc. Companies already try to put us in a one-size-fits-all chair. It’s important that we don’t fall for that when choosing posture correctors.
Adjustable straps
They need to be adjustable, so we can find the right fit and form. Just because one person wears a large, doesn’t mean they are cut exactly like all others who also wear a large. Posture correctors need to fit just right. So, it’s important to have adjustable straps, in addition to the correct size.
Comfort during sitting
We’re already in discomfort from poor posture. We don’t need any help to hurt more. Comfort is a priority when I’m creating my workstation. This goes for office furniture, ergonomic devices (keyboard, mouse, external monitor), and especially posture correctors.
How Long Should You Wear A Posture Corrector
I can’t say how long “you” should wear one. For that, it’s important to seek professional recommendations first, before using posture correctors.
Making specific recommendations via the internet would be foolish. Although computer users share a lot in common when it comes to working conditions, we all have different variables.
What I can do is tell you about my personal experience. And I don’t want to wear a posture corrector for more than 30 minutes.
Like I said earlier, a posture corrector is a tool that temporarily teaches me how to get my body into a good position. It’s up to me to activate the correct muscles. That’s the only sustainable way to improve posture at computer.
Thanks for your interest in computer posture.
Todd Bowen – Computer Posture Correction and Pain-Free Ergonomics: For Office Workers Who Want to Fix Their Sitting Pain
P.S. If you liked this article, you’ll love the digital store I just published.
🙏 Thank you for supporting my work. -Todd