Posture Correctors For Seniors

Posture correctors are external devices used to help improve posture by addressing muscle imbalances that occur when a person spends long periods of time in a slouched position. “[Posture correctors] take stress off the muscles being overworked. They’re passive modalities,” says Jaspal Ricky Singh, M.D., vice chair and associate professor in the department of rehabilitation medicine at Weill Cornell Medicine in New York City and a 2022 Forbes Health Advisory Board member. “If the trapezius (muscles that cover the back of the neck and upper chest) are overstretched because of gravity and the pectorals (chest) are pulling the shoulders forward, posture correctors correct that.”

Posture correctors, however, have mixed reviews across the medical and fitness fields. Sabrena Jo, M.S., senior director of science and research at the American Council on Exercise (ACE) and a 2022 Forbes Health Advisory Board member says her first reaction to correcting posture is to strengthen the muscles supporting the spine.

“The term ‘corrective’ makes it seem like there’s something wrong with you,” she says. “We learn about perfect or ideal posture, but the reality is no one has that, and we all have curvature and deviations. Some people have pain and problems with it, and some don’t.” Instead of trying to put a device on someone who isn’t experiencing pain or issues, but may not have perfect looking posture, Jo says she would try a different approach.

“It’s your muscles that respond to the nervous system—that external device has no feedback about your nervous system,” she says. “The device could just start ignoring those signals to muscles and joints.”

The nervous system uses an intricate network of subtle adjustments to the joints throughout the day, Jo says. Whether you’re picking up a pencil or a toddler, reflexes are running in the background that help accomplish these tasks, and each of those reflexes are part of a system that makes the muscles contract and support the joint. Restricting or immobilizing those reflexes may prevent the nervous system from functioning in a natural way and dampen those signals, Jo adds.

What experts can agree on is speaking with your doctor, physical therapist or spine specialist before making the decision to purchase a posture correcting device.

Types of Posture Correctors:

Posture correctors come in different forms, and knowing which type will best benefit your body is important for achieving healthy results.

1.Figure-8 Posture Correctors

Figure-8 posture correctors are braces with two elasticated or fabric straps that loop around each shoulder and connect across the upper shoulder blades on the back. In some cases, this brace style includes a strap that can be fastened across the abdomen for added support. These braces are typically recommended to alleviate neck and shoulder slouching and to prevent injuries that can occur from chronic poor posture.

These posture correctors can give real time feedback on posture, says Dr. Singh, adding that it takes the pressure off your upper back muscles.

In a 2020 study in The International Journal of Environmental Research and Public Health, figure-8 posture correctors were used on dental hygienists to determine their effectiveness in preventing poor posture throughout the workday. Dental hygienists who wore the figure-8 braces while working had extended upper and lower back areas and better posture while sitting, but increased internal rotation as well.

Patients should expect to feel immediate results when wearing a figure-8 posture corrector, says Dr. Singh, as the upper back and trapezius muscles may feel relaxed. The neck, however, may experience some tension, he adds.

“The challenge is when they take it off, how soon symptoms reoccur,” says Dr. Singh.“Passive muscles will forget.”

2.Wearable Devices

Wearable devices for posture correcting are small, electronic devices that are most commonly placed between the shoulders in the middle of the upper back and stick to skin or clothing using magnets or adhesive tape. These devices contain sensors that detect when your spine begins to curve and provide live feedback in the form of a vibration to alert the user of poor posture. Some wearable devices also come in the form of a necklace and vibrate when the sensors detect curvature in the chest. Most wearable devices sync with a smartphone, allowing users to track their daily posture measurements, patterns and data.

“I don’t mind these for long-term use—there’s nothing passive going on,” says Dr. Singh. “Now you have no choice but to actively engage those muscles. You’re getting real-time feedback.”

Studies show wearable devices to be helpful in making users aware of their day-to-day posture, but more research is needed to prove long-term effectiveness.

Why Good Posture is Important?

Healthy posture is defined by the American Chiropractic Association as a posture that “helps us stand, walk, sit and lie in positions that place the least strain on supporting muscles and ligaments during movement and weight-bearing activities.”

There are two types of posture, according to the U.S. National Library of Medicine:

Dynamic posture refers to how one holds themselves while in motion, such as walking, running and bending.

Static posture is how someone holds themselves while being still, in a sitting, standing or sleeping position.

