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About six months ago, I tweaked a muscle, which led to a chiropractor appointment where the doctor offhandedly mentioned my shoulders were starting to round, and I could reduce the likelihood of reinjury if I worked on my posture. Improving my posture felt like such a daunting task, but I was getting tired of feeling aches and pains in my neck. Not to mention, I’m the type of person who hears a comment like that and spends lots of time ruminating on it.
I wondered what it would take to improve my posture, and whether I had to rely only on the chiropractor-recommended exercises or if there were wellness products that could support me on my journey. So, I pitched a 60-day challenge to my team to see if my shoulder slouching and spinal alignment could really be improved in a few short months. I did exercises, invested in posture-improving clothing and even changed my sleep routine. In the end, I was fairly surprised by my results. While this is what worked for me, it’s always smart to consult your own doctor before deciding what the right posture-improvement plan is for you.
How I planned to improve my posture
Taking a before photo for this story was humbling to say the least. As a former flute player who prided herself on her impeccable posture (and as a type-A perfectionist who believes there’s always room for improvement), I was shocked when I could see the full extent of what years of working at a desk and slouching on my couch had done. My shoulders now naturally fall forward, and I’ve noticed a rounding in my back that wasn’t there before I started working full-time. Clearly, working at a desk has taken a toll on my posture.
From mid-February to mid-April, I set aside 10 to 15 minutes each day to perform expert-recommended posture exercises focused on my back, neck and trunk using resistance bands and other products designed to improve strength. I followed the instructions from the chiropractor I’d seen six months ago (which I’d written down and stuffed in a drawer), tapped new experts for their advice and did my own research to see what else could help turn my hunched back into a pin-straight rod. I also implemented breathing exercises and invested in some new bedtime essentials.
I thought these additions to my day sounded like a lot up front, but figured that incorporating small daily habits wouldn’t be so bad.
What the experts say
Your posture is impacted by much more than just the shape of your spine and how you sit. I’ve learned through my research that correcting posture is a different process for men and women, and improving posture can actually make a big difference in your overall health and fitness.
How to tell if you have bad posture
While I learned about my need to focus on my upright stance following a minor injury and doctor appointment, not everyone needs to have that experience to know their back, shoulders and neck could use some attention. “Some of the most common signs of poor posture are persistent neck, upper-back or lower-back pain; difficulty sitting at a desk for long periods; trouble sleeping; and noticeable rounded shoulders or forward head posture when you look in the mirror,” Frank Lombardo, an occupational therapist and team lead at Prestige Health and Wellness, said. “A lot of people don’t realize those patterns are posture-related at first, but they’re often some of the clearest early signs that something needs to be addressed.”
Good posture has a purpose
Sure, aesthetically, having a straight spine and standing tall looks great, but there is actually a much larger benefit to having good posture. “Good posture gives your body the mechanical advantage it needs to function well,” Caroline Packard, a doctor of physical therapy and a pelvic floor physical therapist, said. “When the rib cage and pelvis are relatively stacked, the diaphragm, deep core muscles and pelvic floor can work together to stabilize the spine and regulate pressure inside the abdomen.”
She said this muscular coordination helps with daily tasks and experiences like lifting things, exercising and even coughing. She also said your posture impacts your breathing mechanics, which can ultimately lead to muscle tension. “When we’re collapsed forward, many people default to shallow, upper-chest breathing, which can increase neck and shoulder tension. Improving rib cage mobility and breathing patterns can reduce unnecessary muscle gripping and make movement feel easier,” she said.
Posture correction is slightly different for men and women
While it isn’t dramatically different for men and women, the body’s muscle makeup does vary between genders, and this has an impact on how your muscles work together to keep you upright and moving. “The overall principles of posture correction are generally the same, but anatomy and presentation can create some meaningful differences in how people experience postural strain,”Tai Ly, the chiropractic team lead at Prestige Health and Wellness, said. “For example, pelvic structure, spinal curvature patterns and chest anatomy can all influence where someone feels discomfort and what type of strengthening or support makes the most sense,” he said. “So the foundation stays similar, but the right approach still depends on the individual.”
