The Best Posture Correctors of 2023 to Fix a Slouching Back (2023)

Good posture is an often overlooked but important aspect of daily life. Poor posture can lead to health problems including back pain, neck pain, headaches, and body fatigue. Alignment issues can also cause our internal organs to function less efficiently—slowing digestion and other vital processes. While everyone should strive for good posture, the best posture correctors can assist you in learning to engage the correct muscles.

"Good posture is important in the same way good construction for a house is important," says Christina Markar, DC, a chiropractor with Redefine Healthcare in New Jersey. "If you build a house on an uneven foundation, the house eventually falters, calling for lots of repairs and money. Likewise, poor posture affects your body unevenly and negatively, so you end up damaging one side more, potentially causing pain and bigger issues down the road."

Most posture correctors work by gently pulling your shoulders back and aligning your spine into the proper position. This helps train your muscles to maintain good posture even when not wearing the device. Many posture correctors also have adjustable straps that allow you to customize the level of support you need. We tested 22 posture correctors in The Verywell Testing Lab to evaluate their effectiveness, comfort, adjustability, and overall value.

Here are the best posture correctors—according to our test.

Best Overall

Hempvana Arrow Posture Corrector


The Best Posture Correctors of 2023 to Fix a Slouching Back (1)


  • Trains muscles to improve posture

  • Fully adjustable

  • Triple strap support


  • May fit short on those with long torsos

  • Straps are too short for some

In our test, the Hempvana Arrow Posture Corrector ranked best overall after impressing our tester with its superior comfort and adjustability. Made with hemp fiber, it feels lightweight and flexible. The straps are wide and comfortable without digging into your skin. Our tester appreciated how easy the corrector was to put on and take off. "I was able to do it in a fraction of time versus other trainers, which you have to adjust like a bra," our tester noted. After slipping the corrector over your shoulders and fastening it around your waist, the Hempvana Arrow Posture Corrector gently pulls your shoulders back into proper placement.

Overall, our tester was extremely pleased with the Hempvana Arrow Posture Corrector and felt highly supported throughout the day. The corrector comes in two sizes: small/medium and large/x-large. Our tester also appreciated how easily a person who with struggles with mobility could use this corrector. "I highly recommend this for people who might be older or have mobility issues, because it’s easy to put it on," she said.

Price at time of publication: $36

Material: Hemp fiber | Weight: 9.91 ounces | Adjustable: Yes | Size Range: S-XL

Best with Reminders

Upright GO 2 Smart Posture Corrector


The Best Posture Correctors of 2023 to Fix a Slouching Back (2)


  • Built-in movement sensors

  • Smartphone app to track progress

  • Gently vibrates to provide posture feedback


  • Vibration feedback may feel startling to some

  • Have to continue purchasing adhesives for device

The Upright Go 2 Smart Posture Trainer is an intelligent posture corrector that helps you improve your spinal alignment and reduce back pain over time. Using built-in movement sensors, the device tracks your posture throughout the day and syncs with the accompanying smartphone app to provide feedback and progress reports. When set to training mode, the Upright Go 2 gently vibrates when you slouch, prompting you to sit or stand up straight. As you continue to use it, the device still monitors your posture throughout the day—without vibration reminders.

While the device is pricier, our tester found it to be an effective prompt to sit or stand up straight. "I was often surprised that I had slumped down, and it was a good reminder to sit back up," our tester said. The Upright Go 2 is also small and discreet, with two available wear options: a necklace or a small adhesive tracker that attaches to the back of your neck. It's also splashproof and has a 36-hour battery life, according to the manufacturer.

Price at time of publication: $80

Material: Plastic | Weight: 0.39 ounces | Adjustable: No | Size Range: One size fits most

Most Comfortable

Berlin & Daughter Posture Corrector


The Best Posture Correctors of 2023 to Fix a Slouching Back (3)


  • Padded straps

  • Six available sizes

  • Can be worn under clothing


  • Not adjustable

  • May stretch over time

  • Runs large

The Berlin and Daughter Posture Corrector provides flexible support throughout the day, whether you’re sitting at your office desk or stretching during a workout. The device uses lightweight, breathable materials that won't irritate your skin, and it's also discreet enough to wear underneath clothing. Our tester found the Berlin and Daughter Posture Corrector to be "supportive without being so tight you can't move or breathe."

