The harsh truth? Our bodies are lazy. Yes, even at your most active, your body may feel the urge to slump or slouch, simply because it’s the path of least resistance. But our bodies are also highly adaptable. The more you strain your neck to look down at a screen, the more your body will sink into that position. Conversely, the more you strengthen the muscles around your shoulders, back, and core, the more your body will naturally sit and stand up straight. But that requires some extra effort on your part.
Incorporating specific stretches and strengthening exercises will help correct any muscle imbalances caused by — or causing — poor posture. A little external help can go a long way, too. This is where a posture corrector can be a valuable tool for anyone suffering with poor posture and the neck and back pain that often comes with it.
Keep reading to learn how long you should use a posture corrector and how it can help you stand taller and feel better.
Understanding Posture Correctors
Posture correctors help guide and activate the muscles that have gotten a little, well, lazy. If you start to slouch, for example, a corrector will give you a healthy nudge in the right direction.
There is a wide range of posture correctors on the market. There are hefty back braces, tight-fitting t-shirts, fashionable bras, and even “smart” electronic devices that send you a little jolt when you start to slouch. All of these are designed to address muscle imbalances caused by extended periods of unhealthy positions when you’re sitting, standing, or lying down.
What a Posture Corrector Does to Your Body
By gently pulling the shoulders back, posture correctors typically target the muscles in the front of the chest (the pectorals), which tend to become tight, as well as the muscles in the upper back, which tend to become overstretched due to poor posture. Some posture correctors also contain a lumbar support feature that helps reduce pressure in your lower back. If worn correctly and consistently, a posture corrector can help relieve back and neck pain caused by poor posture.
Posture correctors also work to improve your proprioception — i.e. your awareness of the position of your body — so that you can better understand what good posture feels like. When you wear the Etalon Posture Bra, for example, you’re building muscle memory so that your body can more naturally find its neutral alignment.
How Long Do You Have To Wear a Posture Corrector?
Many different factors will determine how long is appropriate to wear a posture corrector. Every person will have a different time frame when it comes to improving their posture. Generally, we recommend wearing a posture corrector daily — but not all day long.
The Etalon bra is designed to be worn every day, during any activity. Wear the posture corrector for as long as it feels comfortable for you. Up to around six hours a day is a good goal. Just make sure you take it off before you go to bed so as not to disrupt your sleep.
Initial Adjustment Period
The first few days wearing a posture corrector may be the toughest. You will notice the gentle tug at your shoulders and you may even feel some soreness for a few days. This is because you’re strengthening the muscles around your neck and upper back — those that may have become weakened from poor posture.
If it’s your first time wearing a posture corrector, start slowly. With the Etalon Posture Bra, you will start by setting the straps at the first (loosest) setting. Try wearing the bra for at least one to two hours at a time and build from there. Pay attention to how your body feels with and without the posture corrector. As you get more comfortable with it, increase the time you wear it. We also recommend keeping it on while you exercise to help you maintain good form throughout various movements.
Building Consistency
Improving your posture is not an overnight fix. Committing to a daily practice of good posture habits — including incorporating strength exercises and wearing a posture corrector — will get you feeling and looking better, often within months.
Note: If you have scoliosis or serious back injuries, you should check with a medical professional before starting a new exercise program or posture-correcting regimen.
To build consistency, wear your posture corrector for several hours a day, giving yourself some breaks so that you can practice maintaining the newly learned position. Do this daily for at least three weeks. We’ve found that it generally takes this amount of time to make good posture a habit. Continue to wear the Etalon bra on a daily basis, and adjust the straps once you feel ready to get an extra boost of support.
You can wear the Etalon Posture Bra during any activity, and we recommend keeping it on while exercising, especially when you are weight training. The posture corrector is a valuable tool to help you train with proper form, build your muscle memory, and avoid injury. Make sure it is not restricting your movement or causing chafing.
Maintaining Proper Posture
After three months of consistently wearing a posture corrector, you should start to feel like good posture comes more naturally — with and without the extra support. You can continue to wear the corrector, especially at times when you may feel tempted to slouch (i.e. long periods in front of a computer).
How long you can wear a posture corrector is ultimately up to you. Some people believe that posture correctors actually weaken your muscles, but there’s no evidence to support this claim. When you properly wear a posture corrector, it will activate the muscles that may have weakened due to poor posture and improve your awareness of the position of your body.
Maximizing the Benefits of a Posture Corrector
Most types of posture correctors can be beneficial if worn properly and on a regular basis. The most effective ones allow for customization. For example, the Etalon Posture Bra has adjustable straps that allow you to increase or decrease the support at your own comfort level.
And comfort is key. A posture corrector should be made with breathable material. It shouldn’t cause pain or chafing. It shouldn’t restrict your movement or force your body into unnatural positions. If it’s bulky and uncomfortable, you’ll be less motivated to wear it.
Incorporating Exercises
A posture corrector can help nudge you into a healthy position and train your body to remember what good alignment feels like. To maximize its posture-improving benefits, you should also incorporate exercises and stretches that target the muscles in the neck, shoulders, upper back, and core.
Here are a few quick and easy exercises for supporting good posture:
- Child’s pose. This relaxing stretch helps to release tension in your neck and lower back while lengthening your spine, glutes, and hamstrings.
- Forward fold. This standing pose helps to stretch your spine, glutes, and hamstrings.
- High plank. This full-body powerhouse helps to strengthen your shoulders, core, and back and develop good balance.
- Shoulder external rotation with resistance band. This resistance exercise targets the rotator cuff and helps increase your range of motion in the shoulders. See full instructions and more shoulder exercises here.
All of these exercises can be done just about anywhere at any time. Try to incorporate them while taking breaks between long periods of sitting or standing.
The Secret To Good Posture? Listening to Your Body
You know your body better than anyone. A posture corrector can help you build on that knowledge by activating the muscles necessary to get you sitting and standing tall and helping you become better aware of your body’s alignment.
Consistency is key. We recommend wearing a posture corrector like the Etalon Posture Bra on a daily basis for at least three weeks. From there, see how you look and feel. If you’re ready, adjust the bra’s setting and continue to wear it at your own pace and comfort level. How long to wear a posture corrector is ultimately up to you.
That said, a posture corrector will not make for a quick or permanent fix. Maintaining good posture is part of following a healthy lifestyle — it’s a lifelong endeavor that, with time, should come as second nature.
FAQs
- How long should you wear a posture corrector every day?
If you're new to the Etalon Posture Bra, start slowly. Aim to wear the posture corrector for around one or two hours at a time. Give yourself breaks so that you can see how your body feels without the extra support. You can wear the posture corrector during any activity, but be sure to take it off before going to sleep. Most importantly, listen to your body. If you feel any discomfort, take a break from it or readjust the straps.
- Can I wear a posture corrector while sleeping?
It’s best not to wear a posture corrector while sleeping as it may restrict your movement and cause discomfort when trying to get good-quality sleep. It’s best to wear it during the day — at your desk, on a walk, or when you’re on the move.
- How long does it take to see results from wearing a posture corrector?
We recommend wearing a posture corrector like the Etalon Posture Bra daily. Some of our customers have felt improvement in their posture in as little as a few days, but, generally, we’ve found that it will take roughly one week to adapt to the posture corrector and three weeks to start forming the habit of good posture. After three months, good posture should start to come more naturally. Results will vary by individual, depending on where your posture is at now and how committed you are to incorporating posture-correcting exercises and wearing a posture corrector daily.