Consistency is key
As with any other muscle-related enhancement, you can’t expect your posture to change after just a day or two of focus. “Many patients start noticing early changes in awareness, comfort and sitting tolerance within a few weeks, but more visible and lasting postural changes often happen over the course of several weeks to a few months, especially when they stay consistent with treatment, strengthening and what they do outside the clinic,” Ly said. “In our experience, the biggest difference-maker is consistency.”
How I improved my posture
Exercise and breathwork
Zhiamz Resistance Bands With Handles, 3-Pack
While the resistance bands I already owned are no longer available, this is a comparable set. The handles can be switched from band to band depending on the weight resistance you’re looking to use, and come with a convenient bag for storage. I like having the handles for other arm and shoulder workouts beyond posture exercises. When I don’t need the handles, I either grip the band from the ends to reduce slack or wrap them around my hands a few times to pull it taut. I like how versatile this band set is, but it really comes down to personal preference.
Fit Simplify Resistance Loop Bands, Set of 5
These resistance bands help create tension for scapular muscle work. The set of five bands comes with a range of tension, so you can start easy and work your way up as you get stronger. Lombardo recommends doing a few exercises for scapular and upper back training with resistance bands, so I added those to my evening routine. This set has been tested by CNN Underscored health and fitness editor Summer Cartwright, who likes these for mobility and strength training. “They’re a budget-friendly set that can assist with everything from strength-training workouts to physical therapy exercises,” she said.
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Lombardo said the best exercise plan is one that’s tailored to your needs, since posture issues can arise from different muscle groups and show up differently in patients. That said, he did provide a few exercises (which were almost identical to what chiropractor gave me) that can be done at home, with or without equipment.
“A few of the most practical at-home posture exercises are chin tucks, wall angels and basic scapular strengthening with a resistance band,” Lombardo said. “Those movements can help improve awareness, upper-back activation and support around the shoulders and neck.” Packard also suggests exercises for the upper back to help strengthen the area. “Strengthening the muscles of the mid-back helps counteract the forward-rounded positions many people spend time in during the day,” she said. Exercises like rows or Y and T raises can help build endurance in the upper back,” she said.
I’m in the gym four to six days each week, and I change up the muscle group I’m focusing on each session. These exercises were easy to incorporate into my typical gym routine and beyond. Packard said when it comes to improving your posture, small, consistent efforts are more likely to make the biggest difference over time. She also recommends core stability exercises, since these can be both challenging and rewarding. “Bird dog and side plank progressions build deep core stability that supports the rib cage and pelvis,” she said. “That support helps you maintain better alignment and manage pressure through the core system during everyday movement — like walking, lifting, coughing or exercise.”
Packard also recommends incorporating breathwork into your posture-conscious routine. I implemented this about halfway through my testing period, and found that not only did it make me more conscious of my body and alignment, but it also became a moment of meditation at the end of the day. “A stiff rib cage can contribute to rounded shoulders and neck tension,” Packard said. “Practicing 360-degree breathing — where the ribs expand in the front, sides and back — helps restore rib cage mobility. When the rib cage moves better, the shoulder blades have a better surface to sit on and glide along, which helps the upper back and shoulders settle into a more natural position.
Posture correctors
ComfyBrace Posture Corrector
At its core, this is a back brace that’s intended to pull your body into alignment to hold your posture in place while you’re wearing it. After speaking with experts, I learned that posture correctors like this don’t make much of a difference but can simply help stretch the muscles. I opted to forgo using this as a posture adjustment method, but relied on it for stretching after intense workouts.
Forme Power Bra
At almost $200, this is an expensive garment to invest in, and it’s not a fix-it-all item either. While the experts I spoke with said it won’t do much to improve your posture overall, I did find it was comfortable and supportive throughout a range of movements. Plus, I noticed it helped guide my shoulders back, keeping me mindful of my posture. I found myself wearing it most while working from home, since it helped remind me to be conscious of my posture throughout the day. It was comfortable for workouts, but the tight fit made it feel a bit constricting at times.
