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We tested nearly two dozen products to find the ones that make the biggest difference. Knee Cap Support
Jaylyn Pruitt has been working with Dotdash Meredith since May 2019 and is currently a commerce writer for Health where she writes about health and wellness products.
Rich Scherr is an updates strategist and fact checker for Dotdash Meredith brands, including Health and Verywell. He is a seasoned financial and technology journalist who served as editor-in-chief of the Potomac Tech Wire for nearly two decades, and is a regular contributor to the sports pages of The Baltimore Sun. He has also been a news editor for America Online and has contributed to the Associated Press and The Washington Post.
While most of us can conjure up an image of good posture, odds are you’re not practicing it as often as you should—you might even be hunched over while you’re reading this. You also might not be aware of just how important posture is. While standing up straight is great for your self esteem and reducing back pain, it can also negatively affect things like your blood pressure, says Karena Wu, PT, DPT, FAAOMPT, physical therapist and owner of ActiveCare Physical Therapy in New York City. What's more, poor posture can affect your breathing, your digestion, headaches, back pain, risk of injuries, and even contribute to joint degeneration, according to Kevin Lees, DC, Manager of Auditing and Quality at The Joint Chiropractic.
Now that you know how extensively posture can affect your body, it’s time to correct it. Posture correctors are a great first step; they work by making you more aware of your posture or even by guiding your muscles into place, like posture braces do. To find the best posture correctors, we tested 22 of the most popular options on the market in our lab, rating them for effectiveness, comfort, adjustability and overall value. We also consulted with physical therapists and chiropractors to ensure our picks are up to their standards. Finally, we had a physical therapist from our Medical Expert Board review this article for medical and scientific accuracy.
The Hempvana Arrow Posture Corrector received an almost perfect score during our testing, and we especially loved the support it provided during wear. We could comfortably wear it while sitting at the computer, and enjoyed knowing we were doing good work for our bodies throughout the workday. We really felt the full-body benefits of this posture corrector. Not only did it support our backs, we found our hips and necks were less tight after wearing the corrector.
This full-body comfort is a feeling that accompanies better posture, according to Dr. Lees. Good posture allows you to breathe deeply and can even affect your energy levels and mood, so it’s not something you’ll feel just in your back and shoulders, he says.
Although it can occasionally rub a bit under the arms, we also felt some relief from tingling in our arms and hands, suggesting the corrector helped to improve blood flow and relieve pressure on nerves.
One of the top concerns when buying a posture corrector is comfortable wear that doesn’t sacrifice posture training. The Dr. Arthritis Posture Corrector uses a soft neoprene and nylon blend that feels comfortable against skin, and even underarms, another issue many posture correctors face. This posture corrector worked well while both sitting and standing during our testing, making it an easy choice for improving that that work-from-home slouch. The brace also comes with a handbook that includes information about posture strengthening and back-strengthening exercises tocomplement the brace.
We did notice that the brace runs a little small, so you should size up for more adjustability. Keep in mind that posture correctors should fit snugly when you’re choosing your size.
A good rule of thumb when trying something new is not to over-invest. If you've never worn a posture corrector before, this super-simple, affordable option from Liiva is a great place to start. It's worn much like a backpack (meaning it felt pleasantly familiar during our testing) and features two straps that go over your shoulders, connected by one vertical strap that runs between the shoulder blades. The Liiva couldn't have been easier to use and made us feel like we were sitting up straighter as soon as we put it on.
We were particularly impressed with the Liiva's adjustability, which makes it a good fit for all body types.
While we loved Liiva's adjustability, that also create a pitfall. The Liiva straps moved out of place when we moved—like while bending over from a seated position—so it might not be a good fit for someone who plans to be up and about while wearing a posture corrector. Overall though, we loved this corrector for its effectiveness and price point.
If you’re worried about the discomfort that sometimes comes with posture correctors, ComfyBrace is a good place to start. The shoulder brace gently moves shoulders into place, working to correct posture in the upper back.
Made with a soft, breathable neoprene material, it’s also great for wearing under layers or keeping on for longer periods without being uncomfortable.