The Berlin and Daughter Posture Corrector is available in six sizes, from extra small to double extra large. While the device isn’t adjustable, it stretches to provide a comfortable, customized fit. The straps have additional padding to support the shoulder area and prevent discomfort. To wear, simply insert your arms into the corrector as if putting a backpack on. Then, pull on the shoulder bottom back straps around the front of your waist to secure. The corrector will gently pull your shoulders back to straighten your spine and reduce back pain and tension.

Price at time of publication: $30

Material: Polyester | Weight: 3.2 ounces | Adjustable: No | Size Range: XS-2XL

Best for Sitting

FlexGuard Support Back Brace Posture Corrector


The Best Posture Correctors of 2023 to Fix a Slouching Back (4)


  • Retrains spinal muscles

  • Padded, adjustable straps

  • Built-in lumbar pad for lower back support


  • Buckles on the back may be irritating

  • May not be a great fit on long or short torsos

Back pain and poor posture often go hand-in-hand. The FlexGuard Posture Corrector helps improve your posture all day long, reducing pain and body fatigue. The corrector is semi-adjustable using pulleys so you can loosen or tighten the corrector for different activities throughout the day. Our tester loved how adjustable the corrector was and how she could easily move around during use.

While the FlexGuard Posture Corrector is comfortable enough to wear all day, it's particularly effective for sitting. The device features a lumbar support pad that provides extra lower back support—perfect for long days at the office or sitting in a car. To use, slide your arms through the device and pull the straps over your shoulders. Secure the waistband using the velcro fasteners. The device is available in four sizes, from XS to XL.

Price at time of publication: $32

Material: Neoprene and padding | Weight: 3.2 ounces | Adjustable: Yes | Size Range: XS-XL

Best for Standing

Dr. Arthritis Posture Corrector


The Best Posture Correctors of 2023 to Fix a Slouching Back (5)


  • Developed by spine doctors

  • Adjustable strap system

  • Includes handbook with tips and exercises


  • Doesn’t provide lumbar support

  • Difficult to put on for the first time

Featuring wide, supportive straps and a comfortable, adjustable design, the Dr. Arthritis Posture Corrector was developed by spine doctors to alleviate back pain and improve posture. Its non-slip, durable design is ideal to use when you’re standing or moving and can be worn all day long for posture support. Our tester noted how easy the Dr. Arthritis Posture Corrector was to put on, once you’re used to it, and how comfortable it felt. The fabric is soft yet supportive, and the device doesn't rub or chafe against the skin.

The Dr. Arthritis Posture Corrector is available in three sizes, from small to large. There are also two color options: black and pink. The corrector uses an adjustable strap system for a premium, tailored fit around your shoulders and upper back. Through regular use, the brace may help relieve discomfort and pain associated with scoliosis, spondylolisthesis, and other spinal conditions that affect posture.

Price at time of publication: $15

Material: Neoprene and nylon | Weight: 5.29 ounces | Adjustable: Yes | Size Range: S-L

Best for Hunched Shoulders

Gaiam Restore Neoprene Posture Corrector


The Best Posture Correctors of 2023 to Fix a Slouching Back (6)


  • Straightens the back and shoulders

  • Can be worn under clothing

  • Padded straps reduce friction on the skin


  • Only comes in one size

  • Difficult to put on for the first time

The Gaiam Neoprene Posture Corrector is designed to help straighten your shoulders and align your spine, making it extra-useful for those with hunched shoulders. The neoprene material is lightweight and breathable, so it is comfortable to wear all day long. The device is also adjustable using velcro straps and can be worn under or over your clothing.

