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Maintaining good posture-the correct alignment of the head, shoulders, hips, spine, and knees-is a protracted battle.

We spend hours lying in front of the computer, listlessly looking at the tablet, looking down at the phone, all of which can strain the neck, fatigue the shoulders and cause back pain. Considering the extra burden of some women carrying large and heavy breasts, you can see how difficult it becomes to stand tall.

Does a posture bra help? If so, what should you pay attention to when buying? Here is what you need to know about bras for posture correction.

Posture bras are specially designed bras with built-in back support. It will not give you the perfect posture-which requires a strong core, proper body mechanics and how you carry your own consciousness-but due to its design features, it will help your shoulders to be gently guided back, thereby Encourage you to stand straighter.

Like ordinary bras, bras for posture correction also have shoulder straps and cups, front or back closures, and underwire and no underwire designs. They come in various sizes, colors and textures (yes, some even have lace).

What really makes a posture bra different from a normal bra is the upper back and shoulder support it provides. Karen Erickson, spokesperson for the American Chiropractic Association (ACA), said: “Position bras have a wide back with cross-elasticity [straps stitched in the material] to help hold the shoulders together. Pull back and contract your shoulder blades." "When you put them on and turn forward, the elastic bands will pull to remind you to return to an upright posture."

The main benefit of a posture bra is that it can pull the shoulders back so that they are less likely to bend forward.

A small study in 2020 looked at 24 women who wore normal bras or posture correction bras for three months and found that women wearing posture bras had a 6-degree improvement in scapula contraction (the ability of the muscles that support the scapula). Bring them close to the spine) and reduce breast movement by 17% while walking. [1] Jones M, Mills C, Exell T, Wakefield-Scurr J. A new type of multiple studies investigating the short- and long-term effects of posture intervenes in bras for the kinematics of the entire body and breasts. gait. 2021; 83: 194-200. doi:10.1016/j.gaitpost.2020.10.031.

"This bra fully distributes the weight of the breasts, allowing the shoulders to sit more back and the shoulder blades to sit more on the ribcage," said Nelly Lugo-Larcheveque, a senior physical therapist in Hartford, of the Connecticut Hospital Rehabilitation Network , About this research.

Lugo-Larcheveque said that although this study did not show a significant improvement in the use of posture bras, it did find that the weight of the neck, shoulders and back was reduced enough to reduce pain and provide straighter for women who need it. posture.

Posture support bras are equally effective for women with large breasts and small breasts. Although some women do experience neck, shoulder and back pain because of their large breasts, almost all of us have to struggle with the bad postures caused by modern life. "Texting, using a laptop, cooking, carrying, and other tasks cause the head and shoulders to bend forward [curved] constantly, resulting in postural imbalance," Eriksson said.

No matter how good it is to hold and support, posture bras are not miraculous creators. Alice Chen, MD, a physical therapist at the Connecticut Special Surgery Hospital, said: “It cannot replace good core health, and wearing it alone does not solve bad posture.” “What a posture correction bra can do is try to coax you to align more correctly. , That is, the ears are over the hips on the shoulders."

Although posture bras and sports bras have some similarities-mainly the compressed materials used in the two designs-sports bras are designed to minimize breast rebound during exercise, rather than correct your posture. "They usually have good back [back] support, but their main goal is to provide front [front] support," Eriksson said.

When buying a posture bra, the first thing to note is: Know your size. Any bra-whether it's posture or otherwise-if it doesn't fit, it won't meet your needs. To do this, visit a professional underwear shop, where experts measure and try on many bras. If you prefer to shop online, please read the bra reviews and the manufacturer's size guide carefully.

To find the best bra for your corrective posture, please consider the following:

A suitable support bra should elevate your breasts so that if you draw a line from nipple to arm, the line will intersect between your elbow and shoulder.

Look for cups that can cover and lift the breasts, as well as wide bands under the cups to provide extra support.

The choice between wired or wireless is a matter of personal preference and comfort. Both styles of posture bras exist, and if they fit, they can provide proper support.

Since many posture corrections provided by posture bras come from the back, please note:

Adjustable straps can help provide a better fit, but they are not always the standard configuration of postural support bras. Also, be sure to look for wide, padded shoulder straps to help reduce the burden on your shoulders.

If you have shoulder pain or range of motion problems, and it is difficult to move your arms to your back to secure the bra, the front button bra is a convenient and comfortable choice.

Perhaps more important than whether your bra is closed in the front or back is the number of hook-and-eyes on the bra closure. Generally speaking, the more it is, the more support the bra provides. "I recommend that women with big breasts wear at least three," Dr. Chen said.

The compressive material of some posture bras can cause some women to feel hot. In this case, please use a material that contains some mesh material or cut-out details to provide better airflow.

If you are interested in abdominal control and support closer to your back than a traditional posture bra, consider trying a longline style that looks a bit like a corset.

The price range of posture bras is very wide, as low as $10, and high-end is more than $50. Fortunately, there are many options between US$20 and US$40 depending on your specific needs and preferences.

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Donna Christiano Campisano is a freelance writer specializing in women's and children's health issues. She has written for numerous consumer publications and websites, including "Parents", "Women's Day", "Good Butler", "Health Hotline" and "Verywell Health". She has also worked as a researcher and writer for Glamour and Brides magazines. In addition to freelance writing, Christiano also works as a full-time writer at the University of South Florida School of Public Health. She lives in the Tampa area with her family and the beagle Bananas.