There is a tradeoff between comfort and effectiveness. with this corrector. It was easy to wear all day and pulled our shoulders back to prevent slouching, but we couldn't feel broader improvements to our spinal alignment and posture. While it may not be as effective as other options, it’s a great entry point into posture wear for those looking to try a posture correcting device.
Haptic feedback is something we’ve come to expect from our phones and smartwatches, but can it help to improve posture? Upright, known for its posture-correcting devices, uses buzzing to remind users of slouching. The Upright Go S attaches to the wearer’s back with a small adhesive, and—once set via the device’s app—it reminds users throughout the day that they’re no longer in their ideal posture.
While we don't love that the Upright Go requires an app to use, it does offer plenty of information about the device and tips for proper use. We were especially impressed with the Upright Go's adjustability, which comes courtesy of the app. Users can adjust the intensity of the device’s vibrations (which may be a bit intense for some users when used at the default settings). When it's not active, we could hardly feel the Upright Go device sitting on the back of the neck, a plus for daily wearability.
The vibrations definitely made us more conscious of our posture throughout the day, and the surprise of feeling them softened over time. That's both good and bad, says Dr. Wu: Over time, you may get desensitized to the feedback and ignore reminders to correct your posture.
While many posture correctors target a specific area of the back, fuller coverage can help to tackle slouching issues all over. Slouching in the back is more prevalent while we sit, especially at desks and hunched over computers. The Flexguard Posture corrector helps to target posture muscles down the back for a good reminder to sit up straight.
Overall, this corrector is comfortable and effective—it feels a lot like wearing a small backpack. It’s a great option for people who spend most of their day at a desk or otherwise sitting down thanks to its full-back coverage. We could feel our posture improving as we wore it and, despite the greater coverage, we still had good mobility while wearing the Flexguard.
While we liked this corrector's extensive coverage and adjustability, it might be a little confusing for first time wearers to put on without reading the instructions.
Known for their yoga and wellness products, it makes sense that Gaiam would be committed to helping improve posture. The brand makes a few different posture correctors—two of which we tested—but this neoprene corrector was more effective thanks to its broader coverage area, which is important when looking for a posture corrector.
The design is simple, with two shoulder straps and a wide connector that runs along the top of the back. Adjusting the straps to be taught but comfortable was easy, and we didn't need any assistance to put it on (a pain point with some posture correctors that require a second set of hands).
While this corrector is great for aligning shoulders and upper back posture, we noted that people who have issues with lower back slouching might want to look at another option, since this one doesn't extend that down the spine.
If you’re looking for a posture corrector that doesn’t require constant adjustment, Berlin and Daughter’s device is a fuss-free option for keeping slouching in check. Its design features three sets of criss-crossing straps along the back and a waist band in the front. We loved the dual-design of the product. The waistband keeps the lower spine aligned, while the shoulder straps kept our shoulders from rolling forward while sitting and typing. The result? We actually found ourselves sitting up straighter! they said.
While the corrector is a great option for people who like to keep things simple, it might be a little too simple. for some. None of its straps are adjustable, with just one front velcro closure at its waistband. While we found the corrector to be incredible comfortable, it might be worth noting that it has no adjustability if you need it.
To find the best posture correctors, we tested 22 of the most popular items on the market in our lab. First, testers took a before photo of their everyday posture in the lab and then wore their posture corrector for an hour, making a note of how they felt. Our testers assessed each device for:
After wearing the devices, the Health team returned to the lab to see how their new and improved posture measured against their previous results. We also received expert insight from Christina Rodriguez, PT, DPT, OCS, cert. MDT, at the Hospital for Special Surgery in New York City, who helped to supervise the test.
After testing dozens of popular posture correctors, the Hempvana Arrow Posture Corrector was the one to beat. This corrector received nearly perfect marks for comfort and adjustability. Not only did it feel good to wear, we felt relief in our backs and well beyond. Those looking for a lower-cost option should consider the Dr. Arthritis Posture Corrector, which comes with helpful in-app exercises to complement the corrector. If you're just getting started with posture correctors, look no further than the Liiva Back Posture Corrector Posture Belt, which is the simplest to use of those on this list. Plus, it works for all body sizes and can't be beat when it comes to bang-for-your buck.
When shopping for posture correctors, you should take a few considerations, including the type of support you want and level of adjustability.