During testing, our tester noted the device's ease of use and comfort. "The posture corrector is very easy to put on and adjust without assistance," she said. "Also, the fabric is very smooth and easily molds and adjusts to your body." The Gaiam Neoprene Posture Corrector is available in one color and size, which fits most adults. The device slips on like a backpack and tightens to your preferred fit using the velcro straps. By wearing the posture corrector for a short time each day, you can help train your muscles and improve your posture over time.

Price at time of publication: $20

Material: Neoprene | Weight: 6.7 ounces | Adjustable: Yes | Size Range: One size fits most

Best Full Coverage

Somaz Posture Corrector


The Best Posture Correctors of 2023 to Fix a Slouching Back (7)


  • Aligns upper, middle, and lower back

  • Provides form-fitting compression

  • Easily slips on like a backpack


  • Heavier than other options

  • May be too long on short torsos

The Somaz Posture Corrector offers full coverage for the entire back and shoulders, making it ideal for those seeking comprehensive posture support. The breathable, neoprene material allows airflow during use, which helps prevent skin irritation. Our tester found the Somaz Posture Corrector's additional waist and back support helped her maintain proper alignment. "The waistband made it feel more like a full body activity as opposed to just the shoulders and chest," she noted.

The device features adjustable buckles. However, you have to remove the corrector before adjusting the fit—which may be a downside during the early days of use. It comes in seven sizes to ensure a tailored fit and can accommodate waist sizes from 17 to 50 inches and belt lengths from 27 to 44 inches. If you're looking for full coverage posture support, the Somaz Posture Corrector is worth considering.

Price at time of publication: $14

Material: Neoprene | Weight: 8.78 ounces | Adjustable: Yes | Size Range: 2XS-2XL

How We Rated the Posture Correctors

4.8 to 5 stars: These are the best posture correctors we tested. We recommend them without reservation.

4.5 to 4.7 stars: These posture correctors are excellent—they might have minor flaws, but we still recommend them.

4.0 to 4.5 stars: We think these are great posture correctors, but others are better.

3.5 to 3.9 stars: These posture correctors are just average.

3.4 and below: We don't recommend posture correctors with this rating; you won't find any on our list.

How We Tested the Posture Correctors

The Verywell Health team bought and tested 22 posture correctors based on four critical factors: effectiveness, comfort, adjustability, and overall value. To assess the effectiveness of each posture corrector, our team wore the devices while doing their regular daily work. This included sitting at a desk, standing, and moving around. After using each posture corrector, our team provided feedback on how the device affected their posture and alignment during wear.

We also assessed the comfort of each posture corrector by wearing them for extended periods, which allowed us to evaluate how the device felt during use and whether it caused any skin irritation. We also noted the adjustability of each posture corrector, focusing on how easy it was to put on and adjust the fit. Finally, we considered the overall value of each posture corrector by considering the price, features, and durability.

Posture Correctors We Also Tested

What to Look for in a Posture Corrector


A posture corrector should fit snugly without rubbing or irritating the skin to work effectively. "Nothing should restrict motion, but rather support your posture when you are relaxed," says chiropractor Kevin Lees, DC, manager of auditing and quality at The Joint Chiropractic. It should also be comfortable to wear for extended periods.

When shopping for a posture corrector, pay attention to the size range to ensure you choose a device that will fit your body. Some posture correctors are available in sizes 2XS to 2XL, while others are one-size-fits-all. It’s essential to read each product's chest circumference and waist measurements carefully before choosing a size.

You can measure your chest circumference by wrapping a soft measuring tape around your back and chest, just under your armpits. To measure your waist circumference, wrap a measuring tape around your natural waistline—the narrowest point of your torso.

Some correctors have a belt-like adjustable strap. In this case, measuring your belt length may help improve the overall fit to ensure your corrector is comfortable. To find belt length, wrap the measuring tape around your waist in the same position you’d normally wear a belt with pants.