Read our review
When I first started my research for this article, the internet was chock-full of posture correctors that aimed to pull your shoulders back and improve your stance. It was difficult to sort through products that might actually make a difference versus those that might be a waste of $20. After speaking with experts, I learned a few helpful tips.
“Traditional posture correctors are better thought of as temporary reminders, not full solutions,” Lombardo said. “If a device is doing all the work for you, your body isn’t building the strength and control needed to hold that position on its own.” Ultimately, the experts I spoke with said you can’t rely on these products to actually improve your posture, but they can certainly make you aware that your posture needs improvement.
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“While posture-correcting devices may provide short-term feedback, it doesn’t address the underlying factors that influence posture, such as breathing patterns, core strength, mobility in the rib cage or how the pelvis is positioned,” Packard said. “Posture is ultimately a dynamic, whole-body process, and lasting improvement usually comes from restoring how the body moves and manages pressure.” That means learning how the diaphragm, deep core and pelvic floor work together to stabilize the spine rather than relying on an external device to hold you upright, she said, adding that “real change usually happens through movement retraining, strength, and better coordination of the core system.”
The Forme Power Bra acted as a good reminder throughout my workouts that I’d get the most out of training if I were using proper form. The sports bra has a tighter fit, and I could feel it pull my shoulders back ever so slightly, though I don’t think there was a visual difference. It kept me accountable throughout workouts and was overall comfortable. While I have a smaller bust, I still had to be selective about the workouts I wore it for because of the tight fit — I didn’t want to constrict my breathing or experience any unnecessary discomfort. I tested it while running, strength training and while working from home. I preferred it for strength training, since it made my posture and form top of mind. I didn’t mind it while running, I just have sports bras I like better. Since it needs to be washed after each wear, you’d have to spend a lot of money to have a few Power Bras readily available for multiple workouts back to back.
In the end, the ComfyBrace corrector I tested seemed to be more of a gimmick than an actual helpful tool, though it provided a nice stretch for my chest and back. I’ve since stopped using it in an effort to improve my posture and have found myself wearing it for short time frames, just to feel a good stretch in my shoulders. I usually sleep on my back, but on the occasional morning when I wake up on my side, I like to use the brace as a wake-up for the muscles on my chest that feel crunched from sleeping on one side or the other.
Sleep alignment support
Coop Original Adjustable Pillow
If you’re a back sleeper like me, having a pillow that doesn’t push your neck or head too far forward or too far down can make all the difference between a night of tossing and turning and a night of sheer restful bliss. This was our best-tested pillow for back sleepers. The design allows you to adjust the pillow height to fit your alignment.
Read our review
Brooklinen Marlow Pillow
I’ve had this adjustable pillow for about four years now. The zippers on the top and bottom of the pillow allow you to adjust how firm it feels, and the memory foam is supportive. It cradles your head just right and lets you adjust plushness without having to stuff it yourself, as you do with the Coop pillow.
Pillowise Pillow Purple
Lombardo and Bilitsis noted that a custom pillow, in the proper clinical context, can benefit people who need more individualized support for their head and neck during sleep. They recommend Pillowise models, since you can take your own body measurements to create a pillow that’s most comfortable for you.
“For patients dealing with neck or upper-back discomfort, a well-fitted cervical pillow can be a useful part of the overall plan because sleep posture affects the body for hours at a time,” Ly said. Your pillow supports your head and neck through hours of stillness, and if you’re waking up already aching, it can be a sign to find a new sleeping arrangement. Transparently, I didn’t upgrade my pillows during this testing process, but I had previously spoken with my chiropractor about what I was using, and he gave it the go-ahead, so long as I wasn’t experiencing any additional pain or discomfort upon waking up (or throughout the night).I’d been using pillows from my parents’ house that were probably 10 years old. The Marlow Pillows were a major upgrade, and the ability to adjust the firmness helped me find what worked best for my alignment.