Posture correctors are available in a few different styles, each targeting different areas of the back.
Shoulder braces are the most common type of posture corrector. They cover the upper back, using straps to gently pull shoulders into alignment. A back brace offers more support, with a covering that extends past the shoulder blades and further down the back.
Dr. Wu suggests that, overall, braces tend to be the best type of posture correcting device. “External structural assistive devices [like] shoulder straps and back braces are more effective as they specifically put you into the correct posture,” she says.
Sensors, like the Upright Go, work by taking an initial reading of your posture and monitoring for deviations during wear. Sensors work by reminding the wearer to adjust their posture rather than holding the muscles in place.
As noted by Dr. Wu, physical external devices, like back and shoulder braces, tend to be more highly recommended because they guide your posture muscles into place, but there are promising results for posture sensors. A study of posture-correcting sensors, like the Upright Go, found that people using these devices had lower neck flexion—when your chin drops into your chest—meaning that these devices do help to make you more aware of your posture.
If you wear a bra, the good news is that you might be able to combine support and posture correction into one garment. A study of posture-correcting bras found that scapula retraction—that is, the pulled-in shoulders that account for at least part of most people’s slouching—was improved through wearing a posture correcting bra.
Posture correction is now also becoming more popular in clothing, with some shirts available with built-in posture correctors. You can probably expect to have less dedicated support from these two-in-one style pieces, however.
Posture correctors should be comfortable enough for extended wear, but they should fit against the areas where your posture is worst.
“Posture correctors should be a snug fit, applying pressure to the areas that are most likely leading to poor posture, like the anterior portion of the shoulders,” says Dr. Lees.
Posture correctors should also offer plenty of adjustability so that you can ensure a good fit.
To ensure we properly assessed posture correctors and chose devices that are safe and effective, we spoke several experts:
While some of the experts we spoke with were a little wary of suggesting devices to fix posture, they agreed that the devices could be great—especially if you don’t pay much attention to your posture throughout the day.
Charlotte Hurst, DC, BSc(hons), PG Dip, MMCA, chiropractor and owner of Hurst Health, says that posture muscles can get tired throughout the day and posture braces can activate these muscles and strengthen them.
Doctors also note that a posture corrector won’t fix posture by itself. While the devices often work as advertised—by guiding muscles into place or reminding you to adjust your form—you need to provide additional effort to fix your posture.
While you can technically wear a posture corrector for as long as is comfortable, doctors recommend only wearing them for short periods and complementing that wear time with posture correcting exercises. About an hour a day, says Dr. Wu, is enough time to remind your muscles of proper posture.
Dr. Lees suggests wearing a posture corrector when you’re not focusing as much on posture, like when sitting at a desk or exercising.
You should start to feel the effects of a posture corrector right away as it guides your muscles into place–or, as in the case of a posture sensor, makes you more cognizant of your posture. As for how long it takes them to work, it depends on how much effort you dedicate to improving your posture, not just through wearing the device but also through stretches and back-strengthening exercises.
Dr. Hurst also recommends a wear plan that comes from Percko, a specific posture corrector that she recommends. The plan includes wearing the brace five days a week for three weeks, then gradually reducing wear over the following six weeks so that you can support your posture muscles on your own.
While some of the experts we spoke with were a little wary of suggesting devices to fix posture, they agreed that the devices could be great—especially if you don’t pay much attention to your posture throughout the day. Dr. Lees says that they can serve as great tools for people looking to improve their body’s biomechanics. “It is a simple addition that can serve as a reminder when their mind focuses on other tasks throughout the week,” he says, noting that correctors don’t fix posture on their own. “There are other factors that should be addressed when improving your posture including your workplace ergonomics, and stretching and strengthening postural muscles.”
Dr. Wu says that posture correcting devices aren’t her favorite method for improving posture, but they can help people to be more mindful of how they sit and stand throughout the day. She says that if people “demonstrate a lack of awareness of their proprioception [body position in space], then I recommend the use of them,” noting that she doesn’t recommend them for people who want to rely solely on the device instead of working with the device to improve their posture.
Jaylyn Pruitt has a Master of Library and Information Science with a focus on health information. Her goal is to provide easy-to-understand information with a patient perspective in mind.
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