Posture Correctors

jimmurt

Has anyone here used these? I have had some trouble with my neck and back lately and a big part of the issue is poor posture.

I work at a desk and even though I try to sit up straight in my chair I find myself going back to old habits especially when I have to work form my laptop instead of large screen.

I've been seeing a lot of ads for different posture correctors, not sure if they work or it's just a gimmick.

Thoughts, advise?

Mr. CooL ICE

Gimmick

Vetch

A laptop riser is useful though for bringing the laptop screen to the right level so that you're not looking down at it.

el Fenomeno

Is kinesiology tape any good for this actually? Especially if you slouch your shoulders forward a lot. I would have thought it might help, no?

Alf Veedersane

el Fenomeno wrote: »

Is kinesiology tape any good for this actually? Especially if you slouch your shoulders forward a lot. I would have thought it might help, no?

It's whole basis is that it is supposed to very slightly pull skin up from injured tissue to allow more blood flow etc so not sure how it would work. It's not going to hold the OP in better posture

Set a reminder on your phone to fix your posture. Nothing for it but hard work

Brian?

They work up to a point. But you should look at your ergonomic setup first. They shoulder mobility work.

Ceepo

Most if not all of these type of posture correction products are just a Gimmick..

If they pull your shoulders back, then automatically you will have some activation in the pec muscles to stop this happening, at the same time you are not activating mid trap, rhomboids or posterior serratus.
You would be better off to if you were to wear them in reverse, at least you would be getting some activation in the posterior muscles.
Taping is often done by physio's but will have a similar effect as the correction device.


Also try retracting your navel a small bit towards you spine, this will help to stop slouching.

Mellor

Alf Veedersane wrote: »

It's whole basis is that it is supposed to very slightly pull skin up from injured tissue to allow more blood flow etc so not sure how it would work. It's not going to hold the OP in better posture

K-Tape is elastic along its length, so taping along the spine with a would give feedback when you slouch into flexion. It's to remind you to hold yourself up. if the tape could hold you up it'd be useless for improving posture, might get even make it worse.

In makes sense in theory to me. More so than than the supposed use of k-tape

Killgore Trout

For the laptop work, get a keyboard and mouse. That means you can position your laptop wherever you like, rather than it being stuck where you need the keyboard and trackpad

If you're just working from one place get a monitor; you can get something decent for around €200. It's not too much compared to a bunch of physio visits.

Ceepo

Mellor wrote: »

K-Tape is elastic along its length, so taping along the spine with a would give feedback when you slouch into flexion. It's to remind you to hold yourself up. if the tape could hold you up it'd be useless for improving posture, might get even make it worse.

In makes sense in theory to me. More so than than the supposed use of k-tape

The idea of a feedback mechanism is a good one,
I would suggest putting it down from the rib cage to the pubic bone to pull you into flexion.
By doing this you will actively pull youreself out if it. By doing it this way you are also elevating through the ribcage ( which will also allow the scapula to sit better) and not just going into spine extension...

As for what kt-tape supposed to do... hmmm
I think the UK advertising standards authority nailed them on that one..

The_Honeybadger

Never used a posture correction device but I had the exact same problem and still do to a lessor extent. What I found helpful was a good ergonomic setup and a good chair. My employer did a review of all our workstations and the assessor fixed a lot of small issues like monitor height etc. A chair with good lumbar support is absolutely vital, it’s very hard to remember to sit up.

My physio told me to do chest stretches, chin tucks and upper back extensions with a foam roller every day. I can guarantee you your chest muscles are tight. I also do a lot of shoulder mobility and back strengthening work in the gym and at home with bands.

The pain was absolutely crippling initially but you can overcome it. It hardly bothers me now but it was / is a lot of work. I know If I stopped all the maintenance the pain would be back with a vengeance. Office jobs are a killer.

neddynasty

Any opinion on standing desks to help with posture?

The_Honeybadger

neddynasty wrote: »

Any opinion on standing desks to help with posture?

I did a lot of reading up on the subject and concluded that the best option is an adjustable desk where you can sit or stand as required. Very expensive solution though.

Sitting is fine once you have a good chair and a proper setup and take regular short breaks to move around.

There is also a theory that back / neck pain has more to do with emotional stress than any actual tissue damage in most cases.

Women without Makeup

Vetch wrote: »

A laptop riser is useful though for bringing the laptop screen to the right level so that you're not looking down at it.

I currently have 14 books under my laptop, and the middle of the screen is still just below my eye level!

Mellor

Ceepo wrote: »

The idea of a feedback mechanism is a good one,
I would suggest putting it down from the rib cage to the pubic bone to pull you into flexion.
By doing this you will actively pull youreself out if it. By doing it this way you are also elevating through the ribcage ( which will also allow the scapula to sit better) and not just going into spine extension...

I don't think it works as well if it's placed on the front. As you slouch, you release tension. So you only feel the feedback from the tape when you sit "correctly". As a reminder, I think it works better if it reminds you when you slouch verses when you sit correctly.

I was only thinking about using k-tape for exactly this the other day. Haven't tried it, but suppose I will now.

Ceepo

Mellor wrote: »

I don't think it works as well if it's placed on the front. As you slouch, you release tension. So you only feel the feedback from the tape when you sit "correctly". As a reminder, I think it works better if it reminds you when you slouch verses when you sit correctly.

I was only thinking about using k-tape for exactly this the other day. Haven't tried it, but suppose I will now.