Support and Comfort

Your posture corrector should have straps that disperse the weight across your back and shoulders. It should also be made from breathable material to prevent skin irritation. If you plan on wearing the posture corrector for extended periods, choose a device with padded straps for added comfort.

It's crucial to find a posture corrector that provides the right amount of support for your body type. If you have rounded shoulders, look for a device with straps that pull your shoulders back and down. If you have a kyphotic curve in your upper back, look for a device that supports your mid-back. And if you have a lordotic curve in your lower back, look for a device that supports your lumbar spine.

"Make sure it’s addressing the weaker areas of your postural muscles," Dr. Lees notes. "If you aren’t sure, ask your chiropractor to help assess your posture to recommend the best support."

Adjustable Straps

Adjustability is crucial, as a posture corrector that's too loose will not provide enough support, and one that's too tight can be uncomfortable to wear. Posture correctors with adjustable straps usually have velcro closures that allow you to tighten or loosen the device as needed. Some also have loops that can be adjusted to change the length of the straps.

When adjusting the straps on your posture corrector, tighten them gradually. Start with the loosest setting and tighten the straps (or other mechanism) until you find a comfortable fit. It's vital to ensure the posture corrector isn’t too tight, as this can restrict your breathing and cause pain in your shoulders and back.


Choosing a posture corrector that is made with a suitable material promotes comfort throughout the day. According to Dr. Lees, "The material should be breathable and washable, and should not create any friction over the skin when moving.” Breathable materials won't irritate your skin or cause you to sweat as non-breathable materials can. And washable materials are important for maintaining hygiene, as you'll need to clean your posture corrector regularly.

The most common material used for posture correctors is neoprene, a synthetic rubber that's breathable and durable. Other posture correctors are made from cotton or polyester, which are also breathable but not as durable. Latex-free options are available for people with latex allergies.

Frequently Asked Questions

  • Do posture correctors really work?

    Posture correctors can help improve your posture by training your muscles and spine to align correctly. However, it's important to note that posture correctors are not a cure for poor posture. You'll need to wear the device as directed and perform regular exercises to strengthen your back and core muscles to see the best results.

    "A good posture corrector will help to train your muscles to sit up straight," says Rishabh Nanavati, a rheumatologist-orthopedist at ClinicSpots, a holistic healthcare company. "It will place the right amount of pressure to encourage your body to sit up straight. It’s important to wear it for the right amount of time, though, as too much pressure can cause more harm than good."

  • Can you correct years of bad posture?

    It's possible to improve your posture, even if you've been slouching for years. However, retraining your muscles and spine will take time and effort. Wearing a posture corrector can help speed up the process by providing support and reminding your body to align properly.

  • Do chiropractors recommend posture correctors?

    “Posture correctors are often recommended for patients with mild cases of misalignment,” says Gbolahan Okubadejo, MD, FAAOS, a board-certified spinal and orthopedic surgeon in New York and New Jersey. In other words, if you're having general neck pain, back pain, headaches, or your posture is noticeably slouched, a posture corrector can help you retrain your muscles into a healthier alignment.

    If you have more severe issues, though, or feel like you need an individualized assessment to figure out what kind of device you should use, it's better to see a doctor before buying a corrector on your own.

  • How long should you use a posture corrector?

    It depends on your device, as well as your familiarity with the device itself.

    "A general rule of thumb for these devices is to start with 15 to 20 minutes a day and add more time, up to 30 minutes to an hour a day, until your body gets accustomed to its proper positioning," explains Dr. Okubadejo.

  • How much do posture correctors cost?

    Most posture correctors on our list cost between $10-30, including our best overall pick (the Hempvana Arrow Posture Corrector), which was $20 when we published our list. The price will depend on the material and how intricate the support straps are. The most expensive posture correctors, like the Upright Go 2 Smart Posture Corrector, are Bluetooth connected and can cost upwards of $100.

