Effectiveness of Posture Bras: Do They Really Work?

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Let’s face it: you might be spending a little too much time hunched over your phone, scrolling mindlessly through TikTok. And with all that slouching can come some serious aches and pains that could affect your posture. But the good news is that the app that might be causing your poor posture is also all abuzz with a new product that promises to help. Cue posture bras. 

They’re similar to posture correctors but are specifically designed to help evenly distribute the weight of a person’s breasts, more so than a regular bra, which reduces overall shoulder pressure and back pain. They also claim to correct poor posture. “Correct posture is important because it decreases the stress on certain areas of your body that can, over time, stiffen up and decrease your ability to move outside of sitting,” says Lisa Mitro, DPT. ”It's important to correct poor posture so you can continue to enjoy the things you love outside of sitting without any restrictions.”

However, not all posture bras are made the same, and some TikTok users have pointed this out. Buying a bra that’s not fitted to your body or to your breast size can cause pain or worsen the discomfort you’re already feeling. Or using a posture bra in hopes of correcting a more serious posture condition, like scoliosis, is never recommended. 

So, before you try a posture bra for yourself, keep reading to learn what a physical therapist and posture coach think of the viral trend. 

Designed to look and feel like a regular sports bra, a posture bra wraps around the chest and back. It typically features criss-cross elastic bands over the upper back and a front closure. These features work together to support the weight of a person’s breasts and alleviate any tension in the neck, shoulders, and back. 

When wearing the posture bra, if you begin to round forward or slouch, the elastic bands will pull and remind you to correct your posture. This helps to keep the spine aligned and properly hold the position of the shoulders so they are not retracted. 

“When the shoulders are retracted, it brings your neck into better alignment,” says Dr. Mitro. “This decreases the forward head position with shoulders that are rounded. This is important because now you can move your neck into more range of motion and with more stability than if your shoulders aren't retracted.”

An ideal posture bra is one that fits well. It should completely cover the chest, not cause discomfort or rub the body in any way, and hold the breasts up. 

It’s also important to find a posture bra that feels breathable and not too restrictive. Some models come with more breathable materials than others, and they are perfectly safe to wear while exercising; however, a sports bra might be necessary instead of a posture bra for more strenuous activities or exercises. 

When worn correctly:

“If you decide to get a posture bra, make sure it is one that fits like a snug but comfortable bra, not too big, not too small,” says Heather Ippolito, an Alexander Technique teacher and posture coach. “I also wouldn't wear it all the time.”

Since every brand of posture bras is made differently, sizes and designs may vary. To find the best fit for you, measure your chest and correctly compare your measurements to the size chart for the specific bra you want.

ICYMI, we're huge TSwift fans, so when we saw that she used the Forme bra to train for the Eras tour, we had to put it to the test. We love that it's incredibly easy and comfortable—we could probably run on a treadmill while singing the whole set list as well (maybe, but let's face it, Taylor is superhuman).

Posture bras are designed for everyday wear, but are not intended for long-term use. On average you should be wearing one for a few hours a day, over the course of a few weeks to a few months to correct posture. This allows enough time to promote postural awareness and minor correction without becoming overly reliant on the product to do all the work for you. 

“When you use the posture bra over time, you're relying on the bra to improve your posture instead of relying on your postural muscles,” says Dr. Mitro. “This over time will weaken the postural muscles because they aren't being used.”

When it comes to side effects and risks, there are only a few. Proper fit really is key, so ensure that the posture bra you wear is tailored to you. If you are experiencing any severe or concerning back or shoulder pain, consult with a healthcare provider about proper posture treatments, as a posture bra might exacerbate or worsen the problem.

While a posture bra isn’t going to fix all your neck, shoulder, and back problems, it can help correct minor posture issues over time. “In theory, a bra like this can be helpful as a reminder to work on your posture,” says Ippolito.

However, both Dr. Mitro and Ippolito recognize that a posture bra is not a long-term fix to any real postural issues. They can help remind someone not to bring their shoulders forward, but that can't address all the issues that led to poor posture in the first place.

So, what's the verdict? Posture bras can help with minor corrections of poor posture that might come from spending countless hours hunched over your computer or phone, but they’re not going to correct any serious medical issues.

“With a posture bra, sure it may remind you to pull your shoulders back, but posture is a full body experience that involves your head, neck, back, hips, all the way down to how you are standing on your feet,” says Ippolito. “A posture bra will not address all that.”