When your body is comfortable, it makes it easier to sleep throughout the night. Switching my pillows when I did made a difference in getting a more restful night’s sleep. In turn, I’m feel better when I wake up and can skip out on aches and pains at the start of my day. While I didn’t notice a general improvement in my sleep throughout this 60-day challenge, I did feel much more comfortable upon laying down or standing up as the days progressed, which did result in fewer aches and pains while sleeping.
My 60-day results
Not only have I experienced less upper-back pain, but I’ve also noticed that my shoulders are starting to lose that rounded shape I was initially embarrassed about. I also find myself much more conscious of my posture throughout the day. I can now better recognize when I’m sitting at my desk, and my spine is starting to look like the letter C. Now, when that happens, I know I need to elongate my spine, throw my shoulders back or take a quick walk to reset my alignment and then get back to my tasks.
Overall, the most helpful products I tested were resistance bands and a good pillow for sleeping. The resistance bands were easy to make a daily habit and are an affordable piece of at-home workout equipment that can be used for posture assistance, plus a range of other exercises.
Improving my posture has had a positive impact on my daily movements, and I can feel my back and neck getting stronger. Meanwhile, I’m experiencing less pain and stiffness. While 60 days isn’t long enough to see a drastic improvement, it’s encouraging to see minor changes happening with consistent effort. Ly said it can take up to a few months to see dramatic changes, so I’ll be keeping up the good work in the meantime.
FAQs
“Yes, posture-focused care can help some people with scoliosis, especially when the goal is improving strength, support, mobility, and symptom management,” Ly said. “The biggest thing we emphasize is staying active, building core and supportive muscle strength and having a routine that helps manage discomfort and maintain function over time.”
She said it’s less about promising a quick correction and more about movement feeling better.
The best posture correction products depend on your needs. “In our experience, the most effective posture products are the ones that support long-term change rather than trying to hold the body in place for you,” Lombardo said. “Tools that pair with strengthening, mobility work and ergonomic changes tend to be much more useful than quick-fix posture gadgets.”
Bilitsis notes that while some products aim to improve your posture, other beneficial options boost your postural awareness throughout the day. “If someone wants a posture-related device, I think the more helpful category is usually a posture recognition or reminder tool rather than a product that simply straps you into position,” he said. “A device that alerts you when you start falling into poor posture can reinforce awareness in real time and prompt your body to do the work of correcting and stabilizing itself. That tends to be a more functional long-term approach than relying on a brace to hold you there.”
Improving your posture can affect your overall comfort, both during the workday and in your personal life. “One of the first benefits patients usually notice is less pain and muscle tension, especially in the neck, mid-back, and low back,” Ly said. “From there, better posture can also improve mobility, sitting tolerance, and overall comfort during daily activities. As people move and sit more efficiently, they often feel less strain throughout the day.”
Meet our experts
For this article, we consulted the following experts to gain their professional insights:
- Dr. Bobby Bilitsis, chiropractor and co-founder of Prestige Health and Wellness
- Frank Lombardo, occupational therapy lead at Prestige Health and Wellness, who focuses on ergonomics, posture support strategies, and at-home movement recommendations
- Dr. Tai Ly, chiropractic team lead at Prestige Health and Wellness, who works with patients on posture-related pain, spinal alignment, and mobility issues
- Caroline Packard, doctor of physical therapy and pelvic floor physical therapist, founder of Connect Pelvic Floor Fitness
Why trust CNN Underscored
CNN Underscored editors and writers ensure every product included in an article is thoroughly vetted and something we ourselves would feel comfortable buying and using. Our team has many decades of collective experience researching, testing and recommending products across every category — from fashion and food, to home goods and health, to electronics and everything in between — and we’re committed to using that expertise to help you make the most of your money and live a better life.
For this article, CNN Underscored updates writer Ellen McAlpine spent 60 days working to improve her posture. She tested a variety of products, performed exercises and spoke with experts about how best to improve posture over time.
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