Why Trust Verywell Health

Lindsay Modglin has written articles for Insider, Forbes, Everyday Health, and many more. As a nurse, she has a decade of clinical health and wellness experience. She holds a professional certificate in scientific writing from Stanford University, further helping her break down complex health concepts into easy-to-understand language. Her number-one priority is ensuring that readers have access to accurate and actionable information so they can make the best decisions for their health.


The Best Posture Correctors of 2023 to Fix a Slouching Back? ›

Cushion your back while supporting your spine with a great lumbar pillow. This one slips easily behind any chair, molding to your spine's curvature and supporting the lower back for better posture and comfortable sitting.

How to fix your posture in 2023? ›

Cushion your back while supporting your spine with a great lumbar pillow. This one slips easily behind any chair, molding to your spine's curvature and supporting the lower back for better posture and comfortable sitting.

Is there a posture corrector that actually works? ›

"Posture correctors are very effective when used properly, but can become a detriment if done without proper posture corrective exercises," says Dr. Verma. "Just like any brace, they can weaken your body's muscles if they are overused without doing postural exercises."

How do I fix my posture after years of slouching? ›

The key to fixing poor posture is strengthening and stretching the muscles in the upper back, chest, and core. Shoulder strengtheners include scapula squeezes (squeezing your shoulder blades together for 30 seconds at a time) and rows (using a resistance band to pull back your elbows like you're rowing).

Can you correct years of bad posture? ›

Over time, bad posture can lead to a range of problems, including back and neck pain, headaches, and reduced mobility. But the good news is that it is possible to correct bad posture with the right approach, even if you've been affected by it for a number of years.

How many years does it take to correct posture? ›

It takes time and perseverance to build the new muscle memory needed for long-term health benefits. By practicing good sitting posture, regularly stretching, and doing core-strengthening exercises, you should see results in anything from a few months to half a year.

How can I drastically change my posture? ›

Exercise regularly — even 30 minutes of low impact exercise a day will keep your body supple and active. This will also help you improve your general health. Gentle exercises, such as those in yoga and Pilates, help to strengthen the support muscles in your back and stomach.

How long does it take for a back posture corrector to work? ›

You'll appear taller and trimmer as long as you're wearing the device. But for those results to have a lasting effect, you'll need to keep training for at least 2 weeks. A back brace will also keep you upright while you're using it, however, it can take a few months to show any meaningful signs of improvement.

How many hours a day should you wear a posture corrector? ›

“Posture correctors should only be used short-term to help cultivate awareness of healthy posture, but not for extended periods which results in core muscle weakness,” says Dr. Zazulak. She suggests wearing them no longer than one to two hours per day.

What happens if you wear a posture corrector all day? ›

Rodriguez suggests limiting use to only a few hours per day. If you keep it on too long, your body may begin to rely on the device so much that you revert back to that rounding. “You don't want to use it as a crutch and have it ultimately do more harm than good,” she adds.

Why do I always end up slouching? ›

Your Muscles Are Out of Balance

If you are a regular sloucher, it's very possible that your muscles have become out of balance. If you round your neck, back and shoulders often enough and over the course of months and even years, muscle fibers adapt.

What causes slouching back? ›

Kyphosis may be caused by poor posture during childhood or be the result of abnormally shaped vertebrae or developmental problems with the spine.

Can a chiropractor help with slouching? ›

A chiropractor can help you correct poor posture such as forward head translation or slouching and realign your spine to assure that the body is functioning optimally.

Does sitting up straight strengthen your back? ›

Improved Muscle Health

By sitting and standing correctly, you'll strengthen your core, buttock muscles, and back extensions while relieving unnecessary tension. The reality is that good posture distributes the force of gravity evenly throughout your muscles, so no one structure is over-stressed.

Can a hunched back be straightened? ›

Surgery can usually correct the appearance of the back and may help to relieve pain but it carries quite a high risk of complications. Surgery is only recommended for more severe cases of kyphosis, where it's felt the potential benefits of surgery outweigh the risks.

Does lying on the floor straighten your back? ›

It is possible that sleeping on the floor may improve posture. Indeed, the spine is more prone to curving on a soft surface, so sleeping on a firmer surface may help align and straighten the neck and spine.

How long does it take to stop slouching? ›

Changing your daily routine can help you feel better quickly. “But making a habit of good posture may take some time,” says Dr. Bang. As with any other exercise routine, it takes about four to six weeks to see real change.

Do posture correctors fix neck hump? ›

If you have rounded shoulders, a hump at the nape of your neck, and a dramatic c-shaped spine, you may be a good candidate for this posture corrector. It can also help individuals with scoliosis and postural kyphosis. "Posture correctors do work," Karena Wu, PT, DPT, FAAOMPT, told Health.

How do I stop slouching naturally? ›

Keep your knees bent slightly. Tuck in your stomach. Keep your head level, not bent forward, with your ears over your shoulders. Shift your weight from your toes to your heels, or from one foot to the other if you have to stand in one place for a long time.

How can I align my spine without a chiropractor? ›

Keep your posture in mind, even if you're taking it easy.
  1. Moving regularly is key! Don't sit for too long, even in an ergonomic office chair. ...
  2. Keep both of your feet flat on the floor. Consider a footrest if necessary.
  3. Keep your back aligned against the back of your chair. Avoid leaning forward or slouching.
Jun 28, 2020

Can you shrink from slouching? ›

Did you know poor posture may make you look shorter than you actually are. Your posture is a very important factor when it comes to reaching your “true height”. Over time your poor posture can provoke your body to slump and slouch which can actually stunt your actual height.

What diseases are caused by slouching? ›

The complications of poor posture include back pain, spinal dysfunction, joint degeneration, rounded shoulders and a potbelly. You can improve your posture and spinal health by making a few lifestyle adjustments.

Does slouching cause a belly? ›

One of the abdominal muscles' biggest jobs is to hold our bodies upright, and research shows that rampant poor posture puts these muscles to sleep, leaving Americans in a constant belly-bulging slump.

What are four signs of poor posture? ›

6 Signs You Have Poor Posture
  • Rounded shoulders (and tight pecs) Occurring in tandem, high rounded shoulders and tight pectoral muscles are signs of poor posture common among office workers. ...
  • Forward head carriage. ...
  • Hunched back (kyphosis) ...
  • Recurring headaches. ...
  • Tilted pelvis. ...
  • Back/ neck pain.
May 20, 2019

Can a chiropractor fix a hunchback? ›

Chiropractors can help you with many different postural problems such as: Hunchback. Uneven hips or pelvis. Forward head posture.

How long does it take to get the curve back in your neck? ›

Multiple nonrandomized clinical trials and randomized clinical trials have demonstrated its effectiveness in restoring the natural curve to the neck. (4, 5). Case reports have also demonstrated clinical improvement in curve and symptoms in 10-14 weeks (6, 7).

Does slouching damage your back? ›

Slouching can harm the muscles, ligaments, tendons, and nerves in your back. In order to prevent these complications from harming you, stretch on a regular basis and see a chiropractor often. That way, you can prevent nerve damage in your back while also improving your overall quality of life.

What massage is best for slouching? ›

The most common types of massage used to improve posture include deep tissue massage, sports massage and Swedish massage. A deep tissue massage can be used to improve posture. A deep tissue massage focuses on the deeper layers of connective tissues and muscle fibres.

Can massage help slouching? ›

Massage can relax and loosen the muscles made sore by bad posture, allowing your body to position itself in its natural-and pain-free-posture. With ongoing massage the muscles are loosened and relaxed-joints have greater freedom and pressure points are relieved.

Can chiropractor help with posture in old age? ›

Without proper balance, coordination, or range of motion, many older people don't feel comfortable doing the activity they once loved. Regular chiropractic care can improve posture to improve balance.

How can I straighten my back in bed? ›

Sleeping Posture with Mattresses and Pillows

If sleeping on the side, a relatively flat pillow placed between the legs will help keep the spine aligned and straight.