I see where you are coming from and for sure it will give you some feedback and awareness that you have gone into a slouching position.
The problem is in most cases your body will to pull you back in spine flexion so you are actually activating the anterior chain, which will in turn cause you to slouch more.
Think if someone pushes you one way you will actively resist it.
The idea of putting the tape on anteriorly is to pull you into spine flexion. You then have to activate the posterior chain to pull yourself out if it.
It would also be a help to do some rib expansion breathing excersies preferably using a resistance band, with the idea if expanding the ribcage out on the inhalation in 180 degree fashion. Hold the ribcage there as you exhale and then try to expand again on the inhalation.
This will stretch the intercostal muscles actively.
Try to get your TVA muscle engage this will support you anteriorly as well. *(retract your navel a bit towards your spine). *this is different than "sucking it in"*
A lot of people that have a slouch posture will have an anterior pelvic shift. The knock on effect is that the ribcage compress down, and the shoulder come along for the ride..

There's a lot to this posture stuff

el Fenomeno

Mellor wrote: »

I don't think it works as well if it's placed on the front. As you slouch, you release tension. So you only feel the feedback from the tape when you sit "correctly". As a reminder, I think it works better if it reminds you when you slouch verses when you sit correctly.

I was only thinking about using k-tape for exactly this the other day. Haven't tried it, but suppose I will now.

That's exactly what I was thinking. Not that the tape itself would fix your posture, but that it would tighten when you slouch.

My problem is my shoulders come slightly up and forward when I slouch, as if I'm trying to touch my chin with them. So I theory, an almost X shape of 2 strips of tape on my back should result in a pull/tightening when I slouch and remind me to stop.

As an aside, I'm using k-tape on my knee at the moment as I couldn't do any squats/lunges or similar due to knee pain. The difference is amazing.

Mellor

Ceepo wrote: »

The problem is in most cases your body will to pull you back in spine flexion so you are actually activating the anterior chain, which will in turn cause you to slouch more.
Think if someone pushes you one way you will actively resist it.

Why would you resist it? In that case you are actively slouching. The idea is to realease the tension on the tape so it goes away. Not fight it.

The idea of putting the tape on anteriorly is to pull you into spine flexion. You then have to activate the posterior chain to pull yourself out if it.

The tape isn't going to significantly pull you forward though. And even if it does, the reaction force would be about equal, so you end up back the default position- which was a slouch.

Ceepo

Mellor wrote: »

Why would you resist it? In that case you are actively slouching. The idea is to realease the tension on the tape so it goes away. Not fight it.


The tape isn't going to significantly pull you forward though. And even if it does, the reaction force would be about equal, so you end up back the default position- which was a slouch.

The idea is to give a "negative feedback".

Sorry if the way I wrote it down is causing a misunderstanding.

The very fact that you have a negative feedback, neurologically will make you resist being " pulled" down, this will fire up the the posterior chain to actively hold you up. If you can couple that with tva activation then you're on the right road to having better posture.
Negative feedback can be done with tape, or it can also be done with a resistance band.

Edit.. Even if the reaction force was equal.. you would be getting some activation in the spinal muscles.

jimmurt

Thanks for the replies, good to get a few opinions.

I spoke to a Chiropractor and she said:

The k tape (or whatever you call it): For injuries only, never to correct posture.

Correctors: Gimmicks. She did say one of those electronic alert devices would be good as they just tell you when you are slouching, the important thing being you correct yourself.

Other things, she said try to stretch about twice a day, during the working day, especially the neck.

I have a decent work set up when the laptop is mounted. I just need to reduce the time I work with laptop only.

el Fenomeno

jimmurt wrote: »

I spoke to a Chiropractic

There's your first mistake.

ShauntaMetzel

I have the same issue. I think the people who spend more time with PCs or laptops have this issue. I think it is hard to work with 100% accurate posture, but a few exercises help to fix poor posture problems. Here, I am sharing a few with you:

The V-Move - You can do this exercise for 2 minutes, it will also decrease shoulder and neck pain.
Doorway Stretch - It tights the loose chest muscles, a very effective workout to improve poor posture.
Wall Angel - I have personally tried it. It will make your posture 100% correct while walking.
Chin Tuck - Do for 5-6 times in a day, gives excellent relief to neck and improves head posture.

CSSE09

Mellor wrote: »

I don't think it works as well if it's placed on the front. As you slouch, you release tension. So you only feel the feedback from the tape when you sit "correctly". As a reminder, I think it works better if it reminds you when you slouch verses when you sit correctly.

I was only thinking about using k-tape for exactly this the other day. Haven't tried it, but suppose I will now.

My physio did that to me, put a fair bit of tension on it which was a useful reminder, if I started to slouch I could really feel the pull.

pconn062

IMO, there is no such thing as bad posture, the issue is spending too much time in any postural position in the one go. Our bodies need movement and are not really designed for stationary sitting for 8 hours every day. Don't worry too much about your posture but focus on fitting in as much movement in your day as possible. Set your alarm as a reminder every 30-60 mins and spend 30 secs walking/standing/stretching/mobilising. The vast majority of people I see in my clinic who have work related pain benefit greatly from doing this.

Also, assess your work stress situation. As someone else said, if you are having neck/back pain due to work, stress is nearly always a factor.

The_Honeybadger

Stress is a bigger factor than many would imagine IMO if anybody is suffering chronic back pain with no obvious physical or structural problem then it’s very likely the cause. Dr John Sarno has written numerous renowned books on this topic.

I’d agree on moving around periodically there are great free desktop apps like PostureMinder that can be set to pop up on screen and remind you to move around and change posture