Both types of posture are important for a person’s health. Sustained poor posture can have a negative impact on the body, including:

Musculoskeletal misalignment:

-Spinal wear and fragility, which increases risk of injury

-Back, shoulder and neck pain

-Limited joint movement and overall flexibility

-Increased risk of falls due to poor balance

-Difficulty with digestion

-Difficulty breathing

-Headaches

-Finger and toe numbness or tingling

While posture correctors can provide assistance in preventing poor posture and may be useful for short periods of time, Dr. Singh recommends actively engaging muscles as well.

“The long-term problem is the muscles I want you to work don’t need to work because the corrector is doing everything for you,” he says. “The most important thing is mobility—activating your muscles, keeping the muscles engaged and trying to optimize your ergonomic setup.”

“People want a quick fix, but it’s what you do during the day that affects your spine more than anything else,” he adds.“Keep your shoulders back and engage the core as much as you can. This is a lifestyle change.”

What to Consider in a Posture Corrector?

While most patients can buy an over-the-counter posture corrector, Dr. Singh notes those suffering from spinal deformity or spine curvature should work with their health care provider or spine specialist to determine if a custom brace is necessary. Here are some additional factors to consider when searching for a posture corrector.

Muscle Engagement and Support:

While a posture corrector should provide support and relief from any back, neck or shoulder pain, it’s also important to activate the muscles supporting the spine. Posture correctors can target different areas of support, depending on where it’s needed most. Dr. Singh recommends using a brace that allows you to feel what good posture feels like, then activate your own muscles.

“We can still do our best to strengthen the muscles that support the thoracic spine,” adds Jo. “Even pain relief can be handled depending on the person.”

Adjustability:

When searching for a posture corrector, it’s important to find one that will adjust to your body size and needs. Some posture correctors are made with adjustable straps to customize the user’s experience while wearable devices can be adjusted to turn off the vibrations but still collect posture data.

Wearability:

“Find something that’s adjustable, washable and easy to get on and get off,” says Dr. Singh. “If it’s too complicated, it will make it too difficult to use.” If you plan to wear your posture corrector under clothing, also consider a fabric that won’t cause skin irritation

Other Ways to Improve Posture:

There are many exercises and lifestyle adjustments you can implement to improve posture, with or without the supplemental use of a posture corrector.

“Try to pull your shoulder blades off the spine backwards by squeezing the muscles between the shoulder blades and bringing your chin into a chin tuck. [In this pose], the trapezius gets a chance to rest,” says Dr. Singh.

He also recommends standing in a doorway with your arms on each side of the door frame and leaning slightly forward to stretch the pectoral (chest) muscles.

He suggests “reverse snow angels” as well, in which patients lie on their belly and lift their upper back off the ground, similar to a superman or low cobra pose in yoga. Bring your arms up and down, like you’re making a snow angel. Look down at the floor but lift your head upward. This movement engages the upper back, stretches pectorals and is an effective upper body exercise, he says. It can also help with pain relief.

For additional methods of improving posture, consider one of the following suggestions from the U.S. National Library of Medicine and the National Spine Health Foundation:

1.Maintain a healthy weight to help remove stress from the spine and strengthen abdominal muscles. “Obesity and being overweight could put you at risk for having posture dysfunction as you age,” says Jo. “Your bones and joints are always working against gravity to hold you up and move you around the world. If someone has a lot of extra abdominal weight, it’s always pulling forward on their torso and joints have to counteract that force that’s being pulled. That could introduce wear and tear on the front of the joints that’s not supposed to be there.”

2.Be aware of your posture throughout the day while sitting, standing, walking and going about daily activities.

3.Live an active lifestyle to keep your core strong. Exercises like tai chi and yoga can help increase body awareness and assist with posture.

4.Opt for low-heeled footwear and choose shoes that help you maintain a comfortable balance and stance while you walk.

5.Create an ergonomic setup for home and work, especially when sitting for long periods of time in front of the computer and television or while eating. It’s also important to be aware of surface heights when doing activities like cooking, which could force you to lean forward.

6.Use lumbar support (such as lumbar support pillows) when sitting and sleeping to help with spinal alignment, and avoid positions that may cause tension.

7.Stay hydrated to prevent strain in the spine, pain and bulging discs. Drinking enough water ensures there’s fluid moving through the vertebrae.