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According to Dave Smith, a postural alignment specialist and consultant for the San Francisco 49ers, many NCAA players, Dave Smith, a postural alignment specialist and consultant for the San Francisco 49ers, said: "A bad posture". and the US Women's Tennis Association. Poor posture can make your muscles unbalanced, weak or too tight, which can lead to pain, joints and degenerative discs, injuries and even osteoarthritis, he says.
Sooo, how do you practice sitting down and standing with proper posture? Your first instinct may be to try one of those posture correction devices that you have seen on social media. But posture correctors do they really work? There are advantages and disadvantages, experts say.
There are different types of posture correctors.
Some are physical correctors, such as braces, that keep your shoulders and backs in alignment. There are also apps and gadgets on the market that help send you little reminders to stop dropping. (With these, you must always be the only one to correct your own posture.)
Posture aids can be helpful to some people, hear the experts anecdotally. But there is no scientific evidence that posture aids make a significant difference, says MD, professor of orthopedic surgery and director of spine trauma at Cedars-Sinai Spine Center in Los Angeles.
But they could still be worth it. While it's not a magic wand to take you from Neanderthal to ballerina, posture correctors can help you find your best posture and make you more aware of how you're sitting and standing on a daily basis * in tandem * with a reinforcement program limited amount of time.
The real benefit of these devices is that they make you aware of your posture and that this alone can reduce pain and increase self-confidence, says Dr. Anand.
But if you use these gadgets too often physically, your muscles may become dependent and weaken, which will make your posture worse in the long run, says Smith, a postural treatment clinic therapist.
That's why it's so important to use any posture device in conjunction with a postural strengthening exercise, he said, adding that a good posture program should target the muscles of the body. your heart, your hips, your glutes, your back and your back. (You can start with these.)
Here we present the features of the most popular devices on the market and what the experts really think of each one of them.
1. Cross elastic orthosis
These posture correctors are basic and easy to mention, easy to find. You may be able to get one from your physiotherapist's office, or you can search Amazon for options (like the one on the right!).
Just slip it on your shoulders and it surrounds the top of your back. It almost feels like wearing a bra upside down. That's a good thing because this device helps counteract the weight effect of your bads pulling your chest and the front side forward, Smith says.
Among all devices to help the physical posture, it offers the lightest support, but is also the most comfortable and the least visible under clothing.
2. Electronic reminder of posture
If all you need is a little reminder to alert you when you're slumped, you can try one of the portable devices, says Smith.
These are fixed either by a clip on the front of your bra, or by an adhesive on the skin of the upper back and vibrate when your posture begins to slip. Some also come with an app for your phone so you can track your stats over time.
Keep in mind that these are more expensive than standard devices and require a charge or batteries, but they are invisible under clothing. If you like the idea of having a posture reminder during the day but do not want to spend money, you can set your watch to alert you at specified intervals.
Once an hour, set a smartphone alert to check your posture and pause to stand, walk and stretch. Our sedentary lifestyle is one of the main causes of back pain and the best thing to do is to do more movement, says Smith.
3. Reinforced upper back molded
These straps are worn in the same way as the elastic straps, but include a rigid piece of plastic or metal that rests vertically between your shoulder blades.
A molded splint tends to offer more adjustable and firm support and a firm reminder to pull your shoulder blades back to counteract your tendency to look at your computer or phone, says Smith.
The problem? The larger style of this splint means that it can be seen through the clothes. But since you still do not want to carry a physical device 24/7 (because your muscles can get used to it and weaken it), you can wear it at home faster and faster. leave it out when you wear it. something more fit in public.
4. Dorsal Ridge
If your posture is seriously misaligned or you already have back pain, you may prefer a longline orthosis that provides support from the base of the neck to the top of the hip, says Dr. Anand.
You slip it on your shoulders and then wrap a wide piece of elastic around your lower back and belly. One thing to note: it provides very firm support throughout your back, but it can be quite visible through clothing, similar to the option above.
5. Magnetic back splint
Many popular types of corsets claim that magnets placed strategically in them have a power of pain reduction. Although this seems … rather unlikely … braces containing magnets are not harmful to the people who feel them (some critics say that the weight of magnets is relaxing or soothing).
A reviewer from Amazon said, "I only have it for a few days but I can already feel a difference." Another wrote, "This guy has become my best friend recently." After nine hours at the office sitting in front of the computer, it's such a relief for my back! "
And if the brace helps you remember to correct your posture, then all is well, Smith said. There is no research that adding magnets to a back splint can be helpful, but I've heard anecdotal reports from patients who said they liked it, says Smith.
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