Posture Correctors: Are They Worth It? (Evidence-Based)

Do they really work? A Short Summary

Posture is not a static position, but a dynamic reaction to a changing environment. The goal of good posture is to listen to your body and be aware of it, so you can readjust quickly when you feel unease, which is where posture correctors can help.

Posture correctors serve as a reminder or awareness creator, helping you readjust your posture and providing short-term relief, but they are not a long-term solution. It should not be worn for multiple hours a day to avoid further weakening of the key muscles that should hold your posture correctly. Instead, you should implement longer-term solutions into your life, such as muscle training (specifically for the back), lifestyle changes (such as using an ergonomic office setup, practising Pilates or Yoga), and, in severe cases, physical therapy.

Introduction

Back pain. According to the WHO, back pain and even specifically lower back pain is the single leading reason for worldwide disability, which accounts for over 600 million people affected globally (World Health Organization, 2023). It might be the reason you read this article, or the worry about how your posture might cause future pain.

Hence, in this article, we explore whether posture correctors are effective, what scientific research has to say about them, and present five questions you should ask before buying a posture corrector.

Before we start, why should you trust this article?

Hi, I am Frederic and the author of this article. In addition to finding top talent for top remote companies, I was, in a previous life, a certified Personal Trainer, having completed a rigorous 4-month training program in Cologne, Germany. Additionally, I base this article on reputable scientific research (referenced below). I also do not have any financial affiliations with any references mentioned, as I only want to post the highest-quality resources I can find.

First, let us define posture.

What is posture?

Posture is not a static position, but rather a constantly shifting dynamic reaction to anything, from, for example, gravity, an ergonomic home office, or heavy luggage when you are travelling as a remote worker. It is not only your back or how you sit, but your entire body, such as how your legs move when you walk or how your body naturally expresses itself when you are happy, fearful, or interested (Ingraham, 2025).

Ultimately, posture is your unconscious, natural reaction and expression to your environment.

What makes a poor posture?

As posture is primarily the result of your habits, poor posture manifests as a harmful positioning routine that causes physical stress, such as slouching in an uncomfortable chair for hours. Research has shown that maintaining a poor stance for 30 minutes increased the participants' anxiety, stress levels, and negative emotions (Nair et al., 2015).

A great example of poor posture is the many young tech talent eager to advance their careers, often sacrificing their well-being at their computers, unaware of the risks of overwork and on their health, until their back pain eventually pushes them into being aware of poor posture, wanting to fix it.

What makes good posture?

In contrast, good posture is characterised by proper alignment of your body parts, promoting smooth, sustainable movement. A person with good posture moves efficiently, with naturally aligned bones and joints that do not put physical stress on them (Kendall and Kendall, 1968).

It is essential to note that good posture is not a single static position but instead your natural, constantly changing stance in response to external influences. In this sense, being aware of your posture, sensing unease, and quickly aligning the position to feel natural again is what makes good posture.

Is your posture even important?

The best example of the importance of good posture I have personally experienced was when I joined a fencing team every week as a total beginner. Initially, when I was in the "En garde" position (as shown in the picture), my posture was poor. My posture felt heavy and forced, which made me react slowly to attacks, and I was off balance and felt incredibly tired after working out. After a few months, though, my posture and "En garde" stance began to improve, and I realised how much more balanced, coordinated, and composed I was, with faster reaction time and a feeling of refreshment after my workout. Feeling light on my feet, in control, and agile. This is why good posture matters: you can react better, faster, and more efficiently while remaining composed. Additionally, with good posture, you tend to be more aware when your stance feels uncomfortable or static and can make adjustments.

Although good posture is essential, it is often overrated in the fitness industry and often proclaimed as the primary criterion for injury prevention, pain relief, and overall health, which is not the case (Ingraham, 2025). Still, your current posture may limit mobility or even cause pain. Thus improving your stance can help alleviate these issues.

In this sense, maintaining proper posture helps keep you focused and awake, while a poor stance can reduce lung capacity by up to 30%, potentially harming your body in other ways (Tattersall and Walshaw, 2003; Moreno and Lyons, 1961).

Posture Correctors: Do They Truly Work?

Research studies have shown that posture correction can help prevent back pain or strain (Kim et al., 2015) and improve head posture within just 4 weeks, thereby reducing forward head posture (Abdollahzade et al., 2017). One study even showed that correcting participants' posture drastically reduced their muscle activity, enabling them to be more relaxed when working in a fixed position (McLean, 2005).

Another study found that combining posture correctors and active stretching exercises significantly reduced neck pain than conventional neck exercises (Joshi and Poojary, 2022).

However, it is essential to note that posture correctors should be worn as a reminder for readjusting a poor position and should not be used for multiple hours in a day; otherwise, your body may start to rely on the corrector and weaken the key muscles that keep your posture upright in the first place (Rodriguez, 2021). Hence, posture correctors should not be viewed as a cure, but rather as a short-term aid or reminder to adjust your posture. They are not a long-term solution (Castro, 2025).

Doctors often recommend posture correctors in conjunction with muscle training (specifically for the back), lifestyle changes (such as using an ergonomic office setup, practising Pilates or Yoga), and, in severe cases, physical therapy (Castro, 2025). Primarily, neck pain is associated with a lack of awareness of one's own posture (Edmondston et al., 2007). Therefore, having a posture corrector as a reminder or awareness creator may be helpful in the short term, but it is not a long-term solution.

As posture correctors are not a long-term cure for back pain but rather provide short-term relief, let us explore other options to posture correctors first.

What are other options to posture correctors?

There are many other longer-term solutions, which you might find more effective. We have made a small list, which hopefully helps:

• Muscle and strength exercises. Build muscle to strengthen your back. Muscular imbalance is often a major cause for poor posture, as one side is too relaxed and weak, while the other side is too tense. We are writing a blog post about it soon.
• Mobility training and stretches. Perform frequent mobility exercises to ensure your painful area has sufficient range of motion and to lubricate your joints. I personally like Kelly Starrett's books (such as "Becoming a Supple Leopard"), and he also sells 12-week longevity programs. Or joining a Yoga or Pilates Club can also help tremendously. Any sport that lubricates your joints (through mobility exercises), makes you more aware, balanced and flexible.
• Take frequent breaks while working and get up and move around. A study found that using timers or reminders can improve posture by increasing awareness, as they constantly prompt you to readjust (Robbins et al., 2009). Try it out yourself at work: Set a timer for every 25 minutes, and then either move, raise your hands, stand up, or adjust your back. The ultimate goal is to listen more closely to your body and regularly become more aware of your posture.
• Use ergonomic furniture for your home office, such as height-adjustable desks, ergonomic mice, and chairs.
• Learn more about the reasons for your pain. I personally like Paul Ingraham's eBook series.
• In case your back pain persists, seek professional help, such as your house doctor, physiotherapist or chiropractor

If you have considered all of these options and still believe a posture corrector is the most beneficial for you in the short term, here is a brief guide we use to help you choose the most suitable posture corrector.

How to choose the most fitting Posture Corrector

As every person and their need is different, there are essential questions you should ask before buying a posture corrector, as it otherwise can be ineffective and, at worst, even harmful. Here are the five questions we would ask ourselves before buying a posture corrector:

1. Does it focus on your weak spots? If you are slouching, a posture corrector that targets this area is needed. If you are unsure, look in the mirror and identify your areas for improvement.
2. Is it the right size, adjustable, and feel comfortable to use? We recommend trying the posture corrector on in person before buying, to ensure it feels comfortable to wear and is the right size, thereby avoiding any potential frustrations. Unfortunately, skin irritation or chafing is a common problem with prolonged wear.
3. Can you put it on by yourself, or do you need help? The goal is that you can autonomously put on posture correctors, not use outside help.
4. Are the materials high-quality, breathable and washable? To make sure you can use the posture corrector as long as possible.
5. Is the brand reputable and recommended by physiotherapists? To make sure you only buy a high-quality and approved posture corrector that is actually effective.

We personally like the posture corrector/trainer from Blackroll, but there are many great options available.

References

Do you want to read more in-depth about what the science says? Have a read of the following referenced articles for further information:

• Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimising
• Kripa, S. and Kaur, H., 2021. Identifying relations between posture and pain in lower back pain patients: a narrative review. Bulletin of Faculty of Physical Therapy, 26(1), p.34.
• Rybski, M.F., 2024. The Knee, Ankle, and Foot. In Kinesiology for Occupational Therapy (pp. 305-319). Routledge.
• World Health Organization: WHO and World Health Organization: WHO (2023) Low back pain.
• Ingraham, P. (2025) Does Posture Matter? A deep dive.
• Harms-Ringdahl, K., Ekholm, J.A.N., SCHÜLDT, K., NÉMETH, G. and ARBORELIUS, U.P., 1986. Load moments and myoelectric activity when the cervical spine is held in full flexion and extension. Ergonomics, 29(12), pp.1539-1552.
• Edmondston, S.J., Chan, H.Y., Ngai, G.C.W., Warren, M.L.R., Williams, J.M., Glennon, S. and Netto, K., 2007. Postural neck pain: an investigation of habitual sitting posture, perception of ‘good’posture and cervicothoracic kinaesthesia. Manual therapy, 12(4), pp.363-371.
• Robbins, M., Johnson, I.P. and Cunliffe, C.J.C.C., 2009. Encouraging good posture in school children using computers. Clinical Chiropractic, 12(1), pp.35-44.
• Kendall, H.O. and Kendall, F.P., 1968. Developing and maintaining good posture. Physical Therapy, 48(4), pp.319-336.
• Tattersall, R. and Walshaw, M.J., 2003. Posture and cystic fibrosis. Journal of the royal society of medicine, 96(Suppl 43), p.18.
• Moreno, F. and Lyons, H.A., 1961. Effect of body posture on lung volumes. Journal of Applied physiology, 16(1), pp.27-29.
• Carney, D.R., Cuddy, A.J. and Yap, A.J., 2015. Review and summary of research on the embodied effects of expansive (vs. contractive) nonverbal displays. Psychological science, 26(5), pp.657-663.
• Nair, S., Sagar, M., Sollers III, J., Consedine, N. and Broadbent, E., 2015. Do slumped and upright postures affect stress responses? A randomised trial. Health Psychology, 34(6), p.632.
• Kim, D., Cho, M., Park, Y. and Yang, Y., 2015. Effect of an exercise program for posture correction on musculoskeletal pain. Journal of physical therapy science, 27(6), pp.1791-1794.
• Abdollahzade, Z., Shadmehr, A., Malmir, K. and Ghotbi, N., 2017. Effects of 4 week postural corrective exercise on correcting forward head posture. Journal of Modern Rehabilitation, 11(2), pp.85-92.
• McLean, L., 2005. The effect of postural correction on muscle activation amplitudes recorded from the cervicobrachial region. Journal of Electromyography and Kinesiology, 15(6), pp.527-535.
• Joshi, R. and Poojary, N., 2022. The effect of muscle energy technique and posture correction exercises on pain and function in patients with non-specific chronic neck pain having forward head posture—a randomised controlled trail. International journal of therapeutic massage & bodywork, 15(2), p.14.
• Rodriguez, Christina. (2021) Do posture correctors work? plus expert tips on how to use them.
• Castro, C., DO (2025) 'Do posture correctors actually work?,' Orthopedic Institute of NJ, 1 October.