What are the best exercises to straighten your back? ›

10 Exercises to Improve Posture and Relieve Lower Back Pain
  • Partial Crunches for Lower Back Pain. Partial crunches are a simple exercise that strengthen your core and back muscles to help with posture and back pain. ...
  • Bird Dog. ...
  • Reverse High Five. ...
  • Wall Sits. ...
  • High Plank. ...
  • Child's Pose. ...
  • Cat Cow. ...
  • Cobra Pose.

Does holding good posture get easier? ›

It will get easier over time as your muscles strengthen,” Dr. Jagim says.

Is 22 too late to fix posture? ›

No matter how old you are, it's never really too late to improve your posture. For further help with your posture or any of the many conditions we treat, schedule a visit at Yale Neurosurgery New London today.

Is there a way to fix bad posture in a 15 year old? ›

So, how do teens fix bad posture? The most common approach to fixing posture is to stretch some tight muscles and strengthen some weak muscles and or wear a posture brace. This may achieve some benefits but they will be short term and run the risk of causing problems elsewhere in the body.

What age does your posture change? ›

This begins in women at menopause and in men around age 65. There can be slight reduction of size of less dense bones in the spine that could contribute to posture. The major factor that contributes to spinal curvature is the change in the intervertebral discs.

How long does it take for a chiropractor to fix your posture? ›

An examination with history is needed for an estimate of how long it could take to correct posture. Adjustments plus exercises could help your posture in 2-4 weeks. For some, it could take years. And for others, surgery may be necessary to help correct the spine.

How long does it take for a chiropractor to fix bad posture? ›

How Long Does It Take? Unfortunately, posture correction isn't usually a quick process. But, depending on the degree of your poor posture, you could be standing up straighter in just a few weeks. If you're experiencing pain from poor posture, chiropractic care can provide relief in as little as one to three sessions.

How many inches does bad posture take away? ›

Good posture not only elevates stress and pain in your neck and back but it can change your physical height. A straight back will allow you to stand as much as two inches taller.

Can you get a hunchback from bad posture? ›

This condition, which is medically called kyphosis, results from a chronic, forward-leaning posture that's too common in our world of computer screens and other devices. Over time, a habit of poor posture can cause you to develop an abnormal curve of your upper vertebrae.

What does hunched posture indicate? ›

Kyphosis is a spinal condition. In people with kyphosis, their spine curves outward more than it should. As a result, their upper back looks overly rounded. The curvature can make people look hunched or as if they're slouching.

Why do I look hunched over? ›

The spine is made up of bone, and bones tend to become thinner with age. As the bone thins, it can no longer hold up under stress and can become compressed. Due to body mechanics, these compression fractures occur more frequently in the front of the spine than in the back. This can contribute to feeling hunched over.

How do I stop myself from slouching? ›

Keep your knees bent slightly. Tuck in your stomach. Keep your head level, not bent forward, with your ears over your shoulders. Shift your weight from your toes to your heels, or from one foot to the other if you have to stand in one place for a long time.

What is the best exercise to straighten your back? ›

10 Exercises to Improve Posture and Relieve Lower Back Pain
  • Partial Crunches for Lower Back Pain. Partial crunches are a simple exercise that strengthen your core and back muscles to help with posture and back pain. ...
  • Bird Dog. ...
  • Reverse High Five. ...
  • Wall Sits. ...
  • High Plank. ...
  • Child's Pose. ...
  • Cat Cow. ...
  • Cobra Pose.

How do you prevent hunchback in old age? ›

What You Can Do to Relieve or Prevent Kyphosis. In cases of existing kyphosis, adults can improve spinal alignment by doing exercises that strengthen the abdominals and the extensor muscles in the back (the ones that help you stand and lift objects).

Is it painful to change posture? ›

When done correctly, correcting your posture should not be painful because the changes that you make to your spine after a proper spinal assessment can only be obtained gradually and usually can be achieved in conjunction with strengthening exercises for the muscles that support the spine.


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