Poor posture has always been a progressive dilemma for the majority of the population. Most especially when the global pandemic hit, working from home became a staple and generally, a lot of people’s postures have further declined. There are a number of factors that make good posture harder to achieve and maintain. Some of these factors include:
- Lack of support. We spend a lot of time sitting while we work. Many of our chairs are not designed to support our natural spinal curve, therefore causing us to sit at an unnatural position throughout the day.
- Unbalanced table height. If you are working on a computer, using a table that is too high forces you to keep an extended neck and hunched shoulders. Similarly, when the table is too low, there is a risk of straining the muscles by slouching.
- Excessive use of devices. Excessive use of mobile devices such as phones and tablets lead to developing a “tech neck”. This is when one experiences constant neck pain and muscle strain from always looking down. With the world going mobile, this is more rampant than ever.
- Lack of self-awareness. Once we have grown accustomed to carrying an unhealthy stance, rarely are we ever aware of it anymore. Devices and tools such as posture brace greatly help keep this in check.
What can we do about it?
#1 Starting with a Wall Test
First and foremost, figure out how healthy or unhealthy your posture currently is. By determining how much work has to be done, you can better formulate a strategy that best suits your preferences and your needs. You can check your posture by using the wall test.
If you are unfamiliar with the wall test, we prepared a 5-step guide on how to go about in this article: How To Maintain And Clean Your Posture Corrector?
You can also learn more about the type of posture you carry in this article: Which Posture Type Are You?
#2 Practicing healthy habits
By being more mindful of how we sit, stand, and carry ourselves as we walk around, we can little by little form a foundation of good habits. They say it takes 30 days to form a habit, imagine in just a month’s time, you can naturally carry a healthier bearing if you start now.
For more ideas on what specific healthy habits you can work on, check out these two articles below:
- 6 Common Posture Mistakes and How To Fix Them
- What is Your Sitting Posture Like? The Do’s and Don’ts
#3 Regularly stretching and performing posture-correcting exercises.
One of the best habits you can build is squeezing in some back-loving stretches / exercises into your daily routine. These not only make you feel refreshed, keep you fit, and keep your heart healthy, but they also release muscle tension, which lightens anyone’s mood and is a one-way ticket to having a great day.
When speaking of fixing one’s posture, the terms “stretches” and “exercises” are sometimes interchangeable. You can find our list of suggestions in these two articles:
#4 Utilize posture correctors
Posture correctors and back braces have been steadily growing in popularity over the years. These devices come in both portable designs and also bigger ones that provide more coverage. They are not meant to be worn 24 / 7, since doing so can lead to muscle atrophy, or the weakening of the muscles due to dependency on a tool. The recommended time is a minimum of 30 minutes to a maximum of 3 hours daily.
However, there are many benefits to wearing a back brace and you can learn more about them in our articles below:
How exactly does a posture corrector fix posture?
Back braces help fix one’s posture by limiting the angle at which you can bend down. By keeping it on, you will physically have a more difficult time slouching or keeping your shoulders rounded. In other words, it helps keep things in the right place.
Another way it aids in improving one’s bearing is by making the wearer very self-aware of their stance. When it is time to don a brace, you are more conscious of how upright you are standing or sitting, if your neck is too extended, and if your shoulders are pointing too far up. This habit of noticing our stature will be carried over even when we do not have a brace on.
Pairing these effects with the other healthy habits above is a surefire way to carry a healthier posture as soon as possible.
How can you choose the right back brace for you?
If you are going to invest in a device that is meant for your health and is to be a part of your daily routine, you would want to ensure that your back brace is comfortable and meets both your needs and preferences. To achieve this, you will want to consider the make of the garment. Ask yourself the following questions when purchasing:
- Does it hurt when you wear it?
- Is it easily adjustable?
- Is it easy to clean?
- Is the material durable enough?
- Are you not allergic to the fabric used?
- Does the arms have padding to prevent friction?
How effective is a posture corrector?
This is entirely up to 2 things. First, if you chose a good back brace (refer to guide above). Second, if you utilize it well. How else do you expect to rid yourself of constant back pains without putting in some work? Here are 3 tips on how to effectively use your chosen corrector:
Tip #1: Adjust correctly. Not too loose or tight to prevent discomfort and injury.
Tip #2: Be consistent. Everyday, 3 hours max.
Tip #3: Know your limits. Pace yourself and listen to your body.
Top Posture